Beginner Fat Burning Workout to Lose Weight in 4 weeks (Home Exercises)

Download My Fitness App & Get 25% Off All FIO Premium Plans: www.fiolife.co...
SUBSCRIBE: bit.ly/SUBJoann... | Follow my IG: / joannasohofficial
If you are a beginner, you would like to start losing weight but do not know which workout routine / plan / video to follow, DO THIS WORKOUT for the next 4-6 weeks!
This is a total body fat burning workout designed for beginner like you to start losing weight quick and effective. No equipments are needed, just you and your enthusiasm!
Do this workout 3 times weekly, together with cardio (swimming, jogging, walking, cycling, walking up the stairs etc), 3 times weekly for 30-45mins for best result.
Estimate Cals burn is between 350 - 450 Cals (4 sets). The heavier you are, the more you burn.
Remember that your food intake is 80% to your success so start cleaning up your diet and start seeing your weight dropping. You can go to my website www.joannasoh.com to get the Full Meal Plan and Workout Plan to guide you through. =)
Please LIKE and SHARE this video.
SUBSCRIBE to my channel for new fitness and nutritional video:
/ joannasohofficial
Stay connected with me via:
/ joannasohofficial
/ joannasohofficial
/ joanna_soh
Subscribe to my website for daily inspiration, printable workouts & recipes:
www.joannasoh.com
Lots of Love xx
Music: Free KZbin Music

[@БогданБорисенко-щ6р]

*Changed my life. I will never eat the same ever again. "Unless you physically trip and your face lands in a box **weightlose.fitness** of donuts, there is no such thing as a 'slip'." Get that mind set and you'll win again and again.*

[@joannabells7162]

I lose 3kg in 4days doing this 2set & 30min aerobic. I eat twice and drink a lot of water. My goal is to lose 15 kg. Wish me luck guys!

[@thenurieta1999]

Good luck!

[@isabellamunoz6284]

Are you on a diet too?

[@thenurieta1999]

+Isabella Munoz are you asking me? ☺

[@TheMissCareless]

firda mydwita did u do this Everyday?

[@prachiprasad8397]

firda mydwita wish u luck...keep going..☺

[@geriannebasden6625]

This is the first Soh workout I ever did. I’ve done it off and on for years. It’s been so hard to get through. Now it’s 2020 and we’re in the midst of the pandemic. I’ve done this workout 2-3 times a week for the past month and I’ve lost weight and gained muscle. Oh, and I’m 65 years old!😏 It’s never too late to get in shape. Johanna, I’m your devoted (senior) fan!

[@namrathasridhar3160]

Age is just a number dear😇 it's really great that you gained muscle 💪 Keep going 🤩🥳

[@Noah1242]

im 13 and you just inspired me

[@jyothisuresh1794]

Is it okay if i do it everyday

[@kristagrym]

Wow you are truly amazing, never too late to take care of ourselves, you go 👏🏻👏🏻👏🏻

[@サンプラワ様]

For anyone who wants the summary: 1. Jumping Jacks 2. Push Ups 3. Mountain Climbers 4. Alt. Lunges 5. High Knees 6. Triceps Dips 7. Burpees 8. Squats 9. Plank 10. Spiderman Crunches 40 secs each with 20 secs rest and 1min rest before every circuit

[@faraanj]

Reyelene McBride thanks I was searching for this

[@debajitchakraborty9878]

Reyelene McBride difxhdu

[@debajitchakraborty9878]

anj f xudydysrarxhcjh

[@geethab7335]

are these strength training exercises with own body weight?please tell me...

[@aakashmall8571]

Reyelene McBride thank you

[@hannahjoseph8160]

After doing this routine for 2 weeks I've lost 2 inchs on my belly and 1 inch on my waist (don't know about my weight, I don't have any scales) I could only manage 2 rounds for the first week and 3 rounds on the 2nd week yet still saw results... imagine how much more I could have lost if I did all 4 sets!! 😱 DONT GIVE UP!! 🙌🏾💫

[@Kendra567]

Hannah Joseph how did you eat?

[@gurikhaira4600]

Hannah Joseph L

[@karlaherrerag2008]

Hannah Joseph did you do a diet

[@arcticmonke7661]

I do 6 sets each day without rest and I can see the results

[@lucassmith2328]

*I lost over 5 pounds in the past week because of this great method here: **FatGone.xyz*

[@Kayla-hz5mm]

Im 270 pounds at 14 and thx to this workout i have lost 3 pounds in one week!!!

[@Kayla-hz5mm]

But i only do 1-2 sets and walk 30 min to an hour around my neighborhood depending on what i have time for

[@mia-xw9kh]

How are you doing now? I'm currently 260 and I'm 13, I'm trying to find something that works for me. How did this work for you?

[@rosieaguilar3280]

Respectable People im 17 and started at 267.2 I've been eating clean and cardio for 30 min and 15 min squats jumping jacks high knees etc and have lost 2.8 pounds in 5 days

[@Kendra567]

What did you eat throughout the week?

[@infoplanet1015]

+Kendra K xxxx

[@MsReginald]

Finally someone who doesn't want to sell a stupid book but wants to help people

[@sangeetanayak1277]

yeahhh!!

