My Fat Burning GYM Routine (Treadmill Interval Running)
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♥ A lot of you have been wondering what I do in the GYM. Here's my Fat Burning Gym Routine in an hour! READ below for more info.
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♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).
Don't be intimidated by the weight section. Take this workout and practice it in the gym. =)
Here's the workout sequence -
Warm up: 5 - 10 mins
Superset 1: Goblet Squat / In & Out Jumps
4-Minute Incline Interval Running
Superset 2: Bent-Over Row to Deadlift / Push-up & Twist
4-Minute Speed Interval Running
Superset 3: Bicep Curl to Shoulder Press / Bench Dips
4-Minute Incline Interval Running
Superset 4: Half V Tucks / Spiderman Plank
4-Minute Speed Interval Running
*Each Superset: 8 Minutes, 8 Intervals (45secs Workout - 15secs Rest)
*Rest for 1 minute between each transition
Total Time: 1 hour
Estimated Calories Burned: 450 - 550Cals
Best Results: Do this workout 2 to 3 times weekly on alternate days
Perform moderately intense workout on other days.
*You can perform the treadmill cardio training on other machines such as stepper, cross-trainer, row, bicycle etc.
Be sure to SNAP & SHARE pictures of yourself in the gym. Tag me @JoannaSohOfficial #JSohActive. xx
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I’m so glad she goes straight into it and shows examples. Others just talk about their life instead of actually talking about the exercise 
exactly yy.... I have never seen her unnecessarily talking or bragging about herself....shez quite professional in her videos
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OBJ
Right
Right
When the warm up is your daily workout...
Lol
Thats me! Lol..
Mine too😂 anyone seen any results with that? 😁
Lol
Same
wish my local gym was empty like yours x
Shaz meanie haha! same! go very early
same
Yeah same :(
Try to go at night or early in the morning
Shaz meanie haha true 😅
This is a brutal workout. This lady is no joke.
☹️☹️☹️
Just tried it, haven’t sweat as much in months
Honestlyyyy, I can’t do squats like I used to because of a knee injury, and the treadmill running also flares it up. I just try random machines for different body parts until I feel the burn where I’d like and use the elliptical as it’s not so harsh on my knees
@@imaspecialgirllalala leg press in gym is very good alternative to squats :) i broke my ankle back in september (had operation) and i use leg press to gain muscle and strength again, it is similar to squats and is quite easy to get a hang of :D also is good as it has weights
youtube.com/@PB32S472 hlo bhai I a m new KZhead'r give me sport
I am 190 I always been 145 my whole life at one point lower than that I've gained over 50 lbs in the last 4 years and now that I am engaged I am wanting more to be healthy again. kzhead.infoUgkx5VQ5nUzHu6i0O5_u7ipyLnCz0lbsSvr0 I am not fat but I am thick and have muscle. I am very close to how you were but a lil smaller but I am so sick people making comments to me like I'm huge or like you said having shorts that used to be so cute on me and now I can't even find a pair to fit me. I used to love shopping now I don't even want to go to the store and if I do I pick the biggest size don't even try it on and deal with it. I went from size 5 to size idk because I don't even want to know the real number. I hate looking at pics of myself now or me before. thank you for your video it's time to make a change.
I felt this on another level. I’m an in this EXACT same situation. You are so right. It is time to make a change. I hope you have found happiness within yourself. I’m rooting for you.
Joanna I have lost 20 pounds doing this workout three times a week for the past month. Didn't think I would achieve such results,. I'm so thankful for your knowledge and expertise. All your videos are a great help. I'm finally back to my pre-pregnancy weight thanks to you!!!
wtf is wrong with you...straight weirdo!!
Samruddhi i literally went to the gym for a month and half with this routine and lost an entire tyre i had around my belly. My stomach was so disgusting after having my lil girl, now its flat and tight. I lost weight everywhere..my tummy, bum, face. But to see results you have to do it atleast three times a week just like it is in the video. The treadmill part on incline will feel like your dying lol but it works...you just have to push yourself hun xx p.s the bent-over-rows gave me dimples in my lower back.
