4-Week Total Body Makeover Challenge (Lose 8 Pounds!)
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- เผยแพร่เมื่อ 29 ก.ย. 2024
- Please READ this box for more info. Happy New Year! To kickstart this new year, let's all commit ourselves to staying active for at least 15mins, 6 days a week. So, I've got a "4-Week Total Body Makeover Challenge" for you.
5 minutes - Cardio
4 Minutes - Lower Body Strength
3 Minutes - Abs
2 Minutes - Upper Body Strength
1 Minute - Plank
This is your challenge to help you stay active 6 days a week for 15mins. If you would like to turn this 15mins challenge into a full workout, you can do 2 sets for beginners, and 3 sets for those of you who are more advance.
This will then be an effective 30 -- 45mins of total body workout to burn calories & tone up. Rest for 3-5mins between sets. If you are looking to lose weight and you stay committed to this challenge together with a healthy & balance diet, you can aim at losing between 4-8 pounds in 4 weeks.
For those of you who are new to exercising, please modify the workouts for an easier version (remove the jumps) and take it at your own pace.
I wore my Heart Rate Monitor during the workout and burned 135Cals in 15mins. That's based on my height of 159cm & weight of 49kgs. The heavier you are the more you will burn, the lighter you are, the less you will burn.
So start the year right and make this your commitment this month. All the best! x
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Lots of Love xx
TH-cam Free Music
who needs a gym membership when you have Joanna Soh!!!!!
True 😂
I know right I love how her workouts are difficult to a certain degree but still doable and i also like how with her workouts you don't need any extra gym equipment except weights and a simple yoga mat.
Yeah 😄
Facts
True forget about gym... I have jonnah💪
I did this workout 5-6 times a week, I did loose 3 kg by also eating much veggie and fish.
In a week u loose 3kg and what is ur weight now??
I FEEL LIKE MY BODY IS ON FIRE BUT ITS SO WORTH IT
The lower body workout is definitely the toughest to get through!
This workout is the best !! I repeated this workout 2 times and cardio one more time at the end ... I burned 300 kcal for 30 min and 13g of fat.. In next 30-40 mins after workout i have still burning kcal ...and actually i can't count them :D .. ** 450 kcal and 17,2g fat ** .. Keep going everyone , it's just great feeling ;)
How to count how many calorie and fat that burn out?
Explain me please
I had fitness watch which count my calories,fat etc
it's amazing workout I did 543 without rest and I am going to do it for 4 weeks and will update thanks Joanna
What happened? Did u lose weight?
This is a great video! My legs already feel tighter and I am gettingna line down my stomach (lol) I didn't know you could get such results after one day....I did over do it yestraday after doing this workout I went for a long walk with my friends and later on did yoga. Very tired today, but ready to work :)
it was breathtaking, thanks
hi jo... really awsm workout. it helped me alot. keep sharing
Hii dear good job, i will trying to do this from today..hope its working
its awsm am feling light
thank u
Hi Joanna, I consume wholegrain bread as my main carbs for now, I mean like most of the time I eat a whole wheat toast for my carbs especially on my lunch and dinner. I heard that bread is high in sodium that can cause water retentation to our body. Is it true?
i literally cry everytime i do this
hello i am 25, height is 5'2 and my weight is 62. i have a real fat belly and also fat on all over my body so will this workout help me to reduce my fat? or it is just for body like you to tone up their body more nicely? plz lemme know.
Effective workut
so hard but i do this everyday
Hello! Will this workout helps to burn away those flabby arms, tummy and thighs?
Haha okay! I'll try it out! :D thankyou! :)
How does she talk and do this?!!! Honestly she deserves respect, likes and more subscribers! Amazing!
I did dis workout for 28 days and it was so effective.I could see visible results and most of my tight clothes started fitting me again. dis video is great n i love dis video
ananya j did you follow any diet ?
Good 4 U
It's 2020 and I can say this is a workout I come back to very often. One of my absolute favourites, quick & killer & challenges you at every level
Exactly..mine as well..wherever i lose shape i do it just 15 days n that's it..👌🏻👌🏻👌🏻❤
Same here😍 also her 10,000 calories workout is a fave🥴😂
For 4 weeks I lost 2 pounds. Maybe it is because I ate a few times bad food and my metabolism is really bad, but I don't rush for anywhere and I love this workout. It is really working, but for me the result was a little bit smaller.
