10-Minute Workout to Sculpt Your Body in 2 Weeks
Вставка
- Опубліковано 6 чер 2024
- How to burn fat quickly? How to get the perfectly toned body of your dreams? If you want to burn fat, tone up all your muscles, and lose belly fat, this video is all you need. This 10-day workout program works for any body type and consists of 4 different sections that are designed to train all the muscle groups. Say goodbye to all the extra fat without long hours at the gym and exhausting diets.
TIMESTAMPS
Elbow plank 1:00
Leg-up plank 1:32
Side plank 2:19
Climbing plank 3:14
Squats 3:58
Lunges 5:17
Belly push-ups 6:11
Shoulder circles 7:19
Punches 8:24
Push-ups 9:25
Lifting 10:35
Mountain climbers 11:32
Burpees 12:47
Music:
ua-cam.com/users/audiolibrary...
SUMMARY
-Take the plank position, but make sure you are standing on your elbows. You can start from 10 seconds and gradually increase it all the way up to 30 seconds.
-Take the elbow plank position again, but this time with your palms on the floor. For the first 10 seconds lift your left leg as we are showing.
-Now you need only one elbow. Hold yourself on it, while the other hand is at your waist. Your legs should be on top of each other.
-Go from the elbow plank position to the regular plank position and back. You should do this one arm at a time.
-When squatting, make sure your feet don’t move, and your hands are straight! We recommend doing at least 20 squats, but it depends on you.
-Now you need to do 15 lunges. They should be pretty low, with your knee almost touching the floor.
-Lie on the floor with your knees up. Your arms should be on floor - you will use them to keep the balance. Lift your butt 20 times.
-Take weights and stretch your arms like you see in the video. Now make circles with your arms. We recommend 40 reps.
-The punches don’t have to be very fast and strong. Be as relaxed as you can. Do it 40 times.
-You should do 20 push-ups on your knees with your feet crossed. Keep your back straight while doing the exercise.
-Lift your right knee up and put it down. Right after that, put both your hands up and put them down.
-Take the full plank position again. Bend your right knee 20 times and then repeat it with your right knee.
-Take the full plank position again. Then you need to switch to the I-am-about-to-jump-up position with your hands touching the ground, then, jump up.
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Hey guys! Have you already tried this workout? If so, please, share your results!
Also, try these exercises to lose thigh fat ua-cam.com/video/-RfsfNsp1vs/v-deo.html
BRIGHT SIDE I've tried all of them..they all were pretty easy.. except for that Burpees! Omg..the hardest one.. couldn't even do one time!! :(
BRIGHT SIDE im so far doing great with it
BRIGHT SIDE stunning video
BRIGHT SIDE i've tried all of them but those dang burpees are tiring af ;-;
BRIGHT SIDE I have I am so sexy thanks to to u
I tried it 2 weeks now.. my family & my friends all saw the difference it definitely works! ( dont give up! ) i lost 8 pounds
anna Mgsv did u follow a diet too?
@@capybarkaa i ate low carb ( healthy )
Did your thighs and hips got slimmer?
@@meghanan5360 yes especially my thighs
anna Mgsv how many pants size did you go down or did your pants get loose ?
I did this workout every morning for two weeks. the results were amazing. Even family and friends noticed a change after only 10 days. Don't give up. I only did the video workout. I never increased the amounts and to begin with I couldn't do all of it either.
Do what you can, if you do it every morning... the results are incredible. toned, slimmer arms and waist, more shape on the bum, stronger tighter thighs and generally I had more energy. trust me, exercise is the last thing i ever want to do. but if you want an easy solution (no gym membership)do this.
I used to go to the gym all the time... never saw results so quickly. Good luck!
Hannah Mccarthy can you please tell me if this help you with cellulites??
Corinne Z of course you have to eat healthy when you do workout
Did you diet too?
