3rd Gen Idol Drops 15-Minute Fitness Routine For Quick Weight Loss

MAMAMOO‘s Solar recently gifted fans a full body workout for beginners that’s helpful in aiding weight loss. In only 15 minutes, you can get a great workout! Follow each move below for 30 seconds and then move onto the next one until you complete the entire list.

MAMAMOO’s Solar | @solarkeem/Instagram

1. Knee-ups

Also called high knees, stand in place and use your core to lift your knees.

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2. Butt kicks

Bring your heels up to kick your butt as you run.

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3. Squats

Perform a traditional body weight squat.

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4. Three step lunges

Lunge to the side, diagonally, and then straight backwards. Alternate sides.

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5. Arm walking

Start in a standing position. Put your arms on the ground, walk out to plank position, and walk back. Stand up and repeat.

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6. Leg pull front + circle (L)

Get in plank position and make counterclockwise circles with your left leg.

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7. Leg pull front + circle (R)

Repeat with right leg.

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8. Mountain climbers

Get in plank position and alternate bringing each knee towards your chest.

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9. Plank hip twist

From plank position on your elbows, use your core to rotate your hips to each side.

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10. Single leg bridge (L)

Cross your left leg over your right like so and drive your right heel into the floor to lift your glutes up.

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11. Single leg bridge (R)

Repeat on opposite side.

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12. Cross crunches + Toe touch (L)

Perform a crunch from opposite elbow to knee and then reach up and perform a toe touch.

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13. Cross crunches + Toe touch (R)

Do the same thing on the opposite side.

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14. Heel touch

Keep your shoulder blades lifted as you use your abs and reach to touch alternating heels.

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15. Bridge kick with pulse

Kick your leg up with performing a glute bridge. Alternate legs with every rep.

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16. Jumping jacks

Perform standard jumping jacks.

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17. Jump side lunges

Lunge on your left side, shuffle towards your right, and lunge on the right side. Repeat process to both sides.

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18. Wide squats (change the direction of your feet)

Also called a sumo squat, keep your legs wider than hip-width apart and perform a squat with your feet facing slightly out. Then, change the direction of your feet to face even more wide and squat again. Repeat.

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19. Jump squat + Under clap

Perform a jump squat, then jump up and raise your left leg, clapping underneath. Repeat on both sides.

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20. Speed squat

Perform a basic squat at a faster pace.

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21. High knees

End the workout with high knees.

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Follow along with the full video below!