Hadeyo Ambaro oh wow that sounds good! Just wanna know were you dieting along with working out?
I had a change in lifestyle more then diet, ive started eating more greens, fish and cutting out junk, sugar and processed food. A clean eating diet of sorts but i do afford myself a cheat day lool but no 'diet' per say. Drinking lots of water too.
Hadeyo Ambaro alright! Thnx :)
(0:10) Warm Up: Treadmill 5-10 mins Superset 1: x8 (0:50) Goblet squat 16kg for 45 seconds 15 sec rest (1:20) In and out jumps 45 sec 15 sec rest 1 min rest (1:52) Cardio: 4 mins Treadmill incline 1 min 0% 2 mins 3% 3 mins 6% 4 mins 9% 1 min rest Superset 2: x8 (3:00) Bent over row to deadlift 6-10 kg 45 sec 15 sec rest (3:22) Push up and twist 45 sec 15 sec rest 1 min rest (3:50) Cardio: treadmill 4 mins speed level 1 min - 12 (sprint) 2 min - 9 (rest) 3 min - 12 (sprint) 4 min - 9 (rest) 1 min rest Superset 3: x8 (4:35) Bicep curl to shoulder press 3-5 kg 45 sec 15 sec rest (5:04) Bench dips 45 sec 15 sec rest 1 min rest Cadrio: treadmill 4 mins incline 1 min 0% 2 mins 3% 3 mins 6% 4 mins 9% 1 min rest Superset 4: x8 (6:17) Half V tucks 45 sec 15 sec rest (6:35) Spiderman plank 45 sec 15 sec rest 1 min rest Cardio: treadmill 4 mins speed level 1 min - 12 (sprint) 2 min - 9 (rest) 3 min - 12 (sprint) 4 min - 9 (rest) 1 min rest (7:03) cooldown workout
hai. how do you monitor the timer for this workout ? do you just constantly looking at your watch or do you hv other people to help?
@@k.irsyad bruh i just made the time stamps so when i do the workout i dont have to watch the whole vid looking like an idiot bc idk how to form myself 😂😂 i have done this work out once, and did 2 sets only bc my legs gave up on me and couldnt walk for one week 😭😭 i’ve been sticking to easy workouts for now until I get used to working out again then i will try this routine. But i use my own phone timer and see how many squats I can do in that time of frame but i guess it’s easier if u have like an apple watch u can set timer right away to answer your question 😂
Can someone explain what gradient means? Lol and the percentage. I run on the treadmill all the time. But I only know mph(miles per hour) I don't think a speed of 12 is good for my short legs ( 62 inches)
@@Minnyx3 it’s just the incline. it’s not always in percentage in some treadmills just as whole numbers
@@Minnyx3 gradient means the slope you set for the treadmill. its common for a treadmill in gym to hv this features. about the percentage, its just a means of measure for how much slope you set. it doesn't really matter actually, the point is to hv increment on the slope to increase the feeling of running uphill.
*This is the second Treadmill friend I've owned **bestgym.equipment** t was easy to assemble and easier to fold than my last one. The controls are a lot better as well. I give it 5 stars!*
*I Weighed 310 at my highest and 190 and my lowest (lost 120lbs! within 6 months) I had saggy bingo arms tho they werent even bad, **weightlose.fitness** i just lacked muscle and didnt work out. and could easily be toned by working out, which i have been doing and ive seen great results quick. I do have a lil extra pudge on my stomach and plenty of stretchmarks which have faded. Strength training is the best way to go for faster results, better results, and you'll love going to the gym more than if you were to do cardio alone. Do not worry about sagging skin - deal with it when you get there because you'll be way happier at your goal weight with some extra skin compared to where you begin!*
THIS WORKS. I did this but walked for 5 and ran for 20 mins for the warm up. It’s honestly one of the best workouts I’ve done in a while.