This is an intensive and great workout. My thighs and arms are (almost) dying while I was doing this workout. But I still survived! :P
bikini body all year here I come *SkinnyQueenWraps. com* and this workout video I wish I could walk around in one all year! #SkinnyQueenWraps
I think I died 7 times by the end of it.
+Joy Ki hahaha i know!
hehe...
I stated today and I'm all dead..😭😭😭
Yaa iits so difficult to do
Don't worry pause the video and take rest then strat after 2 minutes
You still can talk, I'm half way to heaven after half minute of the video=_=.....
Lol
I absolutely love how she guides us through it thoroughly and completes them with us. She doesn't make it look like its easy, because it honestly isn't always easy. I love her workouts and I have decided to workout to make myself feel strong and healthy. :)
omg longest 5 mins of my life for the cardio ~
i do tried this omg is trying but i feel good,i follow like you did and its really works,2 weeks i lose 4-5 kg and i also follow the healthy food..thank you so much.
Wow I think I should take this challenge
What did you eat?
Your workouts are never easy no matter what fitness level we are on. finally found someone who can push our limits in a small amount of time
Hi Joanna! Thanks a lot for your videos! I lost 11 pounds in a month! From 143 pounds down to 132 pounds! I'm going to continue doing this workout until I get my desired weight! Thanks a lot! :D
Congrats! That's awesome! May I ask which videos you did? And how often/ how many times a week? I'm trying to lose between 15-20 pounds right now myself. :)
I work out everyday (except for saturdays and sundays) for 1 to 2 hours. I use this vid and Joanna's other vid titled "30 mins cardio and core interval". I do 2 to 3 sets each. :D
Wow! That's amazing! How are you doing now? Is the weight still off? :)
Thanks! Konan Uzumaki Still on my routine. I'm on plateau now, actually. The weights still 130 pounds. But, I'm trying my best to do more sets.
Wow!! Thank for the info it'll really help :D I'm 195 and 5'4. want to lose as much as I can in 4 weeks and your progress gives me hope xD You're amazing keep up the hard work ;) you'll shatter the plateau eventually!
have pity on us mere mortals, Joanna! in fact, I think you're actually a dragon in human disguise. as per my first comment, many months now past, you're the greatest. I think I'd just recently turned 51 when I thought to myself, "I have got to get my thin arsed-bald head back to my youthful vigor." so, I turned to you. now that I'm fifty-three, and spending lots more time at the computer preparing for my cc geography course discussions, I need to have you kick my butt even more regularly.
this workout is one of my favorites. reminds me how I used to rip around like a human sports car in my twenties and thirties. needless to say, I loved calisthenics. now, I also have the descriptors fear, loathe and must-conquer to add to my adoration of jumping-jacks, mountain climbers and push ups. how lucky am I?
thanks for all your effort and energy. what an asset you are to those of us who treasure you.
enjoy life!
geodeveloper2
I got exhausted watching this omg
Do it for EXO. DO IT FOR BTS
Draco Malfoy armyyyy and exolllll
Shit your name is giving me flashbacks.
I can't do it like u can!! :0 but I did the whole thing taking breaks!!!
same
+Isa Salahawnt This workout should be fine for you, but because you are still young it's best that you take your time with higher level workouts and that you are taking a couple of days to rest and recover from workouts so that you don't damage your body. :) hope this helps, good luck on your journey! It's great that you are picking up good habits at such a young age!
***** No problem
+Ri Ri I'm 9 and I'm doing this am I too young for this? I just was overweight now I'm not because of working out I've changed my eating habits but am I too young to Workout??? Plz reply
Sonia List No of course you are not too young to workout. Exercising at any age is perfectly fine, but like I said before make sure you get plenty of rest and don't work out your body too hard to the point where it starts to hurt. Make sure you have someone with you to see if you do the workouts correct. And that is very good that you lost the weight and are healthy! Great job keep going :)
By the end I had drops of sweat all over my face (for the first time!!!!!)
Thanks for creating this
I have lost 2 inches all over in 3 weeks thanks to you
Kanchi Kadam Hi, I did other workout videos too and I would exercise on the morning when I woke up, I also did the squat challenge up to two times daily, but sometimes I would only do it once, if I was tired. I also exercised on the evening and limited calorie intake to 1350. I drank only water and would drink 3 cups of green tea daily and I ate clean too :3 I hope this helps and all the best :3
Perfumedoll chibi saxe
+Vikash Jangid I am so sorry, but I am not sure what you mean.
This is gonna be my favorite exercise. Thanks! It's super challenging! I am down by 2kg and looking forward to more with ur workouts and nutrition advises!