[@OOMrElite]

100% true

[@lilibagum2265]

Thats why she is my favorite 😍

[@luisagaviria5325]

totally agree and does not need a video for 1 hour to ask for a CC

[@hildynove3655]

Yaas

[@nehak2740]

U can really speak well while during workout n I can barely breath, well done joanna

[@kiyakassa1726]

Joanna my angel thank you so much. I have started my weight loss journey three months ago with your videos. I was 151 lbs right now am 127 and am counting my goal is 115. thank you so much !!!

[@makkahandmadinamemories7503]

Kidy Kassa plz tell me which vedio have I followed?

[@oliviajames942]

Wow congrats!

[@whitelady3902]

I think its best channel.I checked so many channels about exersises.This is the best.She explain and shows very well and clear.

[@mustafa_wajeah5682]

alright this is my experience with it people :- at first before 4 months i was 125 kgs i saw this video and i tried ... didnt like it at first tbh because of how hard it was then i went to the gym and lost some weight .... i was 113 kgs but then with the corona pandemic our country did a quarantine which means no more gyms and i started to gain weight and at some point i weighed 120 kgs ....... i had nothing left but to try this for a whole month and let me tell u people this workout works WAY better than gyms !!! ( of course u gotta stay determined with your diet ) i lost 10 kgs in a month i am now 110 kgs ( tip :- at first i was 137 before a year ) and im doing this workout for the next months till i come under 100 !!! and other than losing weight u will become much stronger at first i couldnt even do a one proper pushup now i do over 40 pushups !!! i recommend this to everyone out there and thank you very much joanna this workout helped WAY too much !! hope u get much more successful as u r now !

[@mustafa_wajeah5682]

@Lolo Molteni thank you very much, appreciate it ! i will keep going till the end !

[@kyokun4376]

can i ask are doing this every day or what?

[@Erica_ahhh]

Good job!!!

[@joelmoraj9420]

This particular *2WeightLossFast. Com* diet program was such an simple way for me to reduce 10 pounds in the short a couple weeks I`ve been following it. It is best to visit the site to find out more!?

[@mubashrasajid4093]

@@kyokun4376 kyo kun🤣

[@roxanaandreea7117]

I know it seems really tough at first but as soon as you start and keep progressing there is no way you would not be able to complete all those 4 sets. I'm in my third week now and I can see that I can pace my breathing easily and complete 2 circuits in a row without stopping for extra breaks. Keep at it! Good Luck

[@GreenDoorInternational]

workout starts at 2:28. thanks for posting!

[@ainabdghani1125]

the mountains climb really make me sick...thanks...now after all the training I lost 10 kg in 2 month

[@CoffeeLaLover]

how many times did you do this?

[@andra6253]

yeah, how many times you did it?

[@hendashraf833]

great job

[@gayaghosalkar9218]

i cant want till month

[@Visha4444]

Did you really lose THAT much 😳

[@サンプラワ様]

I know many of you complain that it’s not beginner. I don’t think so either: when I first tried it I don’t think I even went past the lunges. So here’s how I lost weight: A. Just find an exercise u love. For me it’s jump rope (u can burn 125 cals in 10 mins ONLY) and dancing. That’s all I did to lose five kilos in a week. B. Find ways to move ur bod. Take the stairs. Walk more. Maybe make ur backbag a lil heavier. I know it’s no brainier, but even fidgeting helps a lot. C. Now, step a little up. You are now gettising used to movement so try learning a couple of exercises the ones mentioned or take help from net. And FREESTYLE. I do like 20/25 crunches, side leg raises, bicycle crunches, mountain climbers, plank till I feel tired enough to sleep. It’s all impromptu and that actually makes it fun. And voila u can now try YT workouts or challenges or whatever!

[@eeshanade8245]

サンプラワ様 thank uuuu

[@ruestsummers]

wow.. I really am a beginner. I was exhausted half way through the jumping jacks.

[@jdfj1041]

***** I'm 14 years old, and I'm a boy, and I still follow your workouts. (sorry for bad grammar) I don't know if I should be embarassed :P

[@Vitreeol]

GamingWithBen not at all. good on you

[@caseaddict6249]

2 years ago i tried this workout and honestly, i lost so much weight after doing it for about 2 months , THANK YOU

[@mooseminddayan4650]

Lost over 60 kg doing this workout. At first I could get through 5 minutes. It was so hard and painful. In the early stages I didn't feel like doing it and would slack. I dont how it happened but after 13 months I could 10 sets in a row with very little breaks in between (I reduced the warmup to 2 minutes). This time I actually couldn't skip a day(it just felt wrong). I developed a craving - I had to do it. Now my BMI is in the normal range and I'm satisfied with my efforts and most importantly I'm grateful to you. You are a godsend. Thank you so much :)

[@joshanjon4414]

before I quit. .. but again I start and today I finished my 1 week ... and I feel very good and active. ...before i dont like to do exercise but now i enjoy exercise ....and I see the difference in my body ....thank you so much ,,,I like all your videos ....keep it up ....😊😊😊

[@94swenseul32]

I have many problems 1. I am always hungry 2. I am lazy 3. food is life 4. I am shy of exercising at home 5. I muscles are weak

[@94swenseul32]

My*

[@bhavanidas649]

Me too

[@theastheteasian4861]

My fellow Army

[@carpediem-nz2gx]

I was also shy and I am 60 kgs 😑 To do kpop cardio I warned my family members to enter the room for 30 min and that works!!

