Advanced fat burning HIIT cardio workout - 30 mins.

[@gethelHF]

I'm obese and I've just started my weight loss journey. Took me an hour to complete the whole session. But I did it. I'm proud of myself ☺️ thank you so much!

[@ICEColdNate]

how does it take an hour to do a 30 min workout?? 💀

[@elanamazhar6858]

@@ICEColdNate some people need to take long breaks, and thats totally fine . People will take less breaks gradually as they get used to the workout and get stronger.

[@laurenazubeekay6396]

I’m proud of you, too!!!!🤩🥳🤩

[@dominicdecoco7950]

@@ICEColdNate no need to be a dick man everyone starts somewhere

[@Exploration-h6y]

So so awesome I was sweating half way taking breaks we can do it

[@prasadpandit9796]

Hi Team, lots of love and a small gift from India. I have been doing this workout for more than 3 years now and I have enjoyed many benefits. It was also a part of my Covid recovery journey.

[@rymnda]

Personally, I've been scrubbing KZbin for the best HIIT routine and this is by far the best in terms of how he layed out the intervals. Daniel still motivates me even if I hear the same thing everyday. I was 287lbs 6months ago. I was dead the first time I tried this. Now, I am 185lbs and I am killing this workout 4-5 days of the week. I am now adding speed to the intervals to keep it challenging. If you find this hard but not killing you,keep going. The results are worth the challenge. Then, doing this every time you can, it becomes the reward.

[@serious7179]

OMG! You lost 100 lbs in 6 months!??? That is AMAZING! You are definitely my inspiration.

[@k-p1425]

You lost weight David Goggings style 😂

[@marissacoleman4947]

As someone who has lost 100lbs (took me a year), that is NOT a healthy rate of losing weight...

[@Yahshuaismyeverything]

@@marissacoleman4947 I mean being overweight is healthy I’d rather lol lose weight unhealthy than be hella fat lolll

[@Yahshuaismyeverything]

Mannnnn that’s a lot of weight bro I wana do this!!!

[@jeicauzon8717]

Doing this workout 3-5 times a week! I’m down to 165lbs from 264. Keep going!

[@codiewilliamson5764]

How long have you been doing it!?

[@serious7179]

Excellent!!!

[@serious7179]

@@Eli-nj6mf I think you would either have to starve yourself or be really heavy to lose that amount of weight in 2 months... 240 isn't big enough to lose that amount of mass, unless you do an all liquid diet which is not healthy

[@sweetashoney8163]

Wow that is awesome very encouraging. .day one for me . I did 20 min. Of it. Feeling pretty good. I am 80kg. My goal is 58kg.

[@jarie10]

@@sweetashoney8163 same here my target is 60kg currentweightis 80kg

[@lindaelizabeth620]

I have watched a lot of HIIT videos on KZbin but they all don't make me want to try them. Am stuck on body project and been working out with their videos since May 2019. I started at 115kg and now down to 108.9kg. It has not been easy but listening to Daniel makes me push hard every day.

[@ayanak1111]

You just did this workout

[@shwetarawat5774]

This is the first comment i am posting on youtube, majorly because this one video changed my life. I have lost 4kgs in 1 month by doing this hiit workout twice a day. Kudos to body project!!

[@Skyee_AK]

The best part about this workout is the exercises don't get repeated, so it does not become boring. Most HIITs on KZbin have like 3-4 exercises and they keep repeating them for like 30 minutes, WTF

[@kee-eye8513]

Yes!!

[@qusaimoiz1324]

I totally agree with u

[@krystlehall5125]

Check out Heather Robertson if you haven't already... she's good too!!! She has No Repeat workouts if you're into those...

[@kazzandhrah]

agree!

[@AH-hz5xc]

Check out tae Bo by Billy

[@adpmom922]

I lost so far 45 lbs doing these workouts, changing my diet and portion control!! I've tried many work outs and I get really bored really fast but not with this team!! They have changed my life forever!!!

[@omail0007]

كمكدكك4ض

[@BodyProjectchallenge]

Great job Jessica. Amazing to hear!

[@33ARAR]

in how much time you lost 45lbs ?!!

[@zippymo672]

How long did it take to lose 45lbs?

[@adpmom922]

Im now down 60lbs. I started first week of April. Since then I work out to Body Project videos 5-6 times a week, changed my diet, watch my calorie in take (major portion control) and drink one protein shake to replace one meal a day. This has worked for me but Ive stuck to my plan and have been determined these last 5 months!! Never been happier and Ive tried so many things before!!

[@iLikeYourChoux]

I always come back to this workout to give myself a heat check. A cpl years back this workout took me from 208 to 175 in a matter of 3 months (had to diet accordingly of course). Now I use this workout to make sure that I'm still fit. Sometimes it's more difficult than others but I'm grateful to have a workout I can do anywhere that can be done in less than 30 min. I appreciate u all at body projects....🙏🏾

[@markneillmusic9082]

Disclaimer: as has been pointed out by a few people more educated than I some of the information I have written here is not fully correct and I advise you all to do your own research as well. In one of the later comments Olavelg has left some very good corrections and helpful links in relation to exercise and fat loss. As iv said before I’m a 17 year old Irish teenager who’s enthusiastic about the gym and fitness and am by no means an expert my comments were not made to deliberately misinform and were to try help others with info I thought was correct. Hey guys just some tips for those wanting to get in shape but not knowing a whole lot about how burning fat and biology works. 1: this doesn’t burn fat it burns calories. If you are in a calorie deficit you will lose weight. So if you do this workout but eat more you aren’t going to lose weight. 2: you can’t lose fat in certain parts of your body unfortunately so burning belly fat only to get abs isn’t going to happen. 3: you don’t need to do cardio everyday. If you want to build good cardiovascular fitness and burn some calories this is a great workout. But the best way to look lean and lose fat is to build muscle. This will increase your metabolism making it far easier to lose weight and will make you look far better when you do lose that fat. So many people do cardio everyday and starve themselves thinking’s that’s how you get ripped but that’s the opposite of what you want to do. I recommend regular strength training 2-3 teams a week especially for older people to avoid osteoporosis and many other common ailments affecting people as they age. 4: THIS IS THE MOST IMPORTANT POINT. Building up fitness and strength is a gradual process. Doing this workout once isn’t going to make a difference. It requires proper diet and dedication to continue exercising slowly increasing the weight intensity load reps on whatever it is your doing to progressively get stronger and fitter. It is not easy and its not going to happen in a week. It takes dedication but the results are more than worth it. Best of luck to everyone thanks for reading! Please like this so people can see it

