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I am beginning my journey of self love after years of depression. I didn’t pay attention to the time and focused on the workout. I’m in tears. This is the first workout I’ve ever completed. I’m so proud of myself. I’ll update this comment in a year and tell you of how much I’ve lost. Thank you so much for posting this. God bless you all on your journey too.

The most realistic beginners workout ever!!!!!!

She's so calm and she tells you relax like there's no judgement or intimidation which motivates you to wanna give it your best shot instead of feeling discouraged. Realistic I love this!

To anyone who's reading this: You are strong. You are beautiful. You are powerful. Remind yourself that working out is not a punishment for what you ate, but a celebration of what your body can do! I hope you have a fantastic day :))

I am soooooo glad I found this workout. It's realistic for me, I'm only 20 lbs overweight but I'm extremely out of shape and just quit smoking in December. This really breaks a sweat but I also don't feel like giving up and can push through these!! :) I'm having surgery in a month and I'm sad i wont be able to work out for at least 6 weeks

Thank you, I lost 20kgs in 6 months doing this. All I did was this, cut table sugar, stopped fizzy drinks and bread as well as skipped breakfast. Sone days I cheat, have it all. Was 140kg, now 120kg. Did it my way. The only way. Yay

Never done hiit before and thought I'd start with a beginner workout. Have to admit I didn't think I'd be sweating this much!

the lady : ‘okay we’re gonna do a bonus round’ me : ‘ WHAT?! But i’m dying’

First time I did this workout, I finished one round. Second time, I finished 3 rounds. And today, I did all 4 rounds! Yay!! The work continues as I still need to correct my form to get the full benefits of this workout. Good luck everybody! This is really the best beginners workout to start with because it's not too daunting to keep you from wanting to try again even if you fail the first few times.

I hate exercise. Yet I keep coming back to this because I know it’ll be over in 9 minutes. I work hard those 9 minutes and I feel it for 2-3 days after.

This is a great beginner workout! I am over 60 and was able to complete. Love that is is not too time consuming! Fitting 9 minutes into my day is extremely easy, just have to make taking care of yourself a priority!

Whenever I work out I go to this. I'm about 70-80 pounds overweight, this workout isn't so hard that its discouraging. She's so calm and the way she talks makes me feel better, like its judgement free. No one should be judged for having a hard time trying to get healthier and lose weight, its easier to gain than to lose weight so good for anyone trying. We can do this. 🙃

I’m 63. Type 2D. Hugh blood pressure. Was working out regularly for 4 months until about 6 months ago I had an injury. Since then? Been literally dying. When not at work sitting. Doing nothing. And even though I eat better than 99% of the population I could feel my body giving up. I worked out today for first time in half a year. I need these easy to complete workouts because I can’t do a lot more. But I’m started. That’s what matters. Thank you for this!

This looks great for someone who is unfit like me. I will definitely try the work out for a month starting today.

Really the best beginners video out there! Emily's voice is calming, which I took comfort in right away. It's an easy work out but boy do you feel it all over! Just wonderful.

This is the first HIIT workout video that I could follow through on the first try without giving up in between and it was still challenging. Truly a beginner workout! Well done!

I am breathing hard and feel my heart pumping. Feels great.

This is really for a beginner, I love it! It's easy but not too easy, planking was brutal for me and after the bonus round my heart was beating fast! Thank you! I am going to do this regularly!

I do this work out 5 days a week . And my hip area starting to take shape I love this .❤❤️

Hi! I’m trying to get my dad into working out, and he’s a bit stubborn… I’ve been looking for a good beginner workout to get him started off with, but all the other workouts titled ‘beginner’ are actually super advanced, as in the workouts that I do and that’s definitely not going to work for my 50-year-old dad, who, after what seemed like a 100 years of begging to me, finally got into exercising along with me. Your workout was the perfect one to get his fitness journey started and he’s so motivated everyday and eagerly asks me when we’re gonna workout! Amazing! Thank u

This is awesome! You seem like such a chill person. I wouldn't feel uncomfortable working out with you at all. You just seem super sincere when youre saying "take extra time if you need and don't worry about it" just really great thank you. I feel excellent rn

I’m going to start this tomorrow morning and continue for the month of November and see how I do. Thank you!