I just got back from the gym after trying out this workout for the first time. Let me tell you, I AM SO SORE ALREADY. Literally everywhere. My arms, legs, stomach area. I definitely could not finish at the end, but I’m excited to see progress as I keep going. I’ll update soon 💁🏻♀️
I really love how you don't just rant but you get right into how to do the workouts. You explain really well too. I think I'm definitely gonna give this a go!
i would just like to say that i have COMPLETED THIS WORKOUT for the first time the other day. i tried it the day before and i was completely discouraged i went way above my limit and couldn’t even get passed the first superset. i’m so happy i got through it completely the second day. i of course had to do some moderation to the plan but i did it so WOOHOO! hopefully i’ll lose some weight with doing this three times a week. will keep you updated
how did it go? c:
Keep us updated!
You go girl! Hope you had good results!
So how did it go?
@@Budsgo I can never tell if these comments are scams or the cops lmao
I only did half of this workout and my legs were on fire for two days!! Solid workout
Am experiencing this now
Me too
Now how much did you people loss???
Are you still on KZhead? What’s the progress?
@@_recognize - I did not keep this up for very long haha maybe like 2-3 months
i love this! 💞💞💞 I love the idea of switching back and forth between interval weight training and the treadmill all-in-one workout you will never get bored! Can't wait to try it
i tried this yesterday at my gym, and i almost died. I couldnt finish set 3 or start set 4 and it's already past an hr for me. But I still lost 3-4lbs that day. Worked out all the junk I ate, so I'm going to keep this up for a few weeks
Winnie Chen
How has it been?
omg that happened to me too
Same here, I’m still sore and wasn’t able to finish it :(
How can someone lose 3-4 pounds a day?!?!?
Hi I just found your channel. I did this workout this morning and oh boy did it kick my arse. Just the motivation I needed today. Keep up the good work.
Thank you for this video. I have done these exercises 14 times and have lost one size. Feeling so inspired to continue this routine.
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@Sabine Clemina How long did it take you to lose one size?
Please Joanna do more of these!! This is my favourite workout EVER!!
I love this kind of workout that combines weight training and cardio! Please do more!!
Your one hour at the gym = My whole week at the gym >
I tried this today and barely made it through half of the routine before I felt faint and nauseous. This made me realise how seriously unfit I am :( My goal is to complete this workout without cheating in a month or so!!
Joanna I absolutely love your workouts. Your focus on technique is so helpful. Started doing this workout a week ago and today I could complete it! Extremely grateful 🙏
I loved this exercise routine. I love how you take the time to show us and also put up the reps & names on the screen also. I forget the majority of the time. Thank you for sharing! 🤗
Great job Joanna ! A very helpful video for me.I tend to do same thing over and over again at the gym .i I will get bored and finally drop of the wagon. Its a pattern i have repeated over and over again in the past few years. I need to learn to plan my WORKOUT before going to the gym.But if you can do more videos like this it will be great.Thanks for the motivation.
I love how this is so real. You can see that this is hard for you too.
Gonna try this workout today wish me luck everybody!!
This is the best gym workout I’ve seen! Thank you for the motivation to give it a go!
The best reliable video ever! Thank you very much! You go girl!
i was getting overwhelmed with all the videos and information online, i think i'm going to just stick to this for a month a few times a week and then add changes. thanks for the videos joanna, you're a gem!
skeletondance how did it go?
Yassss me to im so sick of all this info i just wanna workout already
@@soccercal6043 hellloooooo I didn't know people replied to this, but I love interval training, I used to do a lot of Barrys bootcamp classes which is the same thing but in a class format. It's f**** HARD. but it's part of my lifestyle now;) I've come back to this video after lockdown, I used to only lift weights now I want some cardio back in my life. but for me, to lose weight I just give up pastries and add in some hiit like this
You’re amazing at all your workouts ! And I rlly hope to bring them with me to the gym and find the courage to push myself to the limit when working out !