[@lostmatter7951]

thank you so much for bringing this up!!love💜💜

[@nicosantana8057]

Very true. But this is all we can do until quarantine is over and gyms open again. Then we can work on weight lifting. Right now this is all we can do to slim down

[@keno4770]

This is great, but I would just like to note that there are ways you can do cardio and build muscle correspondingly (When I used to do 7+ mile runs 3x a week, I was also building muscle in my legs). And if you do a mixture of both cardio and strength, you’ll get thinner and muscular. So no, cardio can help you build strength.

[@TheSergillop]

Are you saying the girl on the right has worked on building muscle to look thin?

[@markneillmusic9082]

Nico Santana if you want I could recommend a home chest and core workout that doesn’t require any equipment. They are what I used before I had a gym membership and they helped me build some great strength in more core, chest and triceps

[@ouitamata]

Half an hour watching TV, shopping, having a meal or a conversation seems like nothing compared to these 30 minutes right here! It seemed like an eternity but was worth every minute.

[@brandongreen4554]

Good job holding the bed down 🤙

[@audreywillabus8775]

You know right 30 mins runs out fast when u doing other things but the workout I'm just praying for it to finish

[@Yahshuaismyeverything]

Foreal

[@crazycatlady8000]

I did this today (jan 28, 2024) and it took me roughly an hour to complete. The exercises were fun and hard at the same time. It made me sweat like crazywithin the first 15 mins itself and my heart was racing. Felt the burn on my whole body. However I found the burpees difficult. So I took my time own time to complete the burpees , nice and slow. If anyone got demotivated because they cant do the workout perfectly , just remember that the idea is to keep the body moving throughout the session , it is not necessary to do it with perfection. With time , you will eventually move with perfection. Be proud to make it till the end. That's what matters🎉

[@sireeshajayaram8799]

Did u got the results???

[@DavidLopez-ct9gc]

I really recommend this workout, is anyone else doing it on this quarantine?

[@CS-js5fy]

David Lopez I AM!

[@gurubowser]

yeahhh!!

[@DavidLopez-ct9gc]

Great! Keep doing it 😊

[@dimplesailor4124]

Yeah m doing it

[@elizabethsantos48]

Me!!

[@Grenlake]

Started on Wednesday, 1st July. My journey from 83 Kg (starting) to 61 (aiming). 1 hour of HIT, 5 miles walk, updating my day Journal here. Day 1: Completed all sets, sweated at beginning then at end. Day 2 : Despite sensation in my stomach (pain) and burn in the back while doing exercise i completed the sets. Day 3-11: ✅ no problem, completed the sets. Day 12: Break Day 13: I had problem today with my other workout especially after yesterday break. I can feel my body has transform. Day 14: I have cramp my leg during jumping jack, though 100% more intensity then yesterday and 50% more than Day 11. Day 15: ✅ Day 16: Weighted 72KG, it's quite frustrating, only deficient of 1 kg per week. Day 17-18-19: ✅ Day 20-27: I had bike injury in Day 20, i am forced to take break. Weighted 71 KG in Day 27 Day 28: Did light exercise today, i have changed mine routine 1 hours of HIT and 5 Miles walk. Day 29: ✅ (July 29, 2020) . . Day 50: 65 KG ( I am debt to you Body Project) Update 21, Oct, 2020: I am 61KG ❤️

[@maramr92]

And now you lost how many kgs? And have you been deiting or no

[@Grenlake]

Maram Hakami Maram Hakami I have already lost 9 kg in a50 days , yes with clean diet

[@continentalmummy]

@@maramr92 22kg

[@SK-vr2qg]

You did this same exercise every single day?

[@rosey12ish]

Congrats 👏

[@Grenlake]

I today feel like crying 😢, tears of happiness. Thank you body project I today lost 17kg of my total weight (11 kg in span of 61 days). I am lifelong debts to you. 🙏 UPDATE: No one cares 😑 Update 21, Oct, 2020: I am 61KG ❤️

[@nehirteksu7942]

u lost 15kg in 50 days ???? which workout have u done please tell meeee😩😩

[@Grenlake]

@@nehirteksu7942 this and another hit excerise along with 10k walking

[@nehirteksu7942]

Joniortourist omg thank u hope ur doing well!!

[@mawiteiichhangte1288]

I care great job

[@msleratotshikalange4575]

What were you eating

[@tiddlymonkey0299]

I felt like a soldier who won the war ......after this intense workout ........VICTORIOUS!!!!!!!

[@zychea1]

same!

[@mummylilbit6995]

Ikr

[@AH-hz5xc]

Good to see you endorsing it as I'm planning to do this today

[@meaganelizabeth420]

Omg same I started crying when he said you did it lol a year ago would of never finished 😭

[@atheniasleonas]

Three years ago I was depressed and hated the way I looked. I was around 68kgs and 156cm. Then I found this workout and it literally changed my life. I did it everyday for 2 months and lost 13kgs. This is the only workout I can do everyday without getting bored, others are quite repetitive. It feels hard at first but once you start to do everyday you feel amazing. After this workout I started to do weight training and changed my diet too and went down to 49kgs in 5 months. However after corona virus, I got depressed again and gained 12 kgs. Not being able to fit in my clothes makes me feel awful. So I promised myself and started to do this workout once again after 3 years. I hope I will lose all the weight easily :)

[@fuchsia1066]

Keep going! I suggest you should try keto diet and fasting i promise you it is the besting i wish i know sooner

[@Uchiha650]

how many times a day did you do this workout?

