Skimble
Download on the App Store
Free Beginner Workout

Lasting Effects

Beginner   12 minutes

Target Areas: Full Body

Equipment: No Equipment

Lasting Effects
Tags
Bodyweight Workouts Full Body Workouts Zero Equipment Workouts
Description

Boost your metabolism and extend your Calorie burn with this 12-minute full body workout. When you get your heart rate up and your muscles firing, your metabolism will keep working even when your workout is done! Do this workout now, and feel the lasting effects!

Exercises

Set 1: 2 rounds
This is a good mobility movement for loosening up your shoulder joints.
❤️ Moderate (Zone 2)
Big Forward Arm Circles
30 seconds
This is a good mobility movement for loosening up your shoulder joints.
❤️ Moderate (Zone 2)
Big Reverse Arm Circles
30 seconds
Lift back up to the start position and repeat, alternating sides.
Rest
10 seconds
Lift back up to the start position and repeat, alternating sides.
❤️ Moderate (Zone 2)
Rotating Toe Touches
30 seconds
Rest
Rest
10 seconds
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
30 seconds
Rest
Rest
10 seconds
Knees to Elbows
❤️ Vigorous (Zone 3)
Knees to Elbows
30 seconds
Rest
Rest
10 seconds
Step your feet together, back to a standing position. Keep your body upright while alternating legs.
Walking Lunges
30 seconds
Rest
Rest
10 seconds
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
❤️ Vigorous (Zone 3)
High Knees
30 seconds
Rest
Rest
10 seconds
Arm Pumps
❤️ Vigorous (Zone 3)
Arm Pumps
30 seconds
Rest
Rest
20 seconds

Set 2: 1 round
Kneeling Plank
Kneeling Plank
30 seconds
Rest
Rest
10 seconds
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
30 seconds

Workout Discussion

02 May
My first time using an app to workout ~ fantastic.
10 Aug
Seating!!!
05 Apr
Super warm up😁
29 Mar
Squats and Knees to elbows video playback error
07 May
Great quick workout!!!
28 Sep
lovely... good for lazy people like us... thank you
20 Jun
Video playback error
20 Mar
wow I haven't work out this much since my military days, LOVING IT!!!!
22 Jan
anyone know how many calories burned doing this workout
05 Jan
I absolutely love this work. It's easy and very stimulating😊
All comments »

Appears In

full body
Full Body
weight loss
Weight Loss
bodyweight
Bodyweight

Related Workouts

Quick Calorie Burner
Quick Calorie Burner
10 minutes, Beginner
Rev Up Your Metabolism
Rev Up Your Metabolism
7 mins 30 secs, Moderate
Weight Loss Warm Up
Weight Loss Warm Up
7 minutes, Beginner
Total Body Mix
Total Body Mix
31 mins 49 secs, Intense
Back to Basics
Back to Basics
15 minutes, Beginner
All of the Above
All of the Above
46 mins 30 secs, Intense
Do this workout in Workout Trainer
✓ Follow along to move-by-move multimedia workouts
✓ Integrated smartwatch & heart rate monitor experience
✓ Earn points, compete on the Leaderboard, stay motivated!
✓ Scheduling to fit your busy lifestyle
Download on the App Store   Download Workout Trainer from Google Play.
Log Workout
Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Show More

You Might Also Like

The Awesome Body Circuit

The Awesome Body Circuit

Moderate 12 min  
Core   Wall
Fat Burner Deluxe

Fat Burner Deluxe

Intense 20 min  
Full Body   Exercise Mat
Art of Exercise Freebie A

Art of Exercise Freebie A

Beginner 9 min  
Full Body   No Equipment
The Survivor

The Survivor

Intense 23 min  
Full Body   No Equipment
Spring Shed

Spring Shed

Beginner 12 min  
Legs   No Equipment
The Ultimate Fight

The Ultimate Fight

Moderate 8 min  
Shoulders   No Equipment

Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

More: Running, Yoga & Pilates, Fitness Tests, Arms, Butt & Legs, Stretching, Strength, Biking, Warmup, Cooldown, Meditation & Breathing, Low Impact, Walking, Rock Climbing, Endurance, Kickboxing, Dance, Women Focused, Men Focused, Senior Focused, Health Issues, Seasonal, Pro, Free