Omg! This workout popped up in my suggestion box this morning and I just decided to go for it! I'm at the beginning of getting back in shape and when I tell you this workout targeted my whole body! It truly did! I wasn't able to do 8 intervals but I was able to do 4 of everything and it totally kicked my but! I will definitely be adding this into my workout journey!! Hopefully as I go along I can reach the goal of doing all 8 intervals of everything! Thank you so much! This workout is awesome! 👍🏽
I just finished doing this for the first time...you KILLED ME, and I will definitely be doing this again thank you
I like how you mixed it up.... I get bored on the machine cardio being on it so long
Aretha Goodaker YES it gets very boring really quick.
@@klevinsalvador6121 9💐
cardio doest elicit fat loss.. being in a calorie deficit does , you can do all the cardio in the world but if you eat more then you require it doenst matter.. plus cardio is boring and not as effective as weights ...
Nj
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Hi Joanna, i started today and just feel my body light. Really good. Keep updating new routines
Awesome! Thanks for the video. I have been looking for a new routine to include with my treadmill. You rock girl!!!
You are such an inspiration Can you please do more of these videos
Hey, Joanna! I’ve tried this training 2 times, and it’s amazing! The last power set seemed so easy, but it turned out extra hard for me. Love the bicep curl to shoulder press - can do the whole set just them 💕 Thank you for making my gym routine more interesting
Your videos are amazing, they are so well informed and easy to follow!
This completely kills me. An hour well spent. Love it, thanks!!
This is great! I'm excited to try it! I love that you added the summary at the end so that I could just screenshot!
Hello how are you doing, my name is Josh mark i bring you good news
A friend and I just started going to the gym together and I am excited for us to do this routine tonight. Thanks for sharing !
EmmaEccentric did you end up doing this routine and what did you think of it?
I was struggling because I’m a beginner at the gym and I don’t have a trainor and I’m glad to see your video 😍 this is really helpful. Love u 💕😍😍😍
Thank you so much for this workout! Lately I've been really stressed because I couldn't find any motivation to work out, but when I saw your video I really felt I had to try this. It is such a dinamic workout, that the hour and something that I was in the gym really flew by, and even tho I had to do some modifications to the sets, I felt amazing and could do it. So yeah, thank you so much for making me feel motivated again with something that I really love🥰
This is my second day doing these routines.. my legs are sore hahah but you know what they say "no pain no gain!"
I tried these at the gym and I'm surprised it easier than I thought. I didn't complete the final run cause the gym closed but I'm excited to keep following these routine every week. Thank you!!! 💕
Sandra Durán how did it go?💖
I've seen results!!! i lost some belly fat and tights. My arms look more fit. Still have to work my legs cause I've always had big thick legs but i'm very happy with how it has been working with my abs. Besides I don't exercise a lot cause I like to go out after work as well haha so I do this routine like 2 times per week and 1 or max 2 days of only training. :)
wow!!! so proud of you!! please keep updating on your progress! :)
Sandra Durán .Did you gain muscles or your body just became thinner ? Did your thighs become thinner?I have kinda big thighs and want to get thinner thighs
Sandra Durán it doesn't get easier you get better
Yasssss Joanna, I love this routine!!! 🙌🏾🙌🏾🙌🏾🙌🏾
Thanks for sharing! I'm ALWAYS looking for new routines to incorporate into my workout schedule. I will DEFINITELY try it out!
Starting this routine tomorrow, I’m seriously out of shape, I’m 18 and the heaviest I’ve ever been in my life and it only seems I’m getting heavier,the weight I’m working on getting back to is 130-135.so Ill update after a month!!!
MuslimahNursingStudent Let us hear the results! I will start next week 🥰
Me too! Im 17 and ive always struggled with my weight. Im currently at 240 im and starting my life style changes
So... how is it going?
I have tried this and it actually works. But you must keep at it and not lose patience.
Where is the update bruhh
Wow this looks like a killer workout!
AMakesmesmile lol
Great video, killer workout. Congrats on 1 million subs.
Nice work I was searching for this type of gym training really nice work 👍👍 hopes to see more in future
I never know what to do at the gym!! Thank for this!!!