[@Yahshuaismyeverything]

This is very dangerous to do everyday it's too much on the heart cus it's hiit but congrats on the weightloss

[@reginaroberts6734]

I’ve been doing your exercises for over a year, since the pandemic shut down the gyms. I’m glad I found your videos. It’s been a blessing to have an instructor that pushes and motivates us to do better. Thank you for sharing your positive vibes with us.

[@miles2057]

I've been doing this HIIT workout for over 4 years. I think I've played this 800 to 900 times. Possibly more.

[@saidboufi]

Greaat!! What about your transformation of your body ?

[@egzonahmeti5095]

Tell us your results please?

[@kingsleum]

You did it everyday?

[@HuzeyfeTVizle]

the fact that he was doing it for 4 years: he stopped a lot gained weight, then tried again for 4 years with no real results. (just an assumption)

[@miles2057]

@@HuzeyfeTVizle Actually, not true.I do it for the cardio and general fitness aspect. It's great for when I can't be bothered going out to workout. Do it at home and I'm all done within half an hour.

[@mawiteiichhangte1288]

Been doing this workout for a month. Before -Height - 5'9 Weight - 69 After one month - 67 Goal - 64 Going strong. Update : am now 64 kgs and i feel a lot better about myself. No i didnt grow taller but i look slightly more taller than i did before.

[@ankurbsraaht]

Keep it up👍👍

[@sharikavenugopal1702]

How frequently did you do it ???

[@mawiteiichhangte1288]

@@sharikavenugopal1702 every alternate day. You can do it 👍

[@venmawi2890]

Mawite i la workout reng em?

[@girliek8030]

you were skinny to begin with :`

[@junaidadonis1538]

Hi guys this is my first comment i joined this workout i think since late 2020 i was 87kg now im 60 thanks guys im happy and alive

[@allinone-kg3ly]

I started this workout 15 days ago, 4 times a week and I have lost more than 1kg and my belly fat reduced by 4cm .Of course you have to control your diet. So guys if you are looking to reduced wt follow this workout And thanks bodyproject for this video

[@adenise676]

I really think I can do it it’s hard to stick to it. The thing with me is I don’t eat a whole lot but when I do it’s not really healthy(I only eat healthy snacks like yogurt ect) and I don’t work out at all very inactive. I think if I start this workout I will be down to at least 150 by august 30. I’m at 177 now whatcha think?

[@adenise676]

My entire goal is to make it down to 140.

[@allinone-kg3ly]

U dont have to go completely on diet for 24x7 . U can eat like normal once or twice a week otherwise ur body will adapt to the new one. And u can do this .take a extra break if u need

[@Anwar.AJ.]

I’m doing this work out for 3 weeks daily .. i lost 3 kg, I love this workout I do it to lose weight and it’s Help me a lot to relieve stress with this new life in quarantine, also I usually don’t sweat .. But this workout makes me sweat a LOT, which makes me feel that I am making a real effort. In the first week I was training and I could barely breathe and now after 3 weeks I’m doing it and fasting, "I am a Muslim, and now we are in Ramadan" my fitness is high and I can do it without the need for water or taking breaks in between and NO difficulty breathing. You just have faith in yourself.. others can do it .. I can do it.. why you can’t?!

[@betosantos2012]

Are you doing that every day?

[@snehalchikkodi7528]

Wow that's very inspiring..good luck

[@nooralp]

بتلعب كل يوم ؟ وهل تنصحني بفيدوهات اخرى

[@Anwar.AJ.]

Beto Santos yes every day

[@Anwar.AJ.]

noor aldabeet نِعم يومياً اتمرن هذا التمرين، ما اقدر انصحك بشي لاني ما اعرف ايش تحتاجين .. اذا انتي مبتدئه و هدفك خسارة الوزن فالبدايه ابدئي بالكارديو زي هذا التمرين وبنفس القناه فيه تمارين للمبتدئين .. الخطوه الثانيه لمًا يبدا الوزن يخف ويكون عندك بطاقه بدنيه اعلى اضيفي تمارين لشد اليدين ،الافخاذ، .. اهم شي لاتسوين تمارين عضل وانتي الى الان ما نحفني لان بيكون حجمك اضخم لان العضل راح يكون تحت كتل الشحوم..

[@afreenhaq1508]

The best HIIT workout on KZbin. Doable and Sustainable. Lost 3 kgs with cardio hiit and strength training in one month. The scale hasn't moved drastically i know but i can see the improvement in my body. Not ashamed to take mirror selfies now. Tried other channels but i keep coming back here. Thankyou Body Project!!

[@antiaceituna]

Hey bud, how are you doing today, after 1 year?

[@julienbakerfrancis9143]

This is my third week and I have moved pass your low intensity workout and graduated here. I am yet to go beyond 20 minutes but I am getting there week by week. I pledge to post again after six months when I have reached my target weight of 150 pounds. I am currently at 175 pounds and I am coming from 186. This program is beyond incredible. Thank you!!

[@vicentlubega5342]

How far have you reached now after 1 year I have just started today

[@demontamerbf18]

These workouts are the best ever, the trainers look so natural while working out, they get agitated, sweat, lose their breath, make you feel it's possible, and also the workouts are not that hard and not that easy, thanks for making this available guys

[@HuzeyfeTVizle]

not that hard? come on! :D

[@THETIBCOUPLE]

Hello I have been doing this workout plus some abs workout together since one month with strict diet and literally I lost 8 kg ... who so ever is doing this workout , do this atleast 5times a week and m sure u will be in shape . M now 65 and before I was 73kg ... thanks to BODY PROJECT AND LOTS OF LOVE FROM FRANCE

[@diffy9036]

I just read an article says to not do cardio hiit for more than 2 times a week 😂😅

[@diffy9036]

Congratulations on the body weight loss 💪🏼💪🏼💪🏼

[@THETIBCOUPLE]

@@diffy9036 to get in shape u have to do ,

[@nhieljohnpaler9224]

Thank you, Body Project for giving me an another chance to prove and change myself. From 78 kg to 68 kg. for 4 months Diet/Portion Control, Sel-Discipline and 30 minutes of this workout.