2 kg a week or for the 4 weeks total 2kg?
Omg what a wake up call as to how out of shape I am 😑
Ruth Gifford
Joanna, I just found you on TH-cam and so glad I did bc you are inspirational and I am literally addicted to your videos now. Keep up the good work..your the first person I actually enjoy watching that does fitness n healthy eating videos!! N your waistline is the cutest :)
I started the 4 week total body make over challenge with Joanna yesterday. Today seemed a lot easier than yesterday but as a new beginner and 155 pounds I am still struggling with some of the things like planks and push ups. I hope to see major results in 4 weeks. I think ill do 2 weeks of the 1 round and then following 2 weeks ill do 2 rounds of the whole workout. Then 3 rounds for the following 4 weeks.
I have booked a 7 day cruise on October 4th and I am super excited to go on my trip and very excited to see my results.
I am also doing the beach body challenge and the squats challenge as well so I should see very good results in 4 weeks. Ill report back in a week!
Congratulations to all that have completed this challenge and seen results! I hope I do! Thank you Joanna for this video!
Good luck!
+Steph Gibson any updates on how it worked?
I'm starting this workout challenge today. I'll update my results in 4 weeks if anyone wants to know. Wish me luck!
+kaylin reed good luck !!!!
and dont forget to update ur result :)
+Adriana Stevens thank you! and of course I'll update in 4 weeks ☺
+kaylin reed I'd love to see your results!
+kaylin reed good luck!!! :)
+dremdrem Yes! I just recently finished this workout and I've lost 7 pounds in one month . I also toned up a lot . This workout challenge was hard but definitely worth it!
I just find your channel and I love you already =)
I was absolutely drenched in sweat and what a way to start the day! Love that it's only 15 minutes and if you wake up a 30 minutes early everyday you could fit this into your day.
Thanks alot Joanna. You are the best 😘❤️
I subbed. I love these kinds of workouts. I hate them while doing them but I love the way I feel afterwards every time. Thank u. I'll be doing this tomorrow. I already got workout in earlier.
As soon as Joanna said mountain climbers I was like damn joanna your mean and instantly subscribed lol
Man these workouts are always a challenge no matter what!!
Thanks!
the most toughest part is plank...😞
I have been doing this workout for three weeks😌 just last week to go. I gained 400g weight BUT ALSO LOST 1,2 OR ALSO 3 INCHES. THIS WORKOUT IS SO EFFECTIVE GUYS. DEFINATELY DO THIS IF U WANNA LOSE SOME INCHES AROUND 🙃
I am doing this exercise for 4 years now. And it has tremendously helped my body to Ben in shape. Thanks for this workout...
Joanna, you are amazing! I love how you show us real time. It's very encouraging that you look super fit and yet you are still out of breath. -thumbs up- I'll be doing this EVERY night!
***** joanna seriously u r fablous in 3 days i have watched all ur 109 videos hats off girl u rock.... ;-)
Wow, thats intense,,,but loved it...i am watching it n thinking i am gonna get fit just watching it only..Great motivation...
Now is 2021,it's still my favorite,effective and challenging workout,thank you Joanna.
I did this in 2014 and got desired weight from this video.. came back in 2023 for the same.. thank you jonna ur gem
Thank you so much. Im 17 and after something that happened that is now left in the past, that person changed me and now i have had a complete mind set and changem ive always been kver weight my whole live but thank goodness ive never had to deal with bullying, but either way ihad no confidence in myself until the turn of events. I was and AM determined, and motivated for what is ahead of me in my weight loss. I never been into junk food or anything sugary and ive always loved excersizing but inever did it for actual weight loss. On My First Month Of June 14 istarted dieting and did month One of your excersizes. Ilost 27lbs and am completely satisfied. I am now a couple lbs down do reach UNDER 200lbs and reaching my dream weight . I am currently on my month 2 and . Ive BARELY lost 2 lbs on my first week. I just now realized that because I dont dl different excersizes my body got use to it and now I cant target my weigh loss desired weight. I started month 2 to switch up my workouts and I can already see results. Lets just hope I can lose another 27+ lbs . Thank you SO Much
You are all welcome to my funeral! D; hahaha just kidding. This is definately a workout I am going to try to do every day so I can get used to it (I'm a beginner). This is a very intense workout, I even toned it down quite a bit. Thank you lots for the video though! Love you Joanna!
