This 15-MIN Tai Chi for weight loss is the thing people usually try last, after the treadmill collects dust and the HIIT app stops being opened. I'd rather you try it first.

Fifteen minutes. Thirteen moves. All standing, no equipment, nothing that asks you to get down on the floor and then figure out how to get back up.

What you're doing here is a qigong and tai chi inspired workout — the slow, weighted, breath-led movement that comes out of traditional chinese martial arts. It's not cardio and it doesn't pretend to be. The work happens in your legs holding a low stance, in your waist turning under control, in your breath staying even while your thighs quietly complain.

I built this as a belly fat burn tai chi for beginners routine, so nothing here requires you to have done tai chi before. If a move looks unfamiliar, just copy the shape and keep breathing. Precision comes around week three on its own.

The last stretch is tai chi walking for weight loss. Slow steps, weight shifting fully from one leg to the other. It looks like nothing on camera. It is not nothing.

WHAT YOU NEED
Loose clothes, bare feet or flat shoes, and enough room to take two steps in any direction.

BEFORE YOU START
Keep the knees soft and never locked. Go slower than you think you should. Discomfort in the legs is expected, sharp pain is not — back off if you feel it.

This works best done regularly rather than done hard. Four or five times a week beats one brutal session.

New gentle workout for weight loss videos every week.

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