[@lemanramazanova6417]

I’m starting to do this from today. I will update you guys after 6 days. Start weight:62.6 Goal weight:58 Height:1.73 Update: im 61.8 now

[@rosey12ish]

Good luuuuuuuuuck! i'm cheering for u! make sure to add the updates dates!

[@simonlucky86]

Update please!

[@continentalmummy]

Update Us pls

[@_kristy.xx_]

I always clap for myself at the end of each workout. I am always proud and amazed at the things my body can do

[@Cleanwhitebeige95]

I cried when it was done because i never thought I would be able to pass after the burpees 😢but I did it !! Start from the beginner videos and then this ! For anyone struggling ❤️❤️💪🏻thank you guysss

[@Drivyaz77]

You must be very unfit and out of shape if your considering this to be even remotely difficult, it’s not high intensity more low to moderate pace

[@kayeradcliffe703]

@@Drivyaz77 what a negative message, a reflection of the type of person you are really. Just saying.

[@LollyLab]

@@Drivyaz77 Wow man.

[@Yahshuaismyeverything]

@@Drivyaz77 ummmmm I’m pretty sure almost everyone is unfit on here tryna get fit u mor0n 😂🤦🏽‍♀️🤦🏽‍♀️it’s a workout video what fit person does this anyway?? Lol it’s a weightloss video what do u expect ur so unintelligent 💀without ur miserable self ur definitely ain’t cute if u gotta hate on her

[@HH-gv8mx]

Can you suggest any other HIIT KZbin videos that make you feel like you’re taking a class where they push you and motivate you through each interval? @@Drivyaz77

[@Yolaa_30]

I’ve been doing body project workouts everyday for about 2 weeks now since quarantine , today I decided to do this advanced one and after the first interval I thought “oh crap I won’t be able to do this “, but I did and I’m glad I did! I feel great! Haven’t weighed myself but I feel better !! So glad I found these videos !

[@theoneandonlyqueen6557]

I've been working out for 6 weeks so far also changing my lifestyle by eating healthy. I started this workout last week and the second week my body is aching. From all the workouts I've been doing this one has been helping me lose weight fast. I barley realized this is a hiit workout which makes sense. Love this guy he's very motivating now I'm working out to all his videos.

[@curlyheaddude]

Hi guys !! I started this video on July 8 and my wight was 69.2 kg And todays it’s August 8 and my wight is 65 kg♥️♥️ This video is really helpful

[@thandekamabindisa1111]

Thanks Nou, were you following any diet restriction or you were just eating normally?

[@curlyheaddude]

Thandeka Mabindisa You’re welcome!! I was following a diet that I did for myself, I eat around 1200-14000 calories per day , also i changed the bread from white bread to brown bread and I added vegetable to all my meals and i also drink around 5.6L of water per day if i was hungry between meals I eat fruit but not too much

[@curlyheaddude]

Thandeka Mabindisa and i also walk for 1 hour per day before I workout

[@wick6208]

thats nothing u lost 4 kg

[@wick6208]

@@curlyheaddude changing bread does nothing thats such a bad diet

[@divyarawat2254]

Started it from yesterday and really it's an freaking workout......my whole body has became river flowing sweat all over.....searched many workouts but this one is best......will do it until I lost all my 20 kg .......thanku all of you...🙏namaste to to u all as we Indian do it as a sign of respect.....🙏🙏

[@O45287]

Join me in celebration. I started this workout 50 days ago and have never missed. 4.5 kgs gone. now it's part of my daily routine. thanks to Daniel and Body Project Family

[@ladisswash-haroom5029]

I already lost 11 kg in one month... ofcourse that include strict diet.. atleast 2 cups of warm water and lemon every morning...i also do lifting 3 days a week...drink alot of green tea too

[@aliyausman8659]

R u doing some dieting with this

[@paoloceccotti]

Funny how 60 seconds can last for an eternity while 30 seconds fly by in an heartbeat...

[@gilbertvallian559]

3 good breaths, that's all you get in 30 seconds lol

[@hannal7313]

So true

[@nayandatta1466]

Same😅

[@burnigene1279]

🤣 agreed!!

[@thegreenempireevents8873]

😂😂😂😂

[@bloodylunes]

I did it all without stopping. You can do it too. The satisfaction when it's all done and hearing the coach congratulating you on doing it makes you feel good later. Do it.

[@bloodylunes]

Day 2 : done.

[@sirimapornboonying2364]

Who hate a repeat exercise, here is the right place. I am very grateful that you don’t make each interval repeatedly. It is definitely not boring at all!

[@tonickataylor3980]

These are the best work outs 4 weeks in with you guys I'm down 10 pounds

[@Kim-gi5ue]

Which work outs do you do Tonicka do you vary them?

[@tonickataylor3980]

Yes one day I do low impact 30 min next day 45 min cardio boxing abs then next day I do the hiit one and I just stay switching between those. I'm down 15 pounds

[@Kim-gi5ue]

Wow thats fantastic! Thank you for letting me know I am going to give it a go!

[@paolasolorio2361]

Awesome! How often are you doing the workouts? And are you only doing just their videos and you’re done for the day?

[@fatimakhorsheed7552]

Tonicka Taylor ayyyyyyyyy

[@huy4512]

I was like 105 kg when I first attempt this workout on youtube, can barely got passed the 4th exercise (I could do the intermediate one with a 5-min break though). And then I decided to join the membership on the website and select the fit program (intermediate one with 6 week). Then after sticking to 6 exercises a week, on the fourth week I encounter this interval cardio again. I just did it with 90% or more intensity without any break and I lost about 5kg now eating normally. There wasnt a comment section on the website so I just want to come here and say thank you to you guys, especially Daniel. Couldn’t get through it without your encouragement and your 60-sec cheeky rounds. I will continue this until I complete the Graduate plan.

[@danggdaang9181]

wow really, Did you do 6 different exercises in 1 week?