[@loptseldr]

these things will go away if you follow the video, as she said be committed. excuses that if you really want results you can easily put away, besides food can still be life but make sure it food that's good for you. there are so many healthy meals that taste great out there believe me i have whole recipe books of them.

[@lucerosanki7920]

I'm trying this rn and i'm already tired after 5 minutes of warm ups

[@bal42020]

I did 30 minute jogging before I even started the work out :(

[@bridgetorta8653]

HeyImLucy if this isn’t me

[@carlygaeth314]

For real

[@ellamediodia]

ugh same

[@Johnston1968]

The hardest part, like anything we do in life, is self-discipline, which we can only teach ourselves....

[@goshrink2978]

1:52 Warm-up information 2:21 Workout begins 2:30 Jumping Jacks 3:30 Push-ups 4:30 Mountain Climber 5:30 Alternate Lunges 6:30 High Knees 7:30 Tricep Dips 8:30 Burpees 9:29 Squats 10:30 Plank 11:29 Spiderman Plank I'm taking this up as a challenge. Let's see where August takes me. Thanks, Joanna, for this!

[@alyssajones4368]

👍🏼

[@SimplePrairieLiving]

I almost wanted to cry when she said do three more circuits of this. Tho I'm sticking to it to become more fit! Thx Joanna

[@Brittney123ish]

starting from square one again. lost it for about a year. thought I was still in decent shape but couldn't finnish the second round but I'm determined to see this whole month through! lol here we go again. thanks Joannah!

[@jaybrousseau3388]

Okay guys if you’re like me and haven’t worked out in like a year, and basically don’t have any activity throughout the day, this is not a good place to start. Try a 20 minute all standing cardio workout.

[@sheelasancy9735]

Warm.up exercises :- Jogging on spot Cardio :- #1. Jumping Jacks #2. Push ups #3. Mountain climber #4. Alternate lunges #5. High knees #6. Triceps dips #7. Burpees #8. Squats #9. Plank #10. Spider-Man plank

[@srinuvinjamuru8294]

Hi jonnah madam , I am from India., I followed the above said routine for 45 days and reduced 4 kg of weight , to quit from obese need to reduce 30 more kg..., Not only this video ,watched some of your diet tip videos and videos which explain with tech to reduce weight and in practical way too. In the youtubers you're the one who really helps people in practical and permanent way to reduce weight " you are a unique treasure to this age" Thanks madam,🙏.

[@anjalimenon-thecrowningglo3971]

It works ...l was 60 kg 2months ago n I lost 4kg (without much strict meal plan)... now my target is 53 kg 😍

[@lpscutiepie8608]

I did the entire thing! I really feel pumped, and I'm ready to do more after a short break. Thank you! PS. THIS WORKS, IT DOES! If you do it everyday for 1-2 weeks, you'll see results :)

[@vinamramadan]

i'm using this workout to fit into a dress for my birthday and i have 3 months to do that. current weight: 150lbs goal weight: 125lbs

[@rahilaa.s5544]

You can do it ! keep it up ! 😊

[@6impossibletasksbeforebrea626]

What arr you now?

[@idanwer1897]

i started this workout in February 2016 im still following this workout i have losen alot of weight like 55 kgs from 76 kgs.. now i want to change the workout pls help me with this ... thanx joanna u r a life saver ♡♡♡

[@idanwer1897]

i want the advance workout pls joanna

[@nasir2076]

How much time did it take to lose weight ? Like you lose 21kgs in how much time ?

[@meghanaturegiftgod5683]

U only do.this workout.nd how much month u take for lose more weight.plz share all exercise

[@mrs.parveenyazdani7059]

This is my first day doing this. I'm only 12 and I am sweating so so so so damn much like it's raining on me. Inshallah I will loose weight. Just be patient, concentrated and will to work and you'll see the result☺ Thank you Joanna sis. You motivate me so much

[@m-3116]

I'm going to try this workout. Currently at 74 kg, hoping to get to 70 in two weeks with this workout. I'll keep you guys updated.

[@laraibkhan6710]

yeay now im able to do 4 sets, 2 in the morning and 2 in the evening. blessings for you girl :)

[@Rizwan_rj]

Laraib Khan stamina girl

[@oliveq02939]

She said it has to do alternate days any problem if we do daily

[@tgm.nabam101]

@@oliveq02939 your muscles need time to recover so daily would be a no no

[@evatahsin4346]

4 sets in one day! Can my muscles recover!?

[@tgm.nabam101]

@@evatahsin4346 yep, a days rest should be enough

[@livpires9195]

I've been looking for a beginners workout for so long and this one has helped more than any other workout. The other beginners workout were too hard and this one is just right. Love it! I am sweating bullets right now. Thank you so much!

[@sapnamathur282]

the way she delivers the whole workout is just amazing and exciting at the very same time.