Love this workout!! I'll be doing this till January next year everyday if possible. I'm going to edit my comment to see if I can see any improvements. Update: I know have lost 5 kilos and at 55 kg now! I'm stuck at 55kg during the second week of January up until now and am now gaining some muscles that's why there was no change in my weight.

I'm still doing this. 1 January 2021, am gonna record it systematically. Thanks

Just referred this video from a friend. The fact that she could talk like it’s nothing to her actually boggles my mind a lot. edit: i just did my first full 9 minutes of this video and in my case is that the sweat, the strain, the struggle, the urge to keep it tight is nothing compared to me riding bicycle for 1 hour. my breath is labored, my hand was shaking, i couldn't lift my arm fast enough especially at that cheeky bonus round, boy that was intense. thanks for this simple but pack-a-punch training. i'll keep doing it especially at this quarantine times.

Starting my wellness journey! I do cardio on my elliptical and then I use my weight bench and then this HIIT exercise! I'm also including allot more healthy options into my daily meals and cutting back on all sugars and processed foods!! I have found that keeping a planner and using it as a daily journal to log how long I spend during each workout and what I eat during the day (I also include a daily prayer) really helps me to see what I am accomplishing each day. I try to weigh myself once every few weeks to check in on my progress. Since starting this journey I have quit vaping and I have found myself having much more energy! I feel good finally!

after two years of being unmotivated and lazy i finally got enough confidence to try again and cause my stamina has gone down alot it was really hard to keep going but i feel like this is the best thing that can get me back, ive been doing it for a week and i hope i have enough motivation to continue improving myself

Thank you for this! I'm beginning my fitness journey after a tachycardia/high blood pressure scare. I can't get into the doctor for 2 more weeks. It's been 2 weeks since I started intermittent fasting and CICO. Today I had energy to work out and I found this! I made it through three rounds then went on a walk to slow my heart rate back down gradually. I'll try again tomorrow. Thank you so so much for a realistic, doable start. 12 pounds down, 53 to go!

I feel like this workout is perfect for anyone at any fitness level!!

Finally a beginners HIIT workout that is actually for beginners!! Decided to give HIIT another shot today after trying other workouts "for beginners" but couldn't keep up with them but I think I've finally found something I can be consistent with.

I was a dancer for ten years and was forced to quit due to injury. I was in a major depression slump for 2 months, and I decided to start moving my body again in a different way. Thank you for making this video it makes me happy to be able to find a way to work out during recovery. Love you and your videos ❤

This is a great workout , i only like do it once a week and the crazy thing is i noticed a noticable improvement in my cellulite area 🙀🙈keep the good work 👏🏻

For a beginner workout it really does make you sweat! It is February 26th and this is my first workout. I will update again in a couple of weeks.

This is by far the best and most realistic beginners work. Not over faced and great knowing you can complete the work out without feeling the need to break/skip. Going to continue then move up once it feels less challenging. Really happy with this!!

Def easy for beginners. And if more experienced this is a good warm up.

Picked this because it looked easy for someone who hasn’t exercised in years, finished the first session of this workout convinced my soul left my body

I started 8 days ago. Still sore but i feel this will help me to have much stronger core. Thank you for making this video. As a mum of 2 who aren’t a big fan of exercising i can say this workout is very realistic. I have been doing IF 16/8 for a year and lowcarb lifestyle now i want to incorporate some workouts to really get the most benefits of the lifestyle that i chose. I lost 30 pounds the. Gained 4 pounds but managing my weight. Thank you!

Challenging, but nice. I really felt it in my legs mostly. Much needed. Thank you.

Day 1 done . 😫 my heart never had a chance to slow down lmaoo . My body is crying right now

I just completed it today, including the bonus round, my first time, I was struggling a bit but it feels so good completing it. so happy to find this video. It was a bit intense but easy enough for beginners, love your relaxed pace and chilled voice. How many times a week can I do it? Good luck everyone :)

I'm really glad to see this begginers workout. It's my day 2 in doing this and it was really great

Truly perfect beginners workout! I am almost five months postpartum after baby #3. I wasn't active at all during pregnancy, so I am super out of shape. I used to be into yoga, but I just don't have time for a worthwhile daily yoga session with three kids under four! I am actually excited to do this every day because I CAN do it, and my kids have fun trying to do it with me. It's hard enough to feel like a real workout, but not so difficult that you're too traumatized to work out the next day.