[@user-ut4nh1rx2f]

I did it all !!!!!! I will do this everyday for 1 week and i will update u guys !! Like to remind me. Update : 1 -ive lost 8 kg ( 17lbs) so far !! 2- Ive lost 12 kg!!!

[@andellewilliams8731]

Well...how did it go???

[@ShushaSofia]

I am switching to another workout after the first try with this one. How did it go? Should I switch?

[@brandanmurray193]

Lol good update 😂

[@solarheart1094]

Update ?😭

[@PrashantMall1997]

Where's the update? xD

[@BodyProjectchallenge]

LIVE WORKOUT this Sunday - come and join us at facebook.com/bodyprojectsocial Daniel

[@medhasethi589]

vow. This is so cool. Will be there for sure. Thanks for the effort. God bless you and your team :)

[@athenabeatriz1517]

Body Project thank you daniel i love this workout. 👏👍

[@beinghuman956]

Body Project How many calories gonna be burn through this?

[@jimboyacer7267]

Thanks for the Video clip! Apologies for chiming in, I would love your opinion. Have you ever tried - Dinanlinson Crazy Tactic Approach (google it)? It is an awesome one off guide for discovering how to use short burst interval training to get that beach body minus the hard work. Ive heard some decent things about it and my cooworker after a lifetime of fighting got cool success with it.

[@sidrazafar4892]

Thank you to team body project u guys are god's gift...I was 85 kg at birth of my child and after 7 months of my c section I am 55kg thanks to these workouts...started at my 4rth month with 30 min bignners workout and did that for one month after that I switched to this one and did this for 3 months and now alhamdulilah I am back to me pre pregnancy weight....just did portion control because I breastfeed also and I used to do this in morning and one hour of walk at night it was tough in start but got used to it after one week...did this for 5 days a week so thankful for this as I have 2 kids under 3 can't go out for hours in gym lots of prayers and wishes from Pakistan

[@Sakshi-dn3xc]

Hey, can you tell me your diet? As in what you usually ate everyday? Also did you do any kind of Intermittent fasting. What was your eating window? What was the last time of your dinner? Also, how many times a week did you have cheat/ special meals? I know these are multiple questions but I am also on a weight loss journey and I have 4 months at hand to lose weight

[@saidaabdulkadir4845]

after two weeks I finely did the whole workout without pauses I am so prount of me I did it everyday in front of thursday and I lost 1.5kg!!!!!!

[@pranavtewari8459]

Let me share my experience!!! I am 6'3 and nearly 120kilos. Following this from last 4 weeks 4-5 days a week One thing which I like the most about this video is my body sweat from top to bottom which I have never witnessed even in gym with my body but my tighs, face,hand,chest everything bleed sweat. You will feel energetic with no or very less body pain. Have not weighted myself yet but my cloths are getting loose. I did not take any dietary precautions still eat 2 times a day with a regular indian meal of rice,curd,chapati,veggies n dal

[@thegreenempireevents8873]

Here for the whole week..... Let's do it........ Day one done✔️ .... Day 2 done...✅✔️ ... Day 3 done✅✅✔️ .... Day 4 done✅✅✅✔️

[@thegreenempireevents8873]

Day 5 done✅✅✅✅✔️

[@thegreenempireevents8873]

Another day here 💪💪💪

[@thegreenempireevents8873]

Another day here 💪💪💪💪

[@magnolia1930]

Update?

[@brunojams8691]

he died

[@henryrukoro7321]

Daniel is an amazing trainer, the way he motivates the viewers. I started with fat burning for beginners and Intermediate before I moved to Advance fat burning. I intend to do this everyday. This workout is a great choice for my cardio. It's fun compare to just doing interval running. Thanks Daniel and the team.

[@Legend-sd7gr]

Same here

[@noonamc4773]

I love this workout. I especially love that the timer runs along the screen - sometimes I think I can't carry on but I see there is only so long left and I carry on.

[@laurennowlin1048]

used to do this during lockdown and ended up losing 7 stone! rediscovered it last week and the first time i did it again my body was sore for the whole week. just done it again today and it’s getting easier! was 19st at the beginning of covid and i’m 11st today, and a lot of that is thanks to this one workout!

[@jessicaajuchi628]

I recommend doing each exercise for 30 seconds the first time, and then slowly add more seconds as you progress

[@Pamela_Marie]

I have trouble doing many HIIT workouts due to knee problems. This one I could get through with some modifications (no burpees or deep squats). Combining this with walking workouts and my knee therapy program (I have runners knee). Also have a job where I'm on my feet 100% of the time up to around 30 hours. Hopefully, this will help me continue to drop weight...5 pounds down in 3 weeks. Thank you for a great workout!

[@dereenaomanakuttan5133]

This is AWESOME.. Those who try it and fail do a set for a whole minute, DON'T WORRY.. I experienced the same on my initial days, but I just made it a point to complete the whole thing, at my pace. And today, just after a week or so of daily practice, I am able to pull through every one of them, completely. And the confidence it gives me is intense.. BELIEVE.. IT'S POSSIBLE. This here.. this is lit🔥

[@narjesbessghaier3239]

i was attending aerobic classes and i could barely lose 500 g in a week .This week I lost 1,3 kg doing this workout(y) . Big thx !

[@aileenwanananda3663]

Woww great. May I know, how many times did you do this workout in a week??

[@bigpopakap]

This is definitely my favorite HIIT workout on KZbin. This is a standard in my rotation, and I've probably averaged doing this 1/week for 2-3 years now. I'm happy to see so many others saying the same thing, and getting amazing results! I love this workout. Great job, Body Project team!

[@fatimamortaza5059]

يي طبعاً ميفوت أسبوع أذا منلعب ويا نتالين والكساندرا هم الي يخلصونه من توتر اليوم بأكمله😔🤍🤍🤍🤍🤍

[@GhAt-f7d]

I managed to do half of the session, but this only because i did a different 20-minute workout before this one. Next time i will try to finish the whole session. It's excellent and Daniel's way of talking is very encouraging

[@dorademcsak5522]

I lost 27kg in 8 months. There's a lot of work ahead of me, but I'm getting better. Thank you guys!!