[@RS-xv5qi]

Omg, I love love love you Joanna, so much!!! You are the first person I have come across who does not waste time with a huge speech beforehand and just gets straight to the point in showing us women (or men) exactly what exercises to do and how long for and what to eat. God bless you. You are an amazing woman! xox I shall follow this to a T! Love from England! xox

[@MrDawggy313]

***** is it wrong if i do it everyday? surely it will speed up the weight loss process right?

[@masla515]

***** OK in my

[@kathleengrullon4848]

My older brother found this awesome dieting product that helped himself way over 20 pounds in 7 weeks. Truly its not easy but this really helped him legitly. Click the hash tag, learn from the video, drop ugly pounds . #GarcinaTrialBottle

[@RameshYadav-op8ox]

Little Angelx Oh hai:) Anyone thought about the Fat Blaze Factor (google it)? Ive hear some fantastic stuff about it and my buddy burned alot of unwanted fats:)

[@lorrettahutchins4566]

Weight Loss Green Store Tea product is absolutely AMAZING and it really works!! I lost 9 pounds the first week!!! I feel wonderful, I feel energized, and my appetite decreased! i I just can't believe it really does what it say's! It cleans out your system. Weight Loss Green Store Tea product gived me the best solution .

[@BirdsofParis]

Alright guys, day one ☝️ I’m going to do this every other day for a month straight and go work, where I walk for around 5 hours, on the alternate days. I’ll let you guys know how it goes.

[@BirdsofParis]

I'm a mesomorph so I gain muscle just as easily as I lose weight, so my overall weight hasn't changed but my body looks different already :) I actually have those side cuts on my stomach for the first time in my life 😂😂

[@luv_kofee]

My goal is to lose 50lbs! I am doing intermittent fasting rn. I started doing it in January because I weigh 75kg and I'm only 13. Then now I'm shocked that I weigh 68kg! Now I got tired of Intermittent fasting so I will do this. Thank you! This Is very helpful

[@salinahassan1910]

Hi. Love your video. Am proud to see a malaysian gal doing such great workout videos like this. Its been 3 days since i restarted to working out again. Sweating like crazy. I have a tendency to quit after 1-2 months of following the same routine.

[@rafmangubat8180]

Trу this Greеaaаat product twitter.com/b86023f13ba439eed/status/742668391975096320. Hаve bееeеn аblе gааaаin 10 lbs in thrее moonth!!! Beginnеr Fat Burning Wоrkout to Lose Wеight in 4 wееks Homeе Еxеrcisеs

[@staryspiral3]

I just started my weight loss journey (again) and was able to do 2 sets before work, along with my new healthy way of eating. Your workouts always kick my butt. Thank you for being so wonderful and encouraging. I'm looking forward to seeing what happens in 4 weeks! You're the best

[@sunandakharat5815]

It works so well! I used to do these while watching my favourite soap operas, eating healthy and sincerely doing complete four circuits. Works like a charm.

[@MickeyD.Luffy28]

Hi Joanna! I have just completed this 4 week exercise and have lost 4 kg! I love your videos but I just wanted to know if you could recommend a video of yours that I could move onto next :)

[@MickeyD.Luffy28]

Thanks love!:)

[@RainVine]

WOW!

[@pooja21century]

Micaela Rule did u followed any diet as well?

[@MickeyD.Luffy28]

I don't diet, I just eat healthy :) I've cut sugar out and I drink a lot of water

[@FocusMrbjarke]

Here is the list if anyone need it10 minuts warmup running in placeJumping jackets 40 seconds Rest 20 secondsPush ups 40 seconds Rest 20 seconds Mountain climber 40 seconds Rest 20 seconds Alternate lunges 40 secondsRest 20 seconds High knees 40 seconds Rest 20 seconds Tricep dips 40 secondsRest 20 seconds Burpess 40 secondsRest 20 secondsSquarts 40 seconds Rest 20 secondsPlank 40 seaconds20 seconds restSpiderman planket 40 seconds1 minut rest and repeat the entire circuit Complet 4 circuit a day

[@btsimagines5749]

Alot of people call me fat thats why I chose to change I am 13 rn I am bullied almost everyday but I have started this workout and I will hopefully see a change

[@rahilaa.s5544]

Kill them with success bury them with a smile!!!!! Keep going I believe you! 💕💖💕💖

[@Methodz_MZ]

I did ithis the first day i just started and i could see myself losing weight guys try this this workout is amazing im positive ill lose weight i sweated a ton btw

[@QuirkyCurlyKenny]

i started my weightloss journey with this video , I actually did this being 5'5 and weighing 255 pounds . There's no excuse 🙂

[@tommyakbar3088]

You go girl

[@klonzzul]

Your video presentation are different from 7 years ago and present. Nice to see how it evolving and improving.

[@gvmmy_bear]

Doing this by day: 1. Not much change Weight: 97.3 lbs Weight before: 97.6 Stomach: No change yet 2: Weight: Weight before: 96.7

[@marijac.111]

keep updating! good luck :DD

[@SanketPatole]

Any updates?