@@corinnez7778 i think you shold eat healthy too
Hannah Mccarthy did your thighs get slimmer
guyss this worksss* i got super quick resultsss in only 4 weeks i noticed my body was changing!!!! but i definetly started this with a non sugar non dairy non fast food diet and drinking lots of water and only water! and with a good 7-8 hours of sleep it may sound hard but once you get used to it you will love it! actually; cause not only has my body changed but my acne has completly gone awayyy!!!! my face hasnt been more clean in years and i have NEVER felt so alive and HEALTHY in my ENTIRE life! like i have so much energy lately and without even following a diet i completed my goals of the YEAR in WEEKS!! like guys this is amazing!! i really really recommend this routineee IM AMAZED
Wow! congrats! btw did u increase the number of seconds for each excercise or kept it the same as shown in the video?
Why does that diet doesn't work for me? Like i never ate sweets, dairies, fast foods and also only water for a year and a quarter because my doctors doesn't allow me to. They said cancer cells feeds in those things. But whyyyyy? 😭 instead of losing weight or maybe just maintaning it, i keep getting heavier each week.
madhurima das
You should do the same thing shown in video
Silvio Guzman
Thank you so much for Sharing .....
I will start it next week .... cause now I’m on a vocation ....
Thanks🥰
Aweeee luckyy, I still have my acne 😅
Bro I did this and one week after my teacher came up to me and was like “ Hilda, have u lost some weight? You look slimmer” I was like bruh why did YOU notice
😂
@shruti I actually ate like normal:) I did stop eating breakfast tho.. but don’t do that:))
😂
🤣🤣
#1 Elbow Plank 10 sec
#2 Leg-Up Plank 10 sec
#3 Side Plank 10 sec
#4 Climbing Plank 15 sec
#5 Squats 20 times
#6 Lunges 15 times
#7 Belly Push-Ups 20 times
#8 Shoulder Circles 40 times
#9 Punches 40 times
#10 Push-Ups 20 times
#11 Lifting 20 times
#12 Mountain Climbers 40 times
#13 Burpees 15 times
You're Welcome
Valeria Wences we have it on 14:09
Valeria Wences thank you
or go to 14:09....
Thank you
Valeria Wences k
Who else was watching in their beds?
COME ON I KNOW I'M NOT THE ONLY ONE!!!
in bed while eating chicken with my cat
Everyone was watching this while relaxing
me hahahaha
KayleighRose
me !!! ha ha
This absolutely works! I did this for 7 days and not only did my body shape up but I was also able to increase my stamina level for an upcoming sports event! I could see my body getting toned up! The results were amazing!
TIMESTAMPS
Elbow plank 1:00
Leg-up plank 1:32
Side plank 2:19
Climbing plank 3:14
Squats 3:58
Lunges 5:17
Belly push-ups 6:11
Shoulder circles 7:19
Punches 8:24
Push-ups 9:25
Lifting 10:35
Mountain climbers 11:32
Burpees 12:47
YUTUBE
Without burpees it will be successful?
Hey, what if we r a beginner? Coz I'm sure I won't b able to do all of these at day 1. How to start
BRIGHT SIDE thank you!
Fjkn
I am 66.7 kg. Today i am going to start this workouts. i want to be 55kg. So wish me luck 💗
M&M Vlog Any news? Did it work?
tell us!
Ben Erlich yes now i am 63 kg i lost 3.7 kg in a 5 days ❤❤❤❤
@@mariamosadze212 is it true in 5 daysbu lost
How old are you
Who SAW the comments to see If it works?😂🌸
Its Nadia it really works. Ive been doing this workout for only 4 days and i can see my stomach is flat 👍🏻 now im waiting for thinner thighs 🤣 keep working out. Hope my comment is useful for u
iii zzz did you do the Hole workout or just abs??
iii zzz Thaankyou for the review... I am gonna try this now
Wow this workout so amazing
Its Nadia mee 😀
To everyone who is doing this, MAKE SURE YOU STRETCH AFTER EVERY TIME YOU DO THE WORKOUT! I can not stress enough how important it is to stretch after working out. Your muscles will be sooo tight if you don’t stretch, especially if your a beginner. Stretching will help loosen up your muscles since you were just tightening them and make it easier for you to continue your workout routine the next day because you won’t be as sore since you stretched. Take it from me, I’m a competitive dancer and we have an hour exercise class every week. I always stretch after because if I don’t I really regret it the next day when I have to go back to dance but get in trouble because I can’t do anything since I didn’t stretch. Bottom line. Stretch. Or you will regret it tomorrow. Lol this was long but this is important so yeah 😂👍
I tried this the other day and my muscles became so sore that i could not do anything for 2 days...thank you so much now I will always stretch after the workout👍
Tysm
Tysm
I forgot about that and it used to happen to me when I went back to school for sport after along time
I’m also a dancer and this is a 100% true
Wow! This is really good. I've been doing it for 5 days. The first day, I couldn't even do a modified push up. Today, I'm closer to being able to do a regular pushup! I've noticed a lot of things different, just after 5 days! I am beyond happy!