OMG, the holding squat killed me so bad :( hahha LOL
Omg at last of cardio I saw u it was like a ghost 🥵🥴🥴😫🤡😲😲😱😱😰😰💀☠️👻👹👺👽👿😈
can I do these workouts in evening
I don't want to lose weight plzz help me my height is 5"6 weight is 47 But bally fat never go and look skiny now what to do...
And you can still talk? Wow, I wish I could be like you. Thanks for this by the way.
Wait wait wait, how do I engage my core while jumping and gasping
My fat is crying soo much
i m going to start this workout from tomorrow . currently i am 55.5 kg and my target is 52 in 1 month.will post my progress.
Heey, do you have any results?
priyanka mathur well?
I want to reduce my belly fat fast which exercise should I follow daily? help me?
Just start doing the exercise and feeling the soreness in my legs. I will keep on doing it. I am doing it with my sister ;-) thank you Joanna
***** yeah my thighs are more tone than before so is my stomach area. ^_^
How long do you have to do this excercise in order to lose the 8lbs? I'm trying to lose 10lbs pls reply 😏😇😯😆😄
ur toooooooooooo good !!! your workouts really hurt .......& they work for sure !!! I feel lucky to get u on youtube .....! continue the good work Joanna ...!!
*****
This workout kicked my butt....I love it!! Thanks Joanna!
Did u really do this routine Miss Kim? That looks sooooo difficult.
Noooooooo I was wearing socks and broke my leg so wearing socks while doing this not recommended
i want to lose upto 10 kgs .....
Ramiza Bee same
+_ARMY _ oh hi iam army to 😍✌️🙆❤️
just finished my first day of this routine and i'm totally tired, sweating, my heart beats faster and my thighs are dying! however, not all exercises i'm able to do because i'm trying to catch my breath thus i've skipped some exercises. on the bright side, at least i got to exercise today and gonna try to do a complete set of exercises tomorrow.. thanks Joanna! you're amazing and such an inspiration for me to losing weight!
I only want to loose 2 kg in a month, i hope this works !! :)
8 minutes of this exercise yesterday and today my calves are dead. Like dead. Like giving up on me and limping dead. So much pain. It's good tho, means it worked. I'll continue with beginner workouts for now though.
What timer do you use?
thnx a lot dear... ur workouts are really effective..i m following ur diet plan as well..i lost 4kilos within 20days... bt sad to say there is a bit belly fat..:-(
madhuhari ranasinghe
wow that's amazing, 4 kilos in 20 days. i wanted to know that how many times you did this workout i mean how many sets in a day, and how many days you did this workout. sorry so many questions
i will be really glad if you answered it =)
+jawyria khan i followed her meal plan.. and i did two sets of workouts per day ... i continued it for about a month without taking any rest.. i didnt rest even a single day.. i stopped all my junk foods dr.. but it was hard for me to get rid of rice(may be itz bcoz um a srilanakan and im used to it) therefore i ate small portion of about 100g of brown rice for my lunch..oats for breakfast and boiled vegetables for dinner..included salads for my meals..had an apple or fruit juice in between the meals..used green tea as well.. thatz how i did it dr..itz not a dream..u can do it..be courageous and positive..dream of ur slim body while engaging in ur workouts...do it.. u can.. all the best my dr..
madhuhari ranasinghe
thankyou so much
you helped me alot =)
+jawyria khan do it...and tell me the results..
i will in sha allah
btw you had motivated me alot☺
amazing stamina.....I couldn't follow you...but I decided to take up this challenge .... thank-you....
Ill start this challenge from today and will update you guus after 4weeks anyone interested can like.
Aakriti Jasrotia Hello buddy. How's it going? Koi updates share kijiye please...🙂
Vibrant me yes its very useful in one week i am able to see a little difference.
Aakriti Jasrotia Thanks a lot for replying 😊. Best wishes to you. 💐
Vibrant me no problem do try the workout and better you go for freeletics running also it is very beneficial and results can be seen quickly with that.
I'm starting t'day and I'll update after each week of this awesome workout
I am sure that it I'll work
So be confident do not wonder around to find many different videos first stick to the one and gradually experience more
So all the best my fighter friends
# make your fat cry
Happy New Year Joanna :))
hello Joanna I am 26yrs old and I am around 11 stone I want to know how many calories I need to eat every day to not lose weight but to tone up? and how long should I work out for a day?? please reply thank you
Joann is 15 minutes enough though to get my legs toned?
RosePru You do it 2-3 times if you want it to be a full workout.
2019 im watching plus do these workout together with Joanna and i had jelly feet after the video end.