[@g37013]

May god bless you... Thank you... I have been doing it for about 14days... And it is very useful... Quite tiring at first... But now, wow... Simple n efficient

[@bZZZkbori6bZZZkbori6]

Ayn Noorul 🙏😀

[@destan226]

Day 17. Finally was able to do entire 4 sets. Feeling proud of myself😌

[@rozmine7727]

this actually works!! i got my results in 3 days ! this is amazing!

[@iloveislam7382]

How much uh lost in 3 days?

[@selenakudjick5114]

This workout is the best! Although its very hard. Im still ganna keep up. I'm not going to quit.😀

[@50In04]

This workout i uswd to before my marraige and now i have ine baby 2 years old i have had 2 abdominal operations now i m gonna start again plzz guys wish me luck❤

[@Fatima-oq4sn]

For the first time i am actually dripping with sweat after just one set! Cant wait to see results (inshallah)

[@sarahw.6334]

I have been struggling with weight issues for my entire life. I am considerably young, and way over weight. I mean, I love to eat, but I don't feel like a eat a lot. I am pretty active, although I hate doing sports. Can someone please help me? 110 pounds is WAAAAYYY to much to have at my age. I feel out of place, cause all my friends are like 70 pounds. They are super athletic, and very pretty. I, on the other hand, am a chubby, pimple covered couch potato.😂 I rarely have enough time to actually do a workout like this. With school, homework, and my other after school activities, it's nearly impossible. It's not just that I want to fit a "beauty standard" it's that I want to live a long and healthy life. 😐

[@Miss_Twilight]

Sarah W. I recommend you to read "Eat to Live" by Dr. Joel Furhman, is awesome, you will lose weight fast, and without starving yourself.

[@Ruffles729]

Sarah W. How tall are you? 110 is nothing!

[@joyitadarling5815]

Sarah W. girl you better be like 4'6 or something. because thats not heavy. be healthy - comsume more whole foods, excercise about 30 min 3-5 times a week and you should be fine.

[@jagrutipatil5795]

Current weight-67.50 kg Target - 55 kg Height - 5.3' I m going to start this workout from today and I will post the status of weight after every two days 😊 wish me luck

[@lekshmi2184]

gud luck update

[@joshanjon4414]

I lost kg in 1 week ....sorry for my English Big thanks to you joanna sister...😊😊😊

[@yoobinnie3058]

No shade or nothin but you say to do it 4 times for a beginners workout.. I'm a beginner and really out of shape I could only do it once..

[@yukunerk]

I modified some from her beginner low impact work, which is awesome. I still find this one really tough. Maybe I'll just do 2 of these and 2 of the low impact

[@jessicac8090]

Everyone is different if it's your first time it hurts for a couple of days I couldn't sleep or sit up properly when I did it for about 4 days witch was last month but now I'm doing just fine and improved a lot doing 100jumping jacks, 40 sit ups and ect each time just cause you couldn't do it once doesn't mean it's impossible for a beginner

[@loptseldr]

as she said if you are struggling 4 times in a row spilt it up to two in morning and two afternoon or jut to two to begin with and then up it once you are stronger. go at your pace.

[@loptseldr]

@Isla Grace its not adviced to exercise each day as you reppetative strain injury, thats what happened to me so that is why its every other day to avoid that.

[@hildynove3655]

4 times a week

[@madihamadi9663]

Such a best workout for beginner, s but I don't know why people dislike the vedio.....if they feel that it is difficult than what is easy to achieve our goals in life ? Strength depends on the accomplishment of our goals..

[@nuraazmi1482]

i just started for the first time workout after years allowing myself become fat. and i took more than 20 seconds rest. damn, all the steps seems so hard for me even though this is for beginner. wishing to get down to 58kg by the end of this year. right now i'm about 76kg.

[@blairdarryl382]

This particular *2WeightLossFast. Com* diet program was such an simple way for me to reduce 10 pounds in the short a couple weeks I`ve been following it. It is best to visit the site to find out more!?

[@amythestlevi3365]

there are two reasons why I'm not ok with jumping...first is obviously the pain and then my chest is just pulling me down with every jump and second is that im afraid I break the house or it will fall down when I attempt to carry all my weight in the air and with all force put it all on the ground.

[@meghashah6082]

I m from India. I did this workout for 4 to 6 month with diet and I lost 10 kg. Magical workout. Thank u dear for your guidance. The most important is To be consistent and dedicated. Love u dear. Reply me pl

[@jyothisuresh1794]

Can I do it everyday?

[@mooseminddayan4650]

@@jyothisuresh1794 yes. I lost over 60kg in 1 year and 6 months. At some point I could do a lot of sets - more than the recommended 4 in one go.

[@danieladiaz1677]

I just started doing this workout today and to be honest I've never sweat so much like today I'm 4'10 and weight 136 my goal is to go back to 110 I just need some motivation 😂

[@zoramsanga76]

I feel fitter already, just watching the video...hehe

[@shamindi]

thnx soo much joanna. i lost 5kg in a month doing this. i had a healthy diet too.

