8-Minute Workout for Teens (Back-to-School) | No Equipment | Joanna Soh

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♥ Time to go back to SCHOOL!! I know as students, sometimes you struggle to find time. Here's a short & very effective 8-minute workout to fit in your busy schedule. This will help you to study better too. 😎
♥ LIKE, SHARE & SUBSCRIBE for exciting content every Monday, Wednesday and Friday: SHARE your fitness pictures, tag me @JoannaSohOfficial #JSohActive
♥ HER Network is NOT sponsored. It's an online network I started bringing together strong, passionate and like-minded women, driven by the same vision of wanting to support other women across the world to be the best version of themselves.
♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach.

"We aim to offer you meaningful content that will continue to add value in your life. The videos will range from health & fitness, food, lifestyle, beauty, fashion, travel, life guide, parenting, and more."

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This is a short and effective total body workout which you can do either first thing in the morning or before you end your day. It'll help to stretch your body, boost your metabolism and burn calories!

1) Squats / Jump Squats
2) Shoulder Tap Push-Ups
3) Lunge & Twist
4) Burpees
5) Mountain Climbers
6) Leg Kickbacks
7) Leg Lifts
8) Plank In-Out

Sequence: 8 intervals (45secs Workout – 15secs Rest)
Total Time: 8 minutes (1 set)
You can repeat 3 – 4 to make it a full solid workout. Rest 1 minute in between set to keep your heart rate constantly elevated.

To progress:
– Perform 3-4 sets.
– Lift some weights to make the exercises tougher or add jumps.
– Choose the advance version.



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  1. Hatdogg___ on November 11, 2018 at 3:25 pm

    Not gonna lie, I’d try this. But will there ever be a video on how to work out at home without anyone knowing? 😂

    • frank schmitt on August 15, 2022 at 11:51 am


    • Vaihly on September 22, 2022 at 4:13 pm

      Same smh

    • Satyam dangi arts on September 28, 2022 at 12:23 am

      You can go on roof in early morning

    • Ketzi Sandra on October 10, 2022 at 2:53 pm

      ikr. 😂😂😂

    • Adhuri Tanisha Reddy on November 8, 2022 at 10:00 pm


  2. Vanessa Radin on May 26, 2019 at 11:41 am

    I feel like I’m getting fit just by watching her

    • Kristyn on May 16, 2022 at 1:48 am

      Same lol😂

    • Shay shay on May 25, 2022 at 9:38 pm


    • Achal waghmare on July 14, 2022 at 2:00 pm

      @Neelam Sultana BTS 💜💜💜💜💜

    • JACK SPARROW on September 1, 2022 at 11:02 am

      @Neelam Sultana yeah I am BTS army 😘💜💜💜💜💜💜💜💜💜💜💜💜

    • Shruti Munda on September 24, 2022 at 11:27 am


  3. euodia. on May 29, 2019 at 9:24 am

    Me: *Falls down because I can’t do push-ups*
    She: Very good!

    • Alveera चौहान on June 20, 2022 at 5:18 am

      @racheil roth I just skip this exercise😂

    • Who's Lena ? on August 3, 2022 at 11:10 pm

      LMAOOO Same 😂😂😂

    • Ketzi Sandra on October 10, 2022 at 2:52 pm

      I. 👏 K. 👏 R. 👏

    • Lina Morrien on November 30, 2022 at 7:11 pm


    • Diviya Goala on December 10, 2022 at 10:42 am

      Me 2 sme

  4. Katie B on May 25, 2020 at 10:12 pm

    Who else is watching this in quarantine trying to have a glow up before going back to school

    • clgfurtado on June 11, 2022 at 12:14 am


    • Lovely on June 11, 2022 at 12:36 am

      Me 🥱

    • Vaulta on July 23, 2022 at 12:07 pm

      @Delicate Dog so. 2yrs later how do u feel ab typing this cmnt

    • Mr Incognito on July 23, 2022 at 3:01 pm

      How do you know😂

    • Nour_Queen on July 31, 2022 at 4:40 am

      Who else thought they would survive the quarantine?🙂

  5. Ayri on July 6, 2021 at 4:44 pm

    This made my legs hurt and I swear a lot im gonna do this everyday now

    • Ayri on October 5, 2021 at 5:26 am

      @Mirror Universe I did lmao, I was sweating a lot and my legs hurt lmfao😭😭😭

    • Mirror Universe on October 5, 2021 at 5:48 am

      So how’s it going? Did u burn fat? I’m so insecure about my stomach fat I need some motivation bruh😩

    • Ayri on October 5, 2021 at 12:20 pm

      @Mirror Universe im not sure, but if you do it everyday for 8 minutes it should work

    • lachimolala on July 11, 2022 at 3:05 pm

      Hey are you still doing it ? …. and i have a question that i did the 2nd one and it really hurted my legs and its 2nd day but the sorness didn’t go away … so is it normal and my body is weak ? …. and also if i do this will it make my body healthier and will the pain go away ?