I've been trying to get healthier. Let me just sit down and watch people exercise
Mark Silla Yeah ikr
I watched from cola to orange Fanta. I can totally feel the vitamin c in my veins
😂😂😂
Mark Silla 😊😊😊😊 same to youuuu
Mark Silla omg I've never related to a comment more😂
Literally me!
Its already 1 week of doing this workout, a 16 min upper body Roberta's workout, Lucy's 4 min arm workout and 100 crunches a day and the results are amazing!!!!! I never did dieting and I didn't ate healthy too!! But still I can notice my whole body changing and I love the results, so just wanna say *thank you*
Whats your weight?
Same! I get great results with exercise without changing my diet and still eating junk food.
@@Nicole-fb6fr did you just do this workout or are you doing other ones¿
1st time seeing this and started this routine immediately. So simple. I'll see how it turns out in two weeks, I feel great already. I'm hoping for great results
I lost 60 pounds with the brightside exercise videos and their healthy eating habits videos From 230 to 155 today!
Oh wow! That’s a lot! That is life changing, congratulations~💗
Tell me everything, I also need to lose 60 pounds.
Congrats!
Congrats !!
This really works , but here are some tips:
-drink at least 1,5L of water on a day
-sleep at 7pm
-try diet
Lol i drink that water like no issue. I have trouble sleeping. And i can never stick w a diet
@@kaylycan270 I know what that's like
It’s so hard to stick to a diet tho😭 I literally cant control itt
no diet bc i'm indonesian and the menu always and ofcourse w/ rice so I only reduce the portion of rice
i actually can do but my fam definitely like
me : do diet
fam : ..😲HAHAHAH
u know what i mean, right
+ indonesian dinner at 7pm so, it can't we usually sleep around 9pm
This has been my workout for like 3 months and I see a huge results! It really worked! From 60+kgs. to 50 kgs now!!!. Especially, I added some workout routines that also focus on other parts of the body to make it more effective, also I eat less carbs, more proteins, veggies and fruits. I also avoided sweets.
How quick did you see results?
Same I have avoided fizzy drinks and sugar I eat more fruits and getting into more vegetables I eat a lot of pasta and proteins and for snacks I’ve switched from crisps and sweets to nuts and yougurt I’m doing well
Paired with your "4-Minute Workout" for like 3 months this workout really lead to noticable improvements in my outer appearance, i feel more energized and thb muscular. The aforementioned vid is also a great start into a day for starters and the 10-Minute one left room for personal challenges at most of the exercises. Thank you for sharing these exercises in these well-structured videos! :)
I started doing this 5 days ago and I also add on doing the dance routines of BTS's Mic Drop and gogo and so far I'm starting to feel way more energetic. I recently did body measuments, I don't have a scale and cosplay reasons, and I have lost 5 inches on my waist and a few on other parts of my body. So I'm gonna keep this up.
Someone give that poor boy a handshake Woah you give me hope
Someone give that poor boy a handshake good ob you!
Someone give that poor boy a handshake are these dance vids on UA-cam? I'm 200 I've been going up n down from 198 to 205 . I want to at least be 150
Gabriela Varela yeah was above 200 before I started the routine, but of course. There are step by step videos that BTS ARMY's have made for both these songs. The reason I do the dance routines is to build up stamina and show myself how my body is adjusting to the work out. I can actually dance both these dance routines side by side and not get tired. So in my opinion these exercises with the dance routines work. Food wise I still eat the same just smaller potions.
OMG SAME AND ALSO DNA
I’ve been doing these workouts my body has changed within 2 weeks just as long as you do it twice a day for ten minutes !