[@DelawareBrooks]

Just finished my third exercise day guys. (with the one day recommended rest period). Man I'm way more out of shape then I expected. Here is my advice. 1. If you have pain in your shins (kind of like bruised feeling or like it's weak) make sure to do splint shin stretches before hand! 2. Have water and mat ready for use. 3. Start with as much as you can do but aim to finish a single set, even if you have to take extra long rest periods between exercises. This is going to be your baseline. 4. Every workout aim to do it faster with less rest time. (You're going to see improvements. 5. Once you start feeling comfortable with one set up it to two and keep going until you hit four sets! 6. If there is an exercise that you can't do like the tricep- dips buy some weights or figure out an exercise you can do to improve that muscle, it will help your improvement a lot! 7. Don't know why this is why down here but FOCUS ON FORM! If you need more down time so you can do the motion right then take it, doing it the easy way isn't going to help you. First day I felt like throwing up at the end and I only could do one set. With about 1 minute between each exercise I wasn't even able to stand after. Second day I managed to do it at the pace it wanted me too. Only 20 seconds of down time between each exercise but it took a heavy it on the amount of reps I could do of each one. Third day I feel stronger. I still managed to do only 20 seconds of down time and I have done the exercises much better and almost feel like i'm ready to go for the second set. Start to do what you can but make sure you push yourself, keeping your heart rate up. Once you start feeling like you have energy you know it's time to try more. Good luck out there guys. I'm not fat, I do physical labour at my work 8 hours a day and this still killed me. This full exercise is not a beginner exercise. It's a beginner one for work out enthusiasts but if you are like me it's going to be tough and you'll need to improve day by day to build yourself for the real work outs.

[@DelawareBrooks]

Going for my Seventh time now. Fourth day I finished two sets. Fifth day I really didn't feel like doing it but I powered through with some better results Sixth day I actually completed some steps without any pause during the 40s still on two sets, might be here for another few days before I go up to three a day but I'm getting there. I have lost some weight already but I think the thing I am most happy about is how much stronger I'm getting from each one of the exercises. Boy am I sore all day though.

[@Ilovesunrise25]

I finished 2 sets and I'm already shaking!! but still feels great thx Joanna ♥♥

[@liminalvoidster]

Starting my workout journey with Joanna today! 5'3, not sure of my weight, but will make a progress video (including pics) at a 12 week mark if i see results! Cmon guys lets do it!!! Will post updates every week or two to let you know if this is genuine :) but judging by everyones comments it sounds amazing! So excited :3

[@mssvphb]

Tried this today. Almost died but all the worth!!!!!!!! Im on my way to 70kgsss!!!

[@douaamebarki2831]

I am starting this workout today every week I will comment on the result. Boy it's killing me but I'm going to continue! Week 1: Man! Today I did my last circuit for the 1st week. It's deadly😂😥. I feel stronger and fitter very small results so far but there are still results! Good ones!

[@dkesszn3472]

You changed your food habit?

[@MrShutterButter]

i have done 2 to 3 sets ( 30 mins) every alternate days + cycling for (atleast) 30 mins on the other days. 6 days a week for past 4 weeks. No weight decrease. I am 81 kgs and keep fluctuating between 79.5kgs and 82.5 kgs. There has been definition in my arms and legs but no waist reduction. Will continue for another 1 month and see

[@mooseminddayan4650]

Come back after 1 and half years. Be patient

[@cookiecrumbler1176]

Thank you so much for all the workouts and tips! This will be my favorite workout to use now! I am only a beginner, and believe that this is a great set to start out with! Thanks! I am looking foward to doing this more!

[@AntiEmoPizza]

This wotkout is a really great allrounder! Thank you Joanna. Though 4 sets might be to much for complete beginners. But it's still possible with bigger breaks, and maybe not 4 sets in the beginning. The most important thing to get the change started is to do SOMETHING. This workout is definetely a good place to find a start. Also yoga is a great gentle way to get used to body exercise. Good luck everybody, we can do this! :)

[@calligraphy_by__adiba]

Finally a good exercise to loose weight...i m doing it from last 10 days...and i m feeling much lighter.. didn't weight myself ..but tell here after 5 days later that how much weight i loose in 15 days with this exercise and healthy dieting..

[@leendaly]

omg i just completed 4 sets for the first time and this was killer! I'm such a noob! hahaha When I do the move to work my arms there is some strain on my wrists. Am I doing it right?

[@feruzaalimjanova6425]

Lol, :D

[@rimjhimbhatnagar1255]

I really wanna loose weight...and I think that this workout plan will surely help me... I wish to have a flat tummy.. I will tell u the results after a week..😊😊 Wish me luck please...really needed

[@elfmoomooicmultifandom4444]

Good luck! You can do it

[@kinzarwa]

I will start it yesterday INSHAALLAH and wil share result😊😊😊

[@jaycetomlinson5668]

True but sad story: My papa (grandpa) was over 320 lbs. he always wanted to lose weight, for my family. One day he got cancer, he didn't tell any of us... I remember some days he would tell me, "if I ever died, don't be sad, baby" I knew he was warning me but I didn't know it would be so soon. In the next month, he started going to the hospital, frequently. I got sad and starting crying, I never wanted to see my papa in any kind of pain. It started getting serious he had to switch the city's hospitals. I tried to visit him every week, but unfortunately that wasn't possible. My days got more depressed. Finally he came back to our city :). Everything started falling back into place. I would visit him whenever I could. Until I finally found out that he only came back to say goodbye to all of us... Forever. The cancer has spread to his brain... When he didn't have cancer he weighed 328 lbs, before he died he weighed 178 lbs.... I love you Lawrence (Bud) James Sanderson.... You'll always be a legend to me.. - your Peaches..