[@cleopatre213]

congrat did you this everyday ? do you make a diet please answer

[@dorademcsak5522]

Yes, I eat healthy. I usually train six times a week with bodyproject’s videos. Every day I change the type of training. I love them.:) Oh, and already lost -31kg altogether.

[@rawanalsubhi7316]

Dóra Demcsák only this video ?

[@diamondkivi4721]

How are you now?

[@thabanincube2184]

Update

[@Nadia60113]

This is my favorite cardio...i'm doing this workout everyday.....I loose 6kg in 2 months... I'm very happy now...tq bodyproject...👍😊

[@fahmirachand2816]

Wow that's so cool Is it helpful for losing lower body fats too?

[@Yahshuaismyeverything]

Pls don’t do everyday it’s bad on ur heart 😢it’s too intense on the heart

[@foodziegoodzie]

I had pcod 2 years back.. I just did this exercise everyday for 2 months and ate fiber rich dinner.. and I lost 3 kgs in 2months and got my periods.. and today after 2 years .. my periods are delayed hence got back to this workout. It’s just been my first day and I’m experiencing cramps already. This workout never fails. It’s so great. Thank you.

[@baibhavjain950]

this guy is an amazing trainer, the way he motivates the viewers.....this workout video is the best i ve come across...keep up the good work body project

[@DannyReel]

T-25

[@pamelabrooks2513]

Wild Smashin

[@chimearose9410]

insanity is lit too :)

[@QueenKiki878]

me too

[@ashmitadivakar7241]

yeah ikr :)

[@mohamedshkeban6456]

Guys, thank you so much, i'm grateful to you Daniel ... you've changed my life after a longstanding harmful sedentary lifestyle.... you are the best.

[@triangulush]

Hi everybody! Here's talking 30years old woman and I weighted almost 100kg. That's like something about 220lb. I have lost little bit weight but I've noticed really big changes in my body! I walked pass the mirror and was like "Oh,! what AN ASS! WHO'S THAT GIRL?!" 😂 My legs are tight like there's muscle in my thighs. It feels so freaking funny when I'm going to sit down and hold my hand at my thighs I can't feel fat just hard muscle. Before I made jokes about my legs and how fat they are. I was joking everything including my weight and fat because I wanted to get over that with joking but that didn't work no way. So I started to do work out and watch Team Body Project's vids! I've done work out for 2-3 months and can do this advanced level already. I'm so proud of myself!!! THANK YOU TEAM BODY PROJECT and I want to thank my friend Helena who gave me a prep talk about how important is to do training. And Elina who has been my a big supporter.I love them to death💜 AND I want to be thankful to myself. I've done pretty hard work. I eat better nowadays and try to concentrate to get enough protein. I eat lots of salad, with a chicken or tunafish. I love salmon too. I had anorexia nervosa ten years ago and I weighted only 36kg. It's so little weight that I'm really surprised that I'm still alive. And then years gone by and I gained weight a lot. At 2020 I weighted the biggest number ever: 120kg! When I had anorexia, I run like 10km's roads and wanted to be thinner and thinner! Now I want too get thinner BUT I've noticed big difference in training comparing to those anorexia times. Then I wanted to be just thin and didn't think nothing else. Now I ENJOY WORK OUT!! That's a huge difference and this is the time first time as an adult when I really enjoy to do work out and wait for the next time I will do it. It's by the way very hard to see your body image when you have weighted everything between 36-120kg's! So Team Body Project thank you all and keep on sending your amazing vids! I'm a huge fan of yours. And Daniel, you're SO FREAKING HOT! 🔥 I'm sending peace and love to all who are making effort to their bodies!! It's so amazing so just keep on doing it! Greetings from Finland 🇫🇮, love you all xxx Jenni 💜

[@Fitness4longevity]

💪🏽

[@devonkun2731]

I lost 3 inch of my waist after 2 weeks doing this workout.You guys are amazing.

[@sandeepinuganti8791]

really?

[@TienNguyen-uy2xx]

That's awesome! how many times per week you do this workout?

[@katrinem4351]

Devon Kun did you only do this workout in a day for those 2 weeks?

[@annarossa9446]

I've been doing this workout for 3 weeks, 3-4 times a week, and I did see some changes. I will keep updating the result every week. I do this workout and another 20 mins bodyweight workout. I have no strict diet, I just don't eat junk food and drink sugary drinks, select healthier food choices, but sometimes I have no other than bread and sweet things, so I just eat it, but just don't eat unhealthy stuff too much. If you have any questions about how I do stuff, just ask :) Week 1 (starting point): - weight: 58kg - waist: 75.5 cm - hip: 90 cm - belly button: 80 Note: I follow strictly to my diet plan and I feel great and healthier. I also do active recovery (stretching n stuff) Week 2: - weight: 59kg - waist: 73.5 cm - hip: 90 cm - belly button: 84 cm Note: I follow strictly to my diet plan but I often feel like my belly is growling. Still do active recovery on non workout day. Week 3: - Weight: 57kg - waist: 71 - hip: 87.5 - belly button: 84 Note: my belly still have the growling feeling, so I eat more food. Stop active recovery Week 4: - 58kg -71.5 - 90.5 - 87 Note: I saw that my measurement decrease, so I ate snacks n junk food a lot this week, n I think it resulted the increase in measurement :( Week 5: -57 kg - 70.5 -86.4 -84.5 Note: I follow strictly to my diet plan, n doing stretching for recovery again. I’m starting to avoid sitting right after eating, I just stand n watch tv or on my phone instead of sitting. I won’t update anymore because I feel like my measurement doesn’t change much during 6 weeks, but I will continue to follow this vid, and I will let you know how long it takes me to my goal measurement. Thank u if you interested in my progress!

[@akiraasmr3002]

Lmk the progress im interested

[@Yahshuaismyeverything]

Yea when I eat junk food it makes me gain fast I just eat fruit oatmeal veggies chicken and rice

[@bnjunie]

Started this workout last year, January to April, did it for 5 days a week and lost 10 kgs and my body got more toned. I highly recommend this HIIT. You can do it!