All these Days I was serching for this kind of workout videos .thank you so much ❤️
Today is the day i tried this workout and it is harder than most of us expected if your really motivated you can really do the workout but when you reach at the burpees your gonna start doubting...
But its really up to you, good luck!
Aight, doing this for more than a month now...tried other Chloe's abs workout but this hit harder than the others i tired. I actually came back to this because i couldn't feel the same with the other abs work. 🙏🏻 This works to whoever needs this.
It really works with healthy balance diet. I lost 15 kilograms. I'm so thankful for this ❤
How much time you loose weight?
Stiffany Eduard How often did you do this a day and for how long?
Can you share your routine?
I like bright side exercises as someone is doing them with you so one can follow easily. Thank you
I’m going to try this with no diet! Just not drinking soda and eating chips or candy for 2 weeks! And eating smaller portions but I’m not following any diet plan I’ll keep you updated I weigh 160 and I’m 13.😔 I feel so bad and I feel in my lowest point my family always bullies me and so do my friends. So hopefully this will work. THESE WILL BE REAL RESULTS doing this morning and night
Hi ashlee did it worked to you?
hey, i'm 13 too did it worked to you? are you lazy to do it
c'mon I cheer for you! let's grow up together
*(oops you've grown up first ok, let's more grow up!!)
160 kg or punds?
@@sangitakumari7324 hopefully, pounds
I hope you reach your goals👍 I think you deserve it♥️❤ and dont feel bad with your body, everyone is beautiful🌟❤
guys keep in mind that you'll only get results if you really want it. doing these a couple times and then giving up won't get you anywhere
La-Isha Jessy good Motivation ☺
Hey la-isha Jessy can we do exercises in the evening..is there any difference if we do it in the mng r evng pls temme
Thanks a lot, I love these videos. They make it possible to do the work out at home.💕
Who else is trying to do this secretly without anyone knowing.😅im literally doing this some of thease on my bed and i have no wights so i guess ill use a water bottle or something 😬
I'm also using 1ltr water bottle 😆
I'm over here doin this at 1 AM so my family won't see me... 😅
I am doing it
I am taking 5 kg wait in one hand and the.second one also
I used glass candles and almost broke them...😬
My heart while doing plank =
If you won't stop, I will.....!
Ok this is so true
😅
Saaame XD
🤣🤣🤣
Thanks a lot!!!
It's a perfect workout to start with I'll start it tomorrow ❤❤❤
I'll do it everyday
💕 LOVE THIS WORKOUT, short and effective.
Hey, they have good news and great news!!!! Love the positivity 😹😹 now if for the love of all that is good I can do even one press up, this will work for me
Whose here during pandemic to glow up when schools starts🙋♀️
Pretty much anyone in the last six months...
Have you glown up?
@@ashkashah2880 yes
@@mahbubaruma2780 not yet still trying😅
It's me
My sister and I have started this workout yesterday and we think we are getting better thank you soon much
Iam doing all these exercises everyday.. very helpful. I am feeling so much better now❤ thanks to Brightside👏 for making such amazing videos!!
been doing this for 3 months. its really work! my body weight before doing this was 83kg and after doing this exercise about 3 months now my weight is 69kg! its really work for those who didn't have time to go for a gym. just control your diet and do this daily. goodluck for those who struggling to lose weight like me☺
@@kousarshah8001 hey kousar! sorry for the late reply😊 it depend on you how you gonna manage your time to do this exercise. for me, i just do this one time in a day because i didn't have much free time. i do this exercise at the morning. it's like my daily exercise routine. but the most important thing is try to control your diet too while doing this exercise. good luck buddy!😄
Hey did your thighs and hips slim down?
@@meghanan5360 yes! obviously after doing this exercise as my daily routine. it slimmer than before :)
@@scary-ed4mo thanks a lot for your reply ! I'll try this from tomorrow :)
Did u done any diet
I've been doing this for 3 days and its gotten so easy i can do it twice a day now so i recommend idk if there's a difference but i feel really sore afterwards so i def recommend
Now I love this channel
Bcz it has workout plans also
I will start from today
I hope this work
creative things plz update ur results
Did it wok
i've tried it and it worked really well!Thank you for this video.