[@can3073]

Be powerful. Why he became cancer? I scared now. I am a fat 130 kg and i need to lose 40 kg.

[@laeumelia]

I shall start today and report every two weeks, thanks for the encouragement!

[@LietRuss]

I'm 5'3 and 136-ish pounds. ive never had a problem with weight until this summer so I want to try to lose 10-15 pounds so hopefully this will help me. i need to write out a schedule for myself so i can commit, otherwise ill just lose interest in week or two

[@fancyyyyy]

I was drowning in my own sweat , thank you very much

[@livcoppola1860]

Ok, I'm gonna try to do it! I really want to look good before the school year starts! Wish this Emo luck!

[@gauravoberoi962]

you already look good baby ...

[@piipe2733]

Bruh ^ Chill

[@tykirkland7738]

This is he first workout thing that I find to actually be beginner friendly . I can only do two but I'll get up to 4. I used to way 155 pounds but after pure dieting I have lost 17 pounds and hit a halt. I hope this will help me get to my goal

[@pocketloli1676]

so im gonna start this for my new 2017 resolution . i plan to lose 20 kg at least by july 2017. ivr been doing zumba and it feels great but on cheat days i think this one might be better i will update on this comment so please support me! my current weight : 85 kg date : 22nd December 2016

[@milie664]

Did u lose weight so far?

[@jayashree131087]

Pocket Loli...hi have u lost ur weight...plz tell me...and hw many times did u do this exercise in a week or a day

[@Rizwan_rj]

Pocket Loli i think shes dead doing it.

[@tomtomeow]

Is it ok to do this every day? and how much will I lose in four weeks? I know it depends on my weight but average. I would really appreciate an answer from anyone who is professional or tried this before.

[@mhgs405]

probably 20-25 pounds in 4 week

[@wwlc-y4w]

+tomtomeow I have my own workout videos for women too on my channel. I would say that you should either do these exercises on alternate days (if you're just starting out) or if you have been exercising rather intensely for some period of time, then going on a (2 day workout, 1 day rest) routine would be good.

[@GabbyT84]

I alternate my work outs because I don't think I could do this every day and it's also what Joanna recommends . You could loose from 4-8 pounds in four weeks and 6-12 in 6weeks normal weight lose is 1-2 pounds a week.

[@AnonYmous-qo5tu]

+tomtomeow I LOVE YOUR PROFILE PICTURE! David Tennant is bae!

[@eunicelydiakarunya.j1758]

I'm 25 n I'm 80 kilos already. I seriously wanna lose 30 kgs....but ppl keep discouraging me...I hope I will b able to lose weight n achieve my goal so I'm gonna try dis....

[@muffinsgirl14]

Hey, i live with my family (4 other people) and i'm always way too embarrassed to exercise in front of them. We don't have a big house, the only opportunity i have to excise is if they're all out. Which is quite rare... I have a tiny room so i barely have room to even stretch in there. What should i do? I'm under 16 so it's not like i can go and join a gym and go every other day. I don't have the time.

[@WIGAHOLIC14]

I am not Joanna but the best advice I can give is stop being embarrassed it is your family. You can go outside and go for walks that is exercise too. You exercise while you do the dishes,exercise by walking up and down the stairs, and sit up and down on the couch. You do not have to do the same exercises she does. I hope this helps hopefully she will answer you but I say not being embarrassed get the rest of your family involved and it can be fun.

[@muffinsgirl14]

Thank you! All of these are very true.

[@kylahoggard8109]

It is so normal to be embarrassed. But if you don't start now you will never get started. Beauty is so much more than the size of your pants, the way you feel, or even what others may say about you. You are a child of God and in Him you never have to be embarrassed. I like Tasha's advice. Rethink activity. I bought a basketball and I am starting to shoot hoops as often as I can. But people can easily see my fat ass running after a ball. But those same people will also one day see me slimming down. :) Either way I only am focused on my health! not what anyone else will think . you can do it!

[@ginabuskirk495]

When it comes to losing weight fast, there are a lot of websites that claim they offer information. While most of it is provided for free, you really get what you pay for nowadays! I was sick of all the games, so I put some money aside and bought The Venus Factor. Boy I am glad I did! I've reached my weight loss goals and the weight is not ever coming back! Sound great for you? Go here to watch the video to find out more. badassbutton.com/40-How-To-Lose-Weight-856

[@julieschlatter621]

Hi There! I am much older, but totally get where you are coming from! However, I have been doing this exercise workout and you will see, if you have enough room to lie down on floor, that is all you need! I travel for a living and can fit this in even in the smallest hotel rooms! :) The room may not be ideal, but your body will be! Better yet, confide in 1 person in the family, perhaps Mom, explain the situation. They may make special times for you to be alone or better yet want to workout with you! You never know, YOU may be the start of your entire family getting HEALTHY! :) Just a thought, and know that no matter what when you believe in yourself, you are Beautiful.