It's only my second day doing this work out and I'm loving it. My thighs and arms are pretty sore but I'm proud that I'm able to finish the routine. I hope to reach my goal. 🤞

This workout coupled with some of the other HIIT workouts that I have come across on KZfaq made me lose about 6 kg over the course of 4-5 months. It's one of the most effective workouts, especially for beginners. After the period that I lost weight, I put the morning HIIT workouts on a hold because I had ended up losing more weight than I was hoping for and I found it difficult to bring my weight up to a healthier level again due to my metabolism. I've started doing it again now that I have put on 1-2 kgs.

This was sweet and short. I've neglected my health and fitness for so long and this is the first workout I completed in several months. I loved it and missed how good my body feels after finishing a workout ☺Wish y'all the best on your fitness journey

Just did a MadFit warmup. I did this workout. Then, I ended with a MadFit after workout cool down.

I am a young 70 y.o. and walk a lot and do yoga at least 2x a week. Gonna try this bc I need something different. I’ll keep y’all updated. Have a nice workout and stay warm bc it’s brutal in some areas of the country. Prayers for safety.

Love this! I just started my fitness journey after several years of health issues that prevented me from doing anything. I'm still recovering, but now better enough to do stretching, planks, and squats with 6lb dumbbells etc. I started with 15-20 minutes a day everyday and a 30-40+ minutes walk whenever I can. I'm definitely going to add this to my routine. Just finished my morning routine before discovering your video, so I'm going to try it later in the day.

I am currently 13 years old 205 pounds and 5'9 at the start of 2019 I was 148 pounds which is my goal to get back that weight which I know will not happen if I dont make a change, i have been continously close shopping because of my constantly changing weight, my acne has gotten terrible, I am fighting a e.d, and i am not happy with myself which has been causing me to stress eat which I have been doing a lot of because all in all 2020 has been a stressful year. this workout has been extremely difficult yet very fun for me considering the fact that I have asthma and I havnt done proper exercise in 7 months because of all the Corona stuff. i recently dropped out of p.e in school because I was getting bullied and the coaches ignored my asthma which I regret doing because ever since I have quit I have retained 17 pounds in 2 months which I know damn well is them school lunches and the lack of exercise. I plan to do this every afternoon everyday for the next month (with a healthy diet) wish me luck because I have tons of homework and the stress of school may cause me to quit which I hope I dont do. if I dont update in a month I lost hope and im probably starving myself teehee. Early update : I gave up Late update: I made this 10 months ago and I am still struggling with Ed I am 220 pounds and 14 now I've been maintaining my clothing size and loosing weight (using unhealthy measures) but I wanna see if I can do this again - Oct 13 2021 Omg I'm abt to be 15 and I forgot all about this. I learned to love myself and my weight for a time being but now that I'm back on this it clearly shows the lack of progress I've made(and my love for myself). I'm 230 pounds the highest I've ever been and I'm actually disgusted. I've come to understand why I'm so insecure about working out and trying to loose weight and now I realized it's the environment I'm in. I think I'm also just lazy maybe ? I think after hating myself for so long and finding excuses for my lack of effort has just made me accept things the way they are. Back in january i got a small amount of fame but a lot if harsh words about my size. I retained a eating disorder and i lost 25 pounds i did not have a full meal for 3 months and i was mentally unstable to the point where i was emotionally dependent on a boy who i barely knew and did not like me that much(spoiler warning i got used). I eventually nustered up the courage to start eating again but after that i avoided scales and just overate and never left my bed. 6 months later in the month of june I decided to step on a scale... bad idea. Now I cry whenever I want food but I also cry whenever I don't eat food I seriously believe I have a overeating disorder whatever it's called and anorexia. Now i hate everything about myself i genuinely think one of my main problems is self pity. I'm not gonna make any empty promises in the comfort of my bed like I always did, but I am gonna say that I hope one day I gain the motivation and security to work towards my weight-loss. Which will help me become a model (aka my dream job). -June 18 2022

This is the best beginner hiit video for me, easier for me to remember too, I don't mind the repeating steps. Seeing others that doesn't involve repeating have much harder moves for me. Thanks for sharing, this is giving me motivation as it is very doable. Just taking a note for myself, so the moves are: 1. Arm pulses up 20 secs 2. Arm pulses down 20 secs 3. Squats 10x 4. Fast feet 20 secs 5. Plank 20 secs 4 rounds with 30 secs rest in between rounds.