I m only 14 and my weight is 160lbs.
I was trying to get a strong determination and here I got!
Going to start this from tomorrow.
Wish me luck guys.
Thank you
How did it go? It's been a while
Yeh tell me how did it go I’m also 14 😢
It really works i have tried this exercise 1 month now i am happy
I am going to try this, I am going to TRY MY BEST to update everyday!
U guys should try this it works 10 pushups 10 squats and 10 jumpingjack do it over and over again till u reach 8 to 10 min also drink enough water and be a little bit more active
life it works🙃🖒
Does it really? :) k imma try this and tell u after a few days
Cool I’m gonna try this out
k
I wil try this one.
Winter break is coming up and I want to lose a few lbs/clear up my skin before I het back to school. Hardest part is motivating myself. Wish me luck! I'm going to need it!
Definitely gonna try this
this has become an exercise channelxD but i'm not complaining
i love workouts and love these workout vids
igot7-lu hey dere fellow kpoper
igot7-lu I love LuHan haha
I guess you're healthy...........
you a IGOT7?
igot7-lu is
me : *trying to do plank position
also me : * after 2 second. OH MY GOD, HELP ME!!😲😵
Rei Taka 2 seconds? ur weak
Rei Taka who is the guy on your profile, he looks so familiar to me
Isaac Walker i was on bed😂😂😂
Melissa ReVeluv mark from got7
Rei Taka Ahh, thanks
I have been doing these exercises since past 3 weeks. I don't really follow a kind of diet ,I just avoid eating a lot of junk food . I have not really got slimmer but I have lost some weight. I have seen some changes in my body,earlier when I would perform these exercises then I would get really tired but now that doesn't happen. I feel really fit now,I know that most of u guys are just watching this but trust me this will help you to stay fit and don't just give up. I know that some of these exercises are difficult for the first time , but once if u start doing these then u will get use to it.
I love Bright Side. One of the best knowledgeable channel we follow. 💐💕💯
What am surprised about is p'pl always say thy ll try n will com back with an update..but thy nevr com back..🤔🤔
Hahaha yes I'm about to say that
tru dat
Then try it yourself you have nothing to loose it’s a workout, it can’t be false. All of these help you loose weight. You say you’re gonna look for people in the comments to see if it worked for them instead of just doing it and see for yourself. It’s my second day and I already feel better
Don't read my profile picture thnx 4 an update dear..😍
Could you please say the right words because i cant understand youre comment not to be mean or anything
I watched so many vdos for weight loss this was the only video where i found that seriously people are losing weight after doing that this gives me kinda motivated n i ll strt it from today ✌
i’ve been doing this exercise for 4 days now and before i do it i go on a 10 min jog/run and i’m already starting to feel better about myself :) i’m tryna lose some chub before i go on vacation and i’m hoping i will see results by the time i leave in 2 weeks !
This is one of my favorites... it's so effective ❤️❤️
Best excercise explanation video ever
Good effort 👍🏼
Had ten minutes waiting for my instant noodles. Thought I'd do this💁🏻♀️
What kind of instant noodles takes 10 minutes
@@adubber97 😂😂🤣🤣🤣
@@adubber97 Exo-l ?
@@bangtaniesarmy army😍💜
I started this 2 days ago and I am loving the results
Thankuuu sir so so much
hum bht zayada prshn h some weight ke liyeee ye video dekh ke mujhe bht zayada sukoon Mila hm aj se hi ye sare workout karenge
Ths s the hardest workout combo i hav ever seen🤯
I started doing this 4 days ago. And I can see difference already. I lost 3 inches already. These exercises are very helpful. Trust me.
Telling lie no papa
Very effective workout plan... definitely does the job.
I love it...I enjoyed working out....at home.. thank u so very much..
i’m gonna do this so that my parents wont campare me with my skinny classmates, cousins or a stranger that’s skinny😭 i’ll do this eventhough it’s harddd😭💖
❤
marie ss don’t listen to what ur parents think or think about u ur unique the way u are
marie ss they wanna judge you? Listen, a parent should never compare their child to someone else
Yes you should show them
Dear Marie, You're Unique.. you don't have to satisfy anyone's eyes even if that's your parents... Just have disciplined mind and thoughts... If you wanna lose weight, start eating healthy, go for a walk or jog.. Your mind will get clearer each passing day.. NEVER GET INTIMIDATED BY ANYONE
Excellent, I am still out of breath I stopped at burpees.