[@TheMr1luigi]

this might sound like a silly question but are these exercises for male as well?

[@emokid1091]

I don't think it really matters, especially if losing weight is your main goal! All of these exercises are pretty unisex!

[@TheMr1luigi]

Joe Davies I've done them couple of times and I really like how they make use of every single part of your body! My friends noticed some weight loss in me after few weeks so, I want to stick with them really bad lol.

[@emokid1091]

Today will be the first day of me starting them so that's encouraging to hear!

[@kalliebolton6787]

***** >>Learn How To Lose Belly Fat 2-4 Inches Within 10 Days! And How To Lose Weight 7-12 Pounds in 7 Days>>--->>newfiitbody.blogspot.com

[@7starwebhome007]

Mr1Luigi Hey guys(: Have you heard about the Fat Blaze Factor (do search on google)? Ive hear a number of unbelievable stuff about it and my buddy burned alot of unwanted fats...

[@loobylou5034]

Just started my healthy living and this routine. I want to lose about a stone. I have no time for extra cardio so I have now done this workout 5 times this week. The first 2 days I was worn out and my muscles ached badly. But after my 5th day I feel good. Hopefully ill see a difference soon ☺

[@booloovlogs1080]

is it bad if I do this five times a week?

[@jasminefirpo2248]

damn y’all I got through one set so hopefully I’ll be able to get through more soon!

[@charu6500]

I'm 165cm tall and weigh 61kg (5'5' and weigh 134 pounds). Lately I've noticed that I'm one of the heaviest students in my year level (which is saying a lot considering my year level has 500+ students). My aim is too use this workout to get fitter and loose at least 5kg (11 pounds). I'm going to start today and adjust the workout to my requirements. If I'm able to stick with this workout, I'll report back to you all at the end of each week however, I make no promises. To everyone else who is trying this workout, I wish you all the best. 💖💖

[@hawajama3756]

So how did it go?

[@ajla2427]

So my muscles are burning so does that mean that it's working?

[@mayalkaisi7194]

Yup

[@ajla2427]

May Alkaisi COOL XD

[@skezz6607]

How did it go?

[@hodmanabdikarim8439]

fitz&simmons yes go for it

[@slynn4413]

I really love this workout and it's helped me to lose 3 kg in one week together with a reasonable diet, but after 10 days of doing 2-3 sets every other day I am still not able to do the full 4 sets... I can feel how my muscles get strengthened and my body tightens up but some of the exercises I just cannot do more than twice. I especially have trouble with the plank position. Does this have to do with my body weight (I am 1.80 cm and weigh around 75 kg), or am I just not trying hard enough?

[@joelmoraj9420]

If, like me, you’ve been wasting your time looking for a diet plan that works, *2WeightLossFast. Com* I have droped 15 pounds in Just one week. This diet is excellent. My mate already dropped 11 lbs too.?

[@engineerdiaries3395]

I weigh 62kg and want to get to 50kg. Would do 4 sets of these with 1000 skipping rope twice in a day would want to loose 2kg by end of the month. Wish me luck i am 23 now and would wanna loose weight🙈 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

[@linasuperdina994]

Joanna just a question, can I do this and still do the morning exercise? Or can I do 3 sets of this and do the morning exercise instead of the 4th set? I tried the morning exercise and it really was uplifting so I'd like to continue with that, but I still want to do this one because it's a bit togher and so, but im afraid I'll damage my body if I do that much... Will I? Im 13 years and not very fit.

[@linasuperdina994]

Or wait was it circuits? Not sets. Sorry, im new to this

[@linasuperdina994]

okay =) , I also run every other day. Your videos have helped me so much, before I found them I even considered starving myself to loose weight, but now when watching you I've realised that that is only going to damage my body and will never help in the long run. And I have lost weight during these week I've done this work out and made the meals from your videos. Thank you

[@joseptaparicio3320]

I'm not that fit either and you just did a huge favor for me thanks for asking

[@unadrubic6208]

+linasuperdina the greatest success that I have had was by following the Triple trim formula (i found it on google) definately the no.1 diet that I have ever tried.

[@trihandayani1694]

+linasuperdina There are 3 components to weight loss - exercise, diet, and motivation. One plan I discovered that successfully combines these is the Triple trim formula (google it if you're interested) definately the most helpful diet i've seen. look at all the before and after pictures and interesting reviews.

[@esha3034]

I think I died after the first circuit

[@Parkjimin-ed3mp]

Kookies and Cream army:)

[@vuyisilewood8853]

Me too

[@arferarfer]

when i was a teenager i followed this video omg ! i can't believe! what a memory! now i am a mother of infant gained weight soooo much ...but no worries i found this video again 😅 I can't belieeeeeeeeeeeeeeeeeeve i am so happy!!!

[@mandyhoward7560]

I LOVE THIS!!! I do 3 sets every single day of the week (except Saturday that a resting day) but I mean I'm normal weight size right but I'm just trying to lose that extra bit more fat so yeah love this women she is so good :)