First day of losing 40lbs and starting with this workout! Thank you for this. I want to comment every week or so with my progress

I have exercise induced asthma and am not capable of doing very heavy workouts. This is the perfect workout for me to get my heart rate elevated but not to the point of extremity. Even after the workout it is completed, I still feel fully accomplished even though it’s for a shorter period of time. Exercise does not have to be lengthy and excruciating to get through. Thank you Emily for such a great workout!

Everybody has a story right?! I have always been fit and athletic, but after a hysterectomy surgery about two years ago, I was restricted from any physical exercise for about 3 months. During that time I gain extra 5 pounds. Then covid-19 hit and I was isolated for another three more months. I've been overwhelmed with a plethora of other health issues, so being able to exercise has been a challenge. I went from 125 lb to 140 lbs. I am 5"1, and I know a lot of people don't think that's a lot of weight, but it is to me. This is my first time ever trying an HITT exercise routine, and I lasted to the end, including the bonus round. I'm not one to brag, but I feel good being able to finish this workout routine. Thank you so much for posting it.

This was a perfect workout for me!!! I’ve never really been active and want to make better choices. I’m glad I found your video. New subscriber!!!

This was my very first HITT workout a couple of years ago. I was horribly out of shape. I just did it again today and it's such a joy to see my progress. Thank you. 🥰

AWESOME video!! Trying to get from 202 to 178 slowing but surely (babysteps) this workout is so doable and a great step in the right direction!! Thanks again!! 👍🏿✌🏿💜

I have a few medical issues which limit what I've been able to do for about five years now. This has been frustrating for me because I've been athletic most of my life. I also have terrible knee problems from sports and work injuries through the years. I got tired of making excuses for the weight I've been packing on, and the intense pain emanating from my knees. Through my employer, I found Hinge Health which reintroduced me to exercises for pain management. Less than a month into this free program, my knee pain has diminished to almost nothing, and I'm getting strength back in my legs, which is wonderful. But I haven't been able to lose weight, and/or firm up my body like I'd like to, and I found your video just now. I do the Hinge Health exercises every other day, and they take 12 to 15 minutes to complete. For my off days from Hinge, this seems like a perfect match for what I'm looking for, and this beginners video is an excellent way to start out with HIIT. I'm going to incorporate this into my routine and see where this takes me! Thank you! This workout is absolutely perfect for just starting out!

I just love it so much I do it once a day. who agrees.

After 10 mins of this workout I felt relaxed and warmed up.

Been working out a lot lately been seeing progress but I lacked any HIIT exercises thank you for this! Update 1: Did this for the first time today was able to make it through with only 1 extra break working out hasn't had me breathing heavily or having my heart rate go up I'm super impressed with this! Update 2: Just finished this for the second time! I'm a beginner to HIIT exercises so this is definitely working up a sweat.

We want beginner to advance series!!! Yes we want a full series on this!!!

I've always hated PE because I thought that it would never actually make any of us loose weight/tone, but after watching this I realized a lot of these exercises are in my class.. so I'm going to start actually trying in that class 😁

I love how you encourage others to do what they need to do like modify the plank or take a longer break. I personally couldn't do the fast feet bc I'm on the second floor so I replaced it with lunges. Your encouragement made me feel great! Have a blessed week everyone! God loves us all so much:)

I do this workout while prolonged water fasting. Thank youuuuu so much for the video. Im a heavy smoker with all those shitty things that happened in ny life. Your hiit method truly helps. Definitely subscribed. Terima kasih

I just started my weight loss journey today. I will be updating every month. Thank you so much for this ❤

Day 1: Wasn't as bad as I thought! i'm sweaty but i'm not out of breath!

I'm recovering from surgery so this is a fantastic beginners workout to get the heart rate up. Will do this again. Thank you so much.

