3KM Fat Burning Indoor Walk (Burn up to 400 Calories!!*) | Joanna Soh

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Yes, we're walking at home, but this workout is going to get your heart rate up and you'll be burning lots of calories and burn fat!! While filming this workout, I managed to hit 3.9km (2.5miles) and also burned 350Cals in 38 minutes. You'd be burning an average of 300 – 450 calories depending on your speed of walking and also body composition. This workout also low impact and beginner friendly. Perfect for anybody to get started from home!

**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.

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3KM Fat Burning Indoor Walk (Burn Lots of Calories!!) | Joanna Soh
Sequence: 45 secs Work – 15 secs Rest
Estimated Calories Burned: 300 – 450Cals

1) March on the Spot
2) Side Step – Shoulder Tap
3) High Knee Cross
4) Heel Tap
5) Wide Step Forward
6) Skater
7) Side Leg Raise
8) Power Walk
9) Leg Curl – High Arm Pulldown
10) Double Side Step – Chest Fly
11) Knee Driver (L)
12) Knee Driver (R)
13) Front Kick
14) Side Tap
15) Double Knee Crunch
16) Step Punch

Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive

I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 10 years of experience.

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3KM Fat Burning Indoor Walk (Burn Lots of Calories!!) | Joanna Soh


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  1. Scrunch connection on January 5, 2021 at 1:20 pm

    I am a kid who did this workout as I am a little over weight so I did this for 15 days and I have already lost 4 kgs

    • Progress_Naturally on June 17, 2022 at 10:19 am

      Go out and play.. enjoy the sun and fresh air !!

    • Naga Lakshmi on July 26, 2022 at 2:35 am

      Good job.

    • •Kyle Jener• on July 26, 2022 at 7:22 am

      Good job darling! You did a great work! 💞

    • Cluster on August 8, 2022 at 10:11 pm

      Go on kiddo! You’re gonna make it king/queen 👑

    • maya hayati on September 20, 2022 at 1:46 am

      @Booker DeWitt no, please don’t eat less than 1200 calories pernah day. Just add your practice.

  2. G on March 13, 2021 at 2:22 am

    Didn’t expect to get so drenched by the end of this workout! I will try to do this consistently everyday so that i can shed 10 kg soon. Thanks Joanna you are my new favorite fitness youtuber!

  3. MommaDailyExperiments on May 8, 2021 at 5:26 pm

    Thank Jesus. Seriously, one of the best workouts I’ve done in a while that actually makes me sweat and feel amazing afterwards like I just went to the gym. You are truly a blessing..

    • Madhura Purkayastha on May 16, 2021 at 7:45 am

      she is! another amazing youtuber with live, long workouts as well as short workouts which actually work and make you feel amazing after the workout is Lilly Sabri. Lilly and Joanna have helped me so much during the lockdown!

  4. Natasha Edmond on June 14, 2021 at 11:44 am

    First time doing your workout and I loved it! I’m getting myself back to the gym but didn’t want to slack after finding your channel last night so gave this a go! Definitely will be doing this at home everyday to build myself up again! I’m excited that I found your channel and can’t wait to find my self worth again! ❤

  5. Nurhafsah Mohd Yusof on July 3, 2021 at 3:11 am

    Love this exercise.
    350 calories burned
    Thank you Joanna

  6. Annisa Safitri on July 17, 2021 at 7:07 am

    I just finished this exercise in my living room. My cat looks so concerned seeing me walking but not walking

    • Aaaa 47 on August 10, 2021 at 11:12 pm

      does it really work as an outside running?

    • Annisa Safitri on August 10, 2021 at 11:20 pm

      @Aaaa 47 i can’t say because i never walk 3 km outdoors. But this workout makes my heart palpitates and i’m drenched. Doing this + joanna’s strength workout, my weight has started to decrease too 😊

    • sssss on March 24, 2022 at 1:45 pm

      @Aaaa 47 speaking from an experience of walking my gsd 4km outside, this workout is less time consuming and gives same amount of sweat and pulsating as walking outdoor does

    • Gujarati Vlogger on July 5, 2022 at 1:15 pm

      😉same my dog!

    • Gujarati Vlogger on July 5, 2022 at 1:16 pm

      @Aaaa 47 yes i lost 5 kgs

  7. MoonKid Subliminals on July 17, 2021 at 5:07 pm

    This is literally the best and doable home walk workout, others are like way too much and you can hardly stick to them. So thank you for this❤️

  8. Salsabila Puji on July 18, 2021 at 2:04 am

    Wowww really amazed. Thankyou for the best workout video!

    Day 1: 66,65 kg
    Day 2:

  9. Jane Grey on August 13, 2021 at 9:26 pm

    As often as Joanna has done this routine, and the excellent physical condition that she is in, for her to be perspiring tells me that this is a serious workout. I’m starting tomorrow as I would like to replace my aerobics with walking indoors as weather prevents me from walking outdoors.

  10. Ilra Cakes and Pastry on August 29, 2021 at 10:31 am

    Awesome workout, Joanna! I do this on my rest days and I usually burn 250 cals. It’s 3KM indeed! Keep up the good work. You’re my body idol!

  11. Николай Гусаков on January 5, 2022 at 11:31 am

    *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.*

  12. Nur Anis on July 13, 2022 at 12:22 pm

    Hi, i just wanna thank you for all your videos! This was the first one i followed and put this in my everyday routine for 5 months. Followed other videos of yours too. Added some other routines, and went for jog too(after i built stamina from indoor exercises) and yay, from 86kg to 59kg. Thank you joanna ❤️🫶🏻

  13. Fatema Nusrat on December 8, 2022 at 2:31 am

    It’s my first day and I gave up after 24 mins 😷

    Day 2: I must be really unfit lmao 😆 Halfway through I started to feel dizzy and lightheaded so I took a three mins break 😫 Hopefully tomorrow will be better. (Okay, so that happened when I did this as soon as I woke up this morning. I did this workout again in the evening and I felt a lot more energetic. I could keep up with Joanna and actually have more stamina left. I don’t feel bad about myself anymore :’3 haha)

  14. Mr. Blue Sky on December 8, 2022 at 12:42 pm

    Hi Joanna , I am overweight and am on a liver diet , and have Bariatric surgery due , I have lost weight but find it difficult to go out and exercise due too a TBI sustained a few years ago , I’ve started doing your 4 k walking exercises and it’s really helping me on my weight loss pathway and getting more fit , thank you so much , hopefully I’ll be a dish for my wife in six months who looks gorgeous and is as slim as you ❤🇬🇧

  15. Crafty V on December 9, 2022 at 4:05 pm

    Holy smokes. I used to do your 20 mins HIIT workout for beginners, and burnt under 300 kcal.

    This made me sweat harder and burnt 500 kcal. I did take a 1.5 min break in between

  16. chihiro suna on December 10, 2022 at 6:10 am

    Thank you Joanna! Love your exercise so much !

  17. Kulsum Naaz on December 10, 2022 at 9:49 am

    Oh my God ..😍wonderful exersice …i will tommorow

  18. Toni Bowyer on December 10, 2022 at 12:56 pm

    Wow!! What a fantastic workout. Thanks Joanna.

  19. Elizabeth Njeru on December 12, 2022 at 8:44 am

    Excellent workout. First time with being careful coz my knees are painful. Hit 2,5 km. will get further. Thanks J. Also for the video’s on knee friendly and back friendly exercises❤

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