I'm in love with this training 😍 it seriously motivates me to go to the gym ! I've already done it 4 times this week and I feel so good 😊 thank you so much ❤
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I love love lovvee this routine!! I have only been doing it for couple of weeks, it kills me everytime.. but in a super good way!! Thank you Joanna ❤
I'm starting this routine and I'll be coming back and updating on my journey!
Love this! I did this at the gym today and I feel very satisfied!!
Thanks for the summary of the workout at the end. That really helps!
Hello how are you doing, my name is Josh mark i bring you good news
This workout is amazing!! It’s hard and I feel like I accomplished something when I finish. Modify the cardio by walking on an incline OR doing 1 min sprint and 1 minute rest until you build stamina. Thank you you so much!!
Have been doing this workout off and on for about a year now - it's amazing. I don't have time to spend as long in the gym as she does, so I shortened the set lengths - I run for three minutes each time, 45 seconds each interval. For each superset, I do 6 sets total, 30 seconds each exercise, 15 seconds break. That takes me an hour total including stretching. It's still a great workout.
This routine looks AMAZING so glad I found it. I currently don’t use weights at the gym and wanted to find a cardio HIIT workout that included weights. This is perfect I’m definitely going to start using this !
yeah right .. thanks GOD i found a legit steroids website...where i make all my orders from and its 100per legit,,here is their web site and contact num,,,,,,,buysteroidsonline.net/ and their contact +1 619-259-0721
How did it go?
@@nooyee6051 really good! It helped me gain confidence using and experimenting with different weights in the gym
My brother and I did this workout (we didn't even get through the whole thing) and we can barely walk two days later. Savage 😅
😂😂😂
OMG this is crazy… Girl you are so strong!!!
Thx u for letting us download it! Its really a great video!
Thank you for this I've been going to the gym for a week now, feeling so confused and gymtimidated because I was clueless and just doing low impact cardio, but with this..... KILLER BOD COMING SOON. I hope I can see it through.
How are the results
What a beast 💪🏽
Your gym is so good....nd its background is also so natural nd beautifull
Love this video! Can't wait to try this out xx
After the Goblet squats and in and outs my legs said no...
Same 😂.. And couldn't move the day after 😂😂
Omg me too
I have actually used this unique *2WeightLossFast. Com* for a few weeks by now as well as the final results are remarkable. I still have the vitality I need without having suppressing my desire for foods without having making me really feel jittery. I have not changed anything else I am doing and also have dropped 7 lbs. .
Holy shit, I’ve tried this workout at gym yesterday and boy am I sore, love it! 💕
I love your channel joanna ! ❤️
Hey Joanna, new fan and subscriber here 🙋🏽♀️ Just blasted that workout and it was awesome! Tough but fun. I substituted the treadmill for the exercise bike to save my knees, and did full exertion at 20 seconds, and then cooled down for 40, 4 times. I'll be doing this again and again! Thanks so much.
Love ur video and ur routine gym ! Personally I just can’t remember what to do first then the next then the after next, short memories that I have :D
I started this 3 weeks ago doing it 3 times a week. First time I could not get to 45sec per rep and only did 3 reps per round instead of 4. I prayed for death. However I stuck with it and pushed my self and after 3 weeks I can manage the same pace as Joanna (the uphill running is still hell on earth but I can do it with a slightly faster speed each time) The first week I lost 1 lb, 2nd 1lb. I was really disheartened as I have religiously stuck to 1500-1700 calories a day and I do some form of exercise most days. Week 3 however I could really feel my clothes looser. stomach tighter and legs leaner. I lost 2.5lbs this week. I will stick to 3 times a week and update in 3 more weeks. Excited for the results
You got it, keep going emily
I think you answered my question. So do 4 sets of the superset right? Not 8
omg way to go. this is great . just started doing this its been a week and I feel so different thank u
bestie this is amazing
.... but i cant even run for 4 minutes lol 😂😭
Me neither 😅
Me either. 2 mins but I'm that's it lol
I can't jog or run 2 minutes
The comment I was looking for. I'm going to try to do fast walking to start. Work my way up to it. Or close to it.