I am starting this challenge tomorrow. Goal is to drop 10kg so am giving it my all on nutrition and exercise. would be back here on te 23 of next month. thank you ❤
Good luck!! :)
wt abt the results..?? it worked or not
pls share ur result
Girls, I want to share the experience of how to lose weight quickly Emilie Kesinger
Anjelica Allred for how much time you lost weight?
Anjelica Allred Thank you, this is the best weight loss program
+Anjelica Allred Thank you, I have so many programs and diets are tried, this works 100%
Anjelica Allred Thank you, this is the best weight loss program
Anjelica Allred For men, it does not work ?, because I really like this program
16 mins without break. Phew! respect to you🙏
my god its really hard i think i did it but conpletely wrong .
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When she said "And then the jump squats" I was like " I hate you Dx" LOL I don't hate you Joaannna, but that killed me!Twice!😵 But, thank you for this workout! Will definitely add this in my routine!
i am starting today! wish me luck! i will tell you results every week !😊☺😀
Good luck to you!!! I will start today!!
+Aeh Rakhab thank u so much!! good luck to you too! 😊
+Uradi sama, zabava any updates?
Lara Labudovic and u forgot😂
For me a question - how does your ponytail stay does not I looses ???😳🙄🙄🙄🤔🤣😂😂💇🏻💇🏻💇🏿💇🏿
thank you Joanna! this is really working.Can you please tell me how many calories will this burn during one set.Thank you for your videos.They are very helpful. You are really amazing Joanna.
Read the information box.
Thank you so much :)
cristina-calfucci
Hey Joanna, this is a great workout video..perfect for me, as I like to work out before I go to work..thank you so much!!! I think my body is getting used to this. Could you please design another similar 15 minute total body workout video? Thank you so much once again!!!
is it weird my bones hurt
I like this workout very intense, my body is shaking after i'm done with the workout especially my legs and calves are aching. Today is my 2nd day to do this workout.. thumbs up..^_^
Hi Joanna ,thanks for your all videos,I hope you can organise a weeklly programme just to tell us wich exercices we should follow every day to get good results ,thank's.
Just the cardio alone kills me, I can't be jumping up and down for 5 minutes straight I'm not ready yet!
from today onwards i have started doing this seriously feeling so energetic right now thanks joanna........
Hi Joanna, thank you for the video. I started this exercise 2 days ago, but I my calves started to hurt now, is it a normal sign? Should I rest until i feel better or I can continue that without problem?
Sreychou Sun do it 5-6 times a week so the one day you have break in you're legs will be able to recover
if i do this for 6 days per week, 30 mins (2 sets) and about a hour of walking for next 4 weeks, will i lose about 20 pounds/10kg?
Thanks for making sure I don't have any excuse to not get fit this year. God bless you Joanna!
Hi joanna!! My new year's resolution is to lose weight and I'm doing your 90 day challenge!! 😊 I am all ready but it made me a bit sad because the avocado season just ended here last December! I'm here in the Philippines.... What alternative can I substitute? I am so excited to try your challenge! You inspire me to be a healthy and fit person..... I will definitely tell and thank you once I lost weight because of you!! I currently need to lose 50 pounds, so it will take time... Thank you so much!! I hope you respond to me 😊 God bless you! You are a very inspiring and a beautiful person inside out!! 😘😘
Hi joannna I am working this work out from 2days about 2sets of 30 minutes really I am lose my weight in 30days
wow! u look a lot long and lean right now, esp those arms, how do u slim those arms? jogging gives me d most effective result for slimming my arms until i stop bcz crime rate. Plus jogging slim down my chest which is something i don't want!!! I had tried kick boxing = cardio, lifting weight = str and sometimes yoga but not even an inch had been cut down, still stuck at 11-12 inch :( im so frusss bout this, am i doing it wrong? since is a new yr and cny is cmin soon! im motivated to do something intensive for my arms. I play badminton twice a week, ballet twice a week, other days i'll do yt workout vids like ur vid, fitnessblender and blogilates. Any advice on how to change an athletic body to more a feminine body with slim arms? and thank you so much! btw i love tis vid, of cx will exercise v it bcz d last part is my fvvvvv!!!!!!
I have been going to a kickboxing class for a year and this video got me as sweaty and heart pumping as the gym! I'm so glad I found Joanna Soh! I can't wait to try her other classes!
***** I'm only 12 coming up 13, would this work for me?? Because I would say for my age I am a little bigger than I should be !! Lol x but if it would be possible and you find the time can you reply thanks
Love Amy xx