There’s nothing like the allure of YouTube workouts. The videos are free, you can stream them whenever you want in the privacy of your own home, and they’re a fun way to add variety to your fitness routine. What’s even better when they’re backed by science, as is the case with Natacha Océane’s workouts.
Oceane YouTube Channel he has over 1.5 million subscribers showing up in droves for his health tips and fitness videos as well as his accessible approach to all things science. The English YouTuber is a biophysicist at University College London, he was also an IronMan athlete and is the creator of your own fitness programwhich just so happens to be approved by a british olympic team expert.
The Océane channel has playlists like Science explained! Y health is wealthwhere it puts health issues (such as how your menstrual cycle affects your training) in layman’s terms for your audience. She also takes the time to explain science behind his workouts at the beginning of each video. That way, he’ll know why he’s making each move and how each one affects his physical game, which he always feels reassuring when he’s covered in sweat.
The biophysicist’s workouts are easy to follow and yet super challenging, so it’s a good thing Océane often includes tracks from everyone’s favorite artists like Dua Lipa and Childish Gambino as a motivational distraction. It also displays a stopwatch in the corner of the screen and offers tips and mods so you can master your session. Below you will find a summary of Natacha Océane’s best workouts to get you started.
1
20 minute HIIT workout
In this 20-minute video, Océane takes the time to explain why HIIT plays. To get the most out of this interval-based training, Océane recommends taking deep breaths, sitting down, or even lying down between each round rather than shortening your rest times by walking or continuing the exercise. That way, when you’re moving, you can push as hard as possible. If it’s hard to talk, it’s a sign that you’re in the right zone.
This session features five exercises that last 30 seconds each, followed by 30 seconds of rest. You will do four rounds of moves like side to side squats, Halo Slams and Side Bear Crawls. even if you just do one or two lapsyou will surely feel encouraged and strong.
two
10 minute full body dumbbell workout
This workout is perfect for those times. when you only have dumbbells at hand, and/or when you’re looking for a compact workout that you can do in the corner of a gym. It starts with five minutes of easy cardio to get your heart rate up and then moves on to nine dumbbell exercises, including a squat to alternating lunges and renegade rows. Finish with the 10 minutes of Océane cool down stretchand you’ll be ready to go.
3
10 minute crunches
East abdominal work it’s super easy to follow and you can do it anywhere: at the gym, at home, or on the go. It features basic moves to burn cores like a knee grip plank, a reverse crunchY side plank dips, to name a few. Each exercise lasts 45 seconds followed by a 15-second rest. Océane also includes variations for the more challenging moves.
4
15 minute HIIT without equipment
For apartment fit training not that make any noise (read: no burpees or jumping jacks), this session is a great option. Prepare to do HIIT exercises in a pattern of 30 seconds on and 30 seconds off. You’ll go from low to high lumberjacks, squats to standing donkey kicks, and more compound exercises for a simple yet challenging sweat session.
5
15 minute advanced HIIT workout
Here’s another no-noise 15-minute HIIT workout, this time with 40 seconds of work followed by 20 seconds of rest. It is a circuit with five exercises that you repeat four times to increase your heart rate and strengthen your muscles, all without any equipment.
Get ready for bowing, side kneeling, and a basic move Océane calls “the chameleon sit with a tap” that will have your muscles on fire. Once you get through it, you and your human-shaped sweat pool will really enjoy the 10-minute cooldown at the end.
6
20 minute full body workout
East training can be done in small spacesWhether it’s your apartment, a hotel room, or a gym mat. It’s packed with compact moves that don’t require any equipment, like stealth ball strikes, side plank extensions, crab hip thrusts, and bicycle spins. It all adds up to a total of 20 exercises that you do for 45 seconds each, followed by a 15-second break in between. Remember to fully enjoy that moment of rest so that you can dive back into the next round and really give it your all.
7
10 minute legs and buttocks
If you long to work your lower body, try this series of functional exercises for legs and buttocks. Océane begins the session with a five-minute warm-up before diving into various lower-body exercises such as front squats, plate cleans, static jump squats, and tempo. hip thrusts. If you’ve always wondered how to do moves like these without hurting yourself, this one is for you – it’ll share all the tips you’ll need to master each exercise.
8
10 minute full body stretching and mobility routine
If you want to feel more flexible and mobile, Océane has you covered with this 10-minute routine. Do these stretches anytime you want to warm up, cool down, or as part of a daily routine to improve your joint health and flexibility.
This 10-minute video features 10 moves lasting 45 seconds each and includes feel-good stretches like a dynamic squat, moving frog, and a wrist mobility series.
9
20 minute full body HIIT
In this fiery workout, Océane recommends working as hard as you can for 45 seconds before taking a 15-second break between moves. He’ll sweat through 10 exercises, including rocket launches, triceps extensions with a crab reach, a standing Superman fly, and side crabs with knee touches, before a quick cool down… after which he can enjoy your mood after exercise.
Referenced studies:
Gillen, JB. (2014). Is high-intensity interval training a time-efficient exercise strategy to improve health and fitness? Physiol Nutr Metab app. doi: 10.1139/apnm-2013-0187.
Thum, JS. (2017). High-intensity interval training is more pleasurable than continuous moderate-intensity exercise. Plus one. doi: 10.1371/journal.pone.0166299.