Start by walking..
When you had speed 9 at recover I died inside lmfao I have 15 weeks to get whipped into shape
Ayida How'd your journey go?
how did the results go?
Ayida lmbo! I was thinking the same thing. Hell, my sprint taps out at 6 speed. 3 is recovery. Lol
There must be a difference between EU and US speeds XD 9 is my intense speed, 6 my recover
Definitely not miles! I’d fell off the machine immediately
I found this workout was probably the best and most easiest and effective for me thank you so much!
I am going to start this from tomm and def update u - thank u sooo much for ur videos
i need to do this but.. lol
Lovely Genise
Lovely Video clip! Apologies for chiming in, I would love your opinion. Have you thought about - Taparton Lard Destroying Takeover (probably on Google)? It is a great one off guide for discovering a short fat loss workout minus the headache. Ive heard some amazing things about it and my friend at very last got excellent success with it.
But....................?
if you love being healthy you will do it :)
@@stoyanhristozov4644 ⁰
I ran on the treadmill for 5 mins straight, my lazy ass didn’t think I could do it but I did. I’m really trying to get rid of this stomach fat.
Nice one Joanna, really good demo, going to try this workout, looks really effective
I tried this today and man oh man is it a beautiful routine. Worked up a good sweat and felt great. I didn’t do the full hour due to time constraints but this is kick ass!
can the treadmill be replaced with the stairmaster??? lol. treadmills are sooo odd. I like to run on a track instead. also, where do you live (I think you mentioned Malaysia some time ago)??? your scenery is absolutely beautiful!! 😍😍😍😍😍
Why am I winded just by watching this lol
Due to a friend, I searched Google for the *2WeightLossFast. Com* . It’s certainly the best plan and the best deal I’ve actually seen. My sister implemented it and shed 6 pounds. I just began and I’m already lower 5 lbs.?
This was really good...I love the treadmill intervals with strength trainings...
I love how she says::::: feel the burn and feel your heart pumping.
Hi Joanna, your videos are really great, inspiring and motivating! I have been trying this workout for sometime, can you suggest alternatives for Superset2: Bent over rows and pushups?... as I find lot of difficulty doing those... Thanks!
Great full body workout!!!
Thank you so much for your videos! I'll try to do some of this exercises! I'm on a low cost gym and they do not tell you anything! I even asked for help but they didn't told me nothing, so I came into youtube and discovered your videos! Thanks a Lot!
Thought i was in shape but this made me sooooo exhausted. Still looking forward to keep with this program ! Thank you !
I love her leggings! 😍 Does anyone one where they're from? ... Great workout video. exactly what I needed
Kindly make a video for biggeners like myself. Weight loss is my goal
I love your workout. Please upload more combinations. Thanks!
This is the best workout I have ever seen. Complete cardio and abs👌👌👌
When you normally sprint on 6 😆
Honestly though the treadmills must be different because she appeared to be running the same speed I do on level 6
Same here 😂
I must say there are big differences between treadmills. I do my sprint on level 7. If I would do that on level 12 probably I'd fly away 😂
If the treadmill is set to 6 miles per hour, it's 9.7 km per hour :) Her treadmill is probably set to kilometres instead of miles! Don't worry you're doing great :')
I sprint on 9 or 10 lol
This is my go to workout. It's a great mix of exercises so I never get bored, and I always feel exhausted afterward. Please make more of these!!
Yes. The most significant changes were in my legs and butt due to the incline running and squat workouts. I've always had trouble sculpting my butt so I really like this workout. I'm also a runner and noticed that this really improved my endurance as well.
@@alyssavictoria7645 did your stomach change or did it not need to?
Awesome work watching and doing this in the gym
heyy after my trainer left s few weeks ago I have tried this workout 3-4 times and its amazing!!! I am in love with it!! could u pleasee upload few more workout routines like this?? lots of love from India!!