Thanks bright side. Always love ur video. I hope I will do it
Thank you for the exercises ✌️✌️🙏🙏
Love this very useful
1st day complete! I'm 130 pounds, aiming to do this workout everyday till I drop to 110. Wish me luck!
The Blue Butterfly how did it go?
How did it go dude?
Did you do it
Did you do it blue butterfly?
Woooooooooooow these are super hard exercises.But I tried my best.Thank you for all these exercises.I love it.🏋🏻♀️😍👍🏻
Those exercises r really good ones I have started from today onwards but r little bit difficult. I always like this bright side exercises.. 😊🤗☺
So I have been doing these for 3 weeks and I definitely can see some results
You just have to keep up and do it daily in order to see some differences on your body
I know you can do it! Start now!
How much did you loss
Last year I started to loose 5 kilos but with a healthy diet
Did it help ur thighs??
Please do a video on HIIT (High Intensity Interval Training), was recommended by my mate and It worked well
It's definitely works I am doing daily I have saw change.keep going don't give up
Brilliant workout
Already on day 3, I lost half of my stomach weight. Thank you so much!!!!
how many kilos did u lose and in how many days????
Thasni Noushad no some people body’s are different then others so it works different for u and her
How many pounds did u lose
Hey is it helping ur thighs??
I did this for 1 month and OMG I lost 7.4 pounds
Congrats.......
ohhh really !!!!
WOAH
when you do the exercise
Do you follow any diet chart?
Amazing workout idea
On the second day and wow I hope to see changes.However ,my body feels quite energized for the day,which is amazing 😊
Day One, will be back in two weeks.
Thanks for this great workout✌🏽
Alex Smith let us know how it goes
@Doreen Sasu , I have been loyal the cause, haven’t skip a day...✅
After 10 days of the workout plan , I added 50 squats. This routine kept me going, after a week, instead of 10 or 20 sec, I would do 1 minute. Short as it is, you will break a sweat. I’m committed to the cause- I’ll have my best summer yet...
I love this exercises.... ❤❤☺☺
So reading the commentthiss I am really excited to start as it seems like everyone is getting great results so I'm going to start tonight and I will update in the progress whenever I get new weights ☺️👌🏻
I love the workouts
I was in middle of doing these and I suddenly thought “I left the cookies in the oven!”
I can relate I done this at Easter then stuffed my face with chocolate eggs
Am doing these workouts daily... I got good result...😊
Ohh wow! It really worksss😍 Thanks alot!!
Going to try this and keep an update .
Really ,your excercises are the best. Otherwise in rest excercises videos weight is not losing only .
In 10 days only My family members noticed a change in me
👍👍👍
Nice it's work......I love ur all videos 💖
Did it for the first time yesterday and today whole day I was suffering from extreme body pain!! But not going to give up... Here I'm again for day 2
Try some stretch or yoga after this workout you will feel better 👍you nice keep going army hwathing!!
Oh , it works in 8 days I see difference
Thanks a lot
Did it help to reduce thigh size
I’ve decided to become more healthy (not because I’m over weight) I’ll go for a mile walk everyday and do this workout when I get back from school. 100 jumping jacks when I go to bed and 50 lunges when I wake up. I’m also trying to eat healthier for the holidays. I’ll keep you guys updated. 😊😀
And?
thanx a ton ........feeling stronger than ever
You guys are so amazing ☺
Im early!!! :D nice vid
I’m not in shape at all, but this video will be my motivator lol
I’ll do it with the video
Wish me luck, I’ll start tomorrow cause now it’s 11pm 😅
Jo Doe good luck
Jo Doe wish u all the best
Jo Doe Results?
Orly Doe haha i stqrted at 1am last night
will try this later!
Muje workout video hi jyada achi lgti h 😍😍😍
Two words- THIS WORKS!