Finally a beginners workout that’s ACTUALLY for beginners 🙏

This is the realest workout for beginners, the very first one I sticked with. I’ve been doing it for a month now, and paired with IF, I lost 5 kilos. I’ve been doing it once a day but will start doing in twice a day next week 🙈

thank you i literally tried so many begginer ones and they were all way to advanced for me

This is great for beginners! For everyone who is just starting out, please be patient with yourself. Results will rarely be seen in a day, however, if this is done everyday (it's only 9 minutes for crying out loud), you'll begin to see improvements in what you can do over a couple of weeks. Your heart and lungs will get stronger.

The day before yesterday, I was searching for workouts to do at home while I am on a weight loss journey, yet again.. I watched this video in preparation for yesterday and thought "OK, this looks easy enough" FML.. My 19 yr old daughter and I could NOT do the bonus round 🤣 Today we will try again. Thank you for an easy enough video, that is realistic and achievable for the total beginner. My butt and legs feel it this morning and I am loving it!

THANK YOU for this!! Recently diagnosed with an autoimmune disease and Ive gained a little bit of weight- and have to deal with the effects of the disease now. This was super realistic and EXACTLY what I needed.

My twin sons and I did this just now. I found this today and they agreed to try it out with me. Fun, and a good workout to start HIIT with! Whew! 😅

I started to day evening and I am thankful that I can do it all😂

I got through this. Very impressed. My neck felt stiff with the arm exercises. How can I avoid that next time?

I really appreciate how this was actually for beginners, even though I’m not sometimes you just need to exercise but not do something to complicated which was this video. Still made me work! 💗

Started this today and will continue it, maybe add some variety into it as i go along. But TbH i am already dying in the bonus round haha.

Its my first day today and I am soooo exhausted 😂

This workout is the only one who's making me not hate being active ❤️thank you!

It helps SO much. I used to never exercise because I thought it was boring but this is just different.

Thank you for this excercise, most hiit routines I can do but they're so hard, it's hard to enjoy them because I get too tired. But this one help me raise up my heart rate and build a sweat but still find the whole routine enjoyable.

Never done this before am just starting..am sweeting like hell..it's awesome

I did it! Day 2. And after a short ab workout too! Need to figure out stretches so I can do better. Any recommendations?

It‘s nice to see a video better then most and is a real journey for beginners. I don‘t know, but as an light obese person, I never see a real journey from someone backed up by trainers. That would increase my motivation. If i can see someone with the same problems as i have.

i used to be so athletic 2 years ago and fell into depression… this is the first workout i’ve done in so long, thank you.

I liked how short it was, it made it feel more doable. Im definitely sweaty and will need to shower but I dont feel exhausted. It feels like a good workout to get back to working out properly again after many years so I will try to keep doing this once a day for a few weeks.

Ughh thankyou so much for this workout. Im a 15 year old girl and this is just the most realistic fun beginner workout ever 🥰

Normally these KZfaq exercise tutorials, even if marked for beginners, are far too much for me but this one I’ll definitely be able to do. It got my heart rate up and had me panting by the end, but it also wasn’t too hard nor was it too long. I’m sure it’ll get easier with time too and I’ll then move on to something more intense maybe. Thanks for posting this accessible workout.

Wow this is truly a beginners workout perfect for me, thank you very much, i’ve been trying to get into cardio but every other video i checked before was too hard for me to complete

When she said I have to do another bonus round my heart just about dropped (I didn't do it lmao)

this was the first beginner workout i could actually do, thank you!

Thanks for this video! Finally a HIIT workout I can actually finish 😅

Love this workout, I have been doing this for a week now and it feels great.

I'm trying to do your exercises. With heart issues and COPD. It's hard. Doctors want me to do this. I'm going to keep doing it.

I weigh 140lbs currently and have been working out for months without having seen as much results as I wanted, so I decided to try HIIT for the first time. I completed 4 rounds and I hope that after continuing this workout in the future I quickly see good results :)

How many weeks should I do this for? I’m just starting out today ✨🌱

This is crazy. It's incredibly easy yet i am sweating so damn much. I'm going to add this for my everyday work out 💕🔥

Emily is my favorite 8fit trainer! I love her boxing workouts 😝