[@sauravverma]

I was sitting watching entire video in my living room & got 20 lbs reduced..what a video man !

[@ashmitadivakar7241]

what ? lol thats not possible unless its sarcasm !

[@kayc1261]

Lmbo!!!

[@nodont141]

Hahaha

[@zakithiganyaza9168]

😂

[@TheMissMcKenzie1990]

Join in our suffering 😅😅

[@noor-vj4mc]

I can’t believe I did it 😭😭 one week ago I started with low impact and today want to try this I feel progress when I completed it 💪🏻

[@fatimamortaza5059]

احبكممممم كلش هواي خلصت سنه٢٠٢٢واني ما فات اسبوع ما لعبت وياكم خاصاً هذا المقطع شكراً الكم لأن خليتوني أمن ع صحتي وياكم🤍🥹

[@sofiasanpedro8995]

Daniel makes excuse to check on the others so that he can rest 🤣

[@mayrah930]

Lol

[@jedieskinwalker9139]

haha

[@etuarneja735]

Correct😂😂

[@rymnda]

intervals are so intense he won't be able to talk

[@hajeratabassum1782]

No actually he has to explain in between and he is instructing how to do

[@LoveMuse222]

Doing it in 2022, this is still one of my favorite cardio workout from TBP ❤

[@meaganelizabeth420]

It's 2023 now lol this is still my go to cardio workout

[@venda1008]

Me too

[@wareef_1988]

Me too❤

[@saravanakumarvelmurugan3554]

easily the best workout routine for cardio. just did this and i was cursing that guy who kept saying "push, push, push...." at the end of 30 mins u feel like a lifetime achievement. planning to do this entire month and shall share my results here. thanks Body project team. clap clap

[@ScarletttHOW]

My favorite thing about this workout is that you put the harder ones (in my opinions) in the beginning of the workout. Makes it easier to do the whole thing when I come back to work out again!

[@Fitness4longevity]

💪🏽

[@debby-lcas6219]

I started this workout to loose weight after three days I started to feel fit and I stopped and gained weight again but I decided to start it again..I’ll keep updating the results Day 1: i had a lot of weight and this was very very hard I almost cried in the middle of it but I finished. Day 2: woke up late but still did it this time it wasn’t as tough as yesterday wanted to give up but i shut down that voice in my head and I finished..stay here I’ll update. Day 3: today it was a little tough at the beginning but i pulled myself and it got interesting and i’m so proud i did finish everything..i’m doing this with a diet a lot of fruits and milk no junks no fast food..i’ll keep updating

[@hellensingoey2269]

Today is March 13rh 2022. I'm watching this for the first time in Kenya, Eldoret. I've worked out with them and I'm encouraged! I'm gonna keep working out with them daily. Thank you so much and God bless

[@quynhnhupham3822]

9/2: 18'45 I did sweat a lot! 9/6: I came back with a brand new fitness endurance! I can complete the workout more easily! 7/7: first time ever I've finished this workout without pausing! 19/07: I could only finish half :(

[@SenNguyen-bh8rh]

..

[@shreyashteya6389]

Did you lose your fat

[@quynhnhupham3822]

@@shreyashteya6389 yeah definitely. After 2 weeks, I lost nearly 2kg without paying attention on my diet. However, I think i ate fewer calories than usual cause I drank more water, which helps me cope with my cravings (about 200-300 cal).

[@paigeleyba5487]

The Body Project has saved me! I can't express enough how much I've utilized your videos.... Countless times! Keep posting content and I will follow. I don't usually get motivated through videos to work out but The Body Project has changed that for me.

[@aldrixsarangay7014]

Super effective from 77kg to 72kg in 2 week. Everyday hustle. Ive seen new vids on this channel but im sticking to this one

[@Norawarsame]

Wow amazing! Can you share what was your diet along with workouts?

[@aldrixsarangay7014]

@@Norawarsame 2 meals aday usually, cal defocot. mostly fish and veggies

[@IshitaDan]

Quarantine ain’t got nothing on me. SW 77.5kg. Will keep updating Day 1 - beginner cardio + this Day 2 - intermediate cardio + this Day 3 - felt lazy so break Day 4 - tabata workout + this Day 5 - cardio + tabata (CW 77.2kg)✅ Day 6 - 40 minutes cardio Day 7 - BP tabata + 600 calorie cardio Day 8 - rest day (CW 76.8kg) ✅ Day 9 - 600 calorie cardio Day 10,11 - bad cheat day 😩 Struggling to get back on track

[@yaninashevchuk4928]

hey I'm here and I'll keep reading your updates! Nice job!

[@IshitaDan]

Yanina Shevchuk thank you 🥰

[@hongruss9]

Ishita Dan, a bad cheat day is just that. It doesn't have to be what defines you, but a mere bump in the road, what journey have you taken that did not have some sort of "crease" in it.

[@IshitaDan]

hongruss9 thank you for your kind words :)

[@zarlashtstanikzai955]

Keep up the awesome work, girl. Don't worry about the cheat day, happens. We're all here resisting our cravings I guess hahah, huge struggle. Good luck!

[@OneShot-fu2zb]

I used this workout 3 years ago and I lost 10kg in 1 month then now ı took it back (because of quarantine) and ı am here again. (I recommend this workout.)

[@rawanalsubhi7316]

This is impossible.

[@vetresu8154]

I've been doing this workout for months. Whenever I increase my weight 1 or 2 kilograms, just 3x a week of this exercise and I'm back on my current weight of 47 kgs.

[@bsenghani]

I found body project about 6 years ago and though I may go away and do other workouts, I ALWAYS find myself coming back here because this is by far the best HIIT for me, it gets my heart rate up when no other combos can. Please, please, pretty please do more of these advanced/intermediate cardio combos, HIIT videos!!!

[@MrVikingsandra]

This is seriously SO good! I'm stuck at home like the rest of the world and these high intensity workouts are EVERYTHING to me! They change my mood completely. A huge THANK YOU for keeping us in shape and mentally sane 😅💕

[@rashmishenoy8604]

I started doing this from May. I was 60kgs and now I have reduced to 54kgs. I love the way Daniel and Alex motivate in each and every video. I haven't really been very strict with my diet too but these exercise have helped me lose weight. Recommended for everyone out there. Go for it. You won't regret :D

[@agneswaeo5578]

For how many weeks did you do it?

[@rashmishenoy8604]

@@agneswaeo5578 5-6 months. But majorly lost 5 kgs in the starting 3 months. And since this is holiday season im not able to really control my diet

[@lord23_80]

Isnt 60 kilo a good margin already??

[@Steadfast_Steady_Strong]

I love that this workout stays interesting and isn’t repetitive. I’ve been doing it off and on (I mix this with Body Project’s other workouts) for a few months, and it’s been great to see and feel the progress I’ve made! I love all their workouts! I’m going to start to add ankle weights and hand weight gloves to add some challenge to this one now that my body is being conditioned better. Thanks for these vids!

[@beahpagal2155]

He cheers me up when i feel to give up and just sleep with a relaxing music.

[@Biophile118]

I did this exercise years back and got result. Again I have come to same shape I was years before Weight-70.4 kg Target-60kg

[@Fitness4longevity]

💪🏽

[@mostupdate8802]

I lost 20lbs from 195lb to 175lb and now my abs are really toned. I am ready to head to a beach this summer :) !!!

[@aliciarae8509]

Mostupdate proud of you!!

[@linabts9167]

Have fun😘😘

[@mer-4568]

So I’ve self quarantined due to the corona virus, it’s 23rd March 2020, I wanna see how this workout affects my body, I intend to do this everyday and update ya’ll.. I’m also doing ab workouts and 500 crunches a day. Day 1: It was really tough, I sweat a lot and actually had to stop at 17:00 for a 3 min break but I kept pushing and managed to complete the whole workout yay, I feel really good but tired at the same time. Day2: okay so I came back and today was easier, I feel like I have more stamina, I feel less tired today as well, body was aching a lot from yesterday’s workout but not so much now, remember to drink lots of water. I’m 17 btww ^.^. Update: I fell sick, not from covid but stomach issues , really didn’t feel like working out and I was focusing on my recovery I’ve started all over again and I’ve been doing it for 3 days now every time I’m able to increase my intensity and it become less tough everyday, it needs a lot of determination and willpower but it’s worth it , in only 3 days my legs are getting so toned, he wasn’t kidding about this workout getting you in shape fast so keep doing it , we’re all in this together

[@luciepham596]

Mer - Keep going !!

[@giovanniandrew892]

I’ve been doing these for quite some times already. With low carb and high protein diet together with this workout, believe me you’ll lose weight faster than a normal person who does other workout.

[@allgunsblazed9106]

500 crunches? not for weightloss right?

[@mer-4568]

snoozel Asmr nope for abs and some other exercises too

[@mer-4568]

Giovanni Andrew that’s greatt

[@marionpatricio6010]

Nice to work-out with this again. I used to work-out with this when gyms were closed due to pandemic. Nice to see this with millions of views. I lost 20 kg from this workout alone during pandemic, down to my healthy weight. You can do it. Cheers!

[@medozie]

Can't say enough about this and your other workouts. They are part of my weekly routine and helped me loose 30lbs. Thanks Body Project you still rock.

[@moraymasanchez4799]

How many pounds in how many months?

[@Officialtashell]

MORAYMA SANCHEZ she’s my cousin it’s 3 months

[@Uchiha650]

@@Officialtashellso 10 pounds in each month

[@justsimplyjordy1268]

I can't believe how good this workout is! Certainly will be doing this more often - I was shaking afterward.

[@ashveerramsunder4656]

The BEST workout video out there. According to the Apple Watch, it burns 315 calories in 25 minutes! (Stats for 74kg, 173cm guy with moderate fitness). Love it! PS the calorie count wasn’t timed for the cool-down portion.

[@itsfaithwangechiw6970]

Day 1: I can't believe I stuck through to this whole exercise .am so proud of myself. Day2: complete.I really didn't have much yesterday but I think that's because I skipped rope for 20 minutes

[@iekikanikole]

BRUTAL workout. I've been working out for a few months now so I thought I wasn't a beginner anymore but I was wrong. Found out 30 to 45 seconds is the max I can do for HIIT... I did finish this but it was hard and I took too many breaks.

[@Yahshuaismyeverything]

Lol we all a beginner with this workout 🤣🤣🤣

[@sushmitakhole5198]

It might have felt great for many ppl as I can witness it from the comments, but I honestly didn't even feel like taking a break for gasping air, it actually didn't feel intense at all. Maybe bcoz when u do yoga, your strength increases a lot, so it feels great when u find that workouts perceived as tough by others feel normal or ok to u. I am not blowing my own trumpet here, but just suggesting to whoever reading this comment, to start inculcating yoga in their workout regime. At least two days u can dedicate to yoga, rest days u can practice any other form of workout like HIIT, cardio or anything u want!!. Stay healthy, stay strong!!!

[@DeniseTimmons]

I have lost 8 lbs doing these exercises! I only keep getting better and better! Thanks for the upload! I LOVE this video and all the other ones as well :)

[@crystalfreeman6754]

+Denise Chavez SO AWESOME!!!

[@islkarasay129]

+Denise Chavez Wuwwww!! How often have you done it ? I really wonder about it :)

[@ashmitadivakar7241]

congrats !! keep going !:)

[@ShawniAzside]

Denise Chavez how long did it take to lose 8 lbs

[@LUVHUGSNKISSES64]

I love all your workouts, but this workout here was just the intensity I could handle and enjoy, even with a weak injured knee. I went at my place and did what I could handle. I'll be doing this one daily, I'm so glad I found this video

[@nusratjahankhan4954]

I Did it !! At the age of 16 😊 you guys can do it ... Never ever give up !!

[@mrsbanky10]

Loved this, I’m 77 and it was a great workout. ❤

[@maprang467182]

6 months always follow your video! Now my body changed!! Thank you guys good job❤️