    • Ayri on July 12, 2022 at 7:19 am

      @lachimolala I did this for a while and I saw a bit of change but I recommend the Lily sabrin workouts since a lot of people see a lot of changes, and no your body isn’t weak. Every body has different strength

  6. Snakes on July 14, 2021 at 10:49 pm

    Day 1: I havnt sweat this much since sixth grade and my heart is beating so fast it actually feels good to feel like this for once
    Day 2: i went to the park for like 4 hours and i was extremely tired and sunburn when I came back so I didn’t do it
    Day 3: I listened to music will do i it today and it was a bit easier
    Day 4: I did it I’m a bit skinnier in my stomach and I’ve lost a little fat from my legs
    Day 5: I was at the park all day with my best friend and I still did this I feel really tired but I won’t die so -•v•/-
    Day 6: I skipped it cause i was at a sleepover
    Day 7: I did it at night because I didn’t get home till like 5
    Day 8: I’ve noticed a slight change in my thighs and stomach
    Day 9: done now I tired lol
    I keep forgetting to update bu4 it’s been working I’ve lost like 6 lbs

  7. Classy P on July 16, 2021 at 3:20 am

    She’s so motivating IMMA DO THIS

  8. Jade Busog on July 16, 2021 at 9:58 am

    Me: after the workout “This feels good”
    Me: the next morning *can’t stand up*

    • KPOP FANDOM VERIFIED on July 28, 2022 at 11:45 am

      Mee too I first time tried to yesterday and today I can’t stand up

    • Joya Ejaj on August 18, 2022 at 12:33 pm

      Really 🥺🥺

    • kim yn 💜 on August 19, 2022 at 10:27 am


    • SRISHTI SWAMI on August 22, 2022 at 1:18 pm

      @lam not legend bg same

    • Saranghaeyo ♡ on August 29, 2022 at 3:54 pm

      Is that you on ur pfp? If yes OMG UR SO PRETTY I GONNA CRY 😭😭❤

  9. Amanur Rahman on August 8, 2021 at 3:05 pm

    It doesn’t matter if u stop in between or can’t do the whole work-out. What matters is that you’re here atleast trying to do it. Don’t worry if you aren’t able to do it just in a week, it might take longer for your body to adjust and stop aching if you’re a potato like me. I’m proud of all of you. Best of luck!

  10. hiba on August 10, 2021 at 11:28 am

    A BIG respect to her for speaking WHILE doing the workouts 💜💜💜

    • Arun Pandit on September 4, 2021 at 2:11 am

      Absolutely 💯

    • Suki on September 5, 2021 at 5:20 pm


  11. Pluto on November 30, 2021 at 2:20 am

    Don’t get me wrong, I am pretty confident in myself. But I’m considered overweight for 14. I was doing my own type of workout for a week or so before. Gonna try to do this workout as well as an arm workout at least five days a week! I’ll keep updating!

    Day 1: wow I’m sweating, it feels really good though! 153.4 pounds :/
    Day 2: done! I’ve been snacking a lot less lately! 153.2 pounds
    Day 3: was an hour later then the previous nights but still did it! 152.6 pounds
    Day 4: I feel pretty good about my body today, I believe that I can finally lose weight! 153.0 pounds
    Day 5: I was so tired today from wrestling in pe but I got through it! 152.4 pounds
    Day 6 and 7: I did 40 minute workouts in pe those days so I didn’t do this one 🙂
    Day 8: I had my window open and it’s super cold out so I didn’t sweat as much haha 152.0 pounds
    Day 9: I’ve noticed push ups are getting a lot easier to do! 152.6 pounds
    Day 10: I had just eaten before this so my weight is a bit higher (and that’s normal!) 154.4 pounds 🙂
    Day 11: I’m going to start doing a cycle of different workouts every day (still including this one), so I’ll probably stop updating for a while!
    Like a week or two later: I’m now at 151.4 pounds!

    More Updates!
    -I gained at least three pounds over Christmas break (my family is Italian and I can’t resist the absolute heavenly food made by my Nana on Christmas) but I lost it after a few weeks of working out again! I made it back to 151.6 pounds today!

    -I’m up to 153.6 BUT I’ve been looking way more slim and toned. I notice my legs and arms look super muscular so I think I’m losing fat but gaining muscle!

    -Just Made it to 149.4 😳

    -146.6! Only three pounds away and I’ll have lost 10 pounds!

    -143.4 SLAY



    • uzumaki naruto on June 12, 2022 at 12:01 pm

      When I was 14 I was like when does this school get over I need to play after I go home😅✨✨

  12. BTS X TAEKOOK on January 25, 2022 at 3:14 pm

    For those who are seeing comments I am telling you that this is the best video I have ever found on youtube I have worked out many other excersice but did not get any result but finally I have done this workout for 2 weeks and 🥰 I lost 3 kgs really I do 2 times in morning and 2 times in evening thanks for this video

  13. Addy Vlogs on February 9, 2022 at 2:40 pm

    i’m a little late on this video but this morning was my third day on this workout. i do see a little difference, but not much of a change considering i’ve only been at it for 3 days. it’s nice to know that i’m not the only one struggling with things like doing a push up and having insecurities. love this video ❤️

  14. plantain on March 23, 2022 at 12:30 am

    day 1 : couldn’t. literally couldn’t. had to give up 5 minutes in because i was too exhausted
    day 2 : i was in a lot of pain from doing it yesterday because i never do exercise but i still did this again. was able to complete it and even though i was in pain, it was a bit easier to do. now that i’m done with it, i dont really feel any pain rn?
    day 3 : i was in so much pain today from this workout. i also really felt the burn while actually doing it just now. again, i was able to complete it like yesterday and im not in pain anymore. tomorrow i have gym (one time thing, my school does yoga and idk why we’re having gym tmrw but wtv) and thats going to be terrible. wish me luck 😭
    will update daily
    day 4 : felt the burn while actually doing the workout, but not after.
    day 5 : couldnt do it today for personal reasons
    day 6 : forgot
    day 7 : forgot
    day 8 : i was able to do it without much trouble, obviously was still slightly difficult but a lot less than it was at first. i can definitely feel a difference in how hard it is to do.
    day 9 : omg i was so tired this was painful to do. i cant. oh also i forgot to mention that the only part of this i cant do is the pushups.
    day 10 (now) : it was a bit easier but i kept having to take breaks because i would get tired. i still cant do the pushups.

    • Life IsHard on May 19, 2022 at 12:55 pm

      I just did it for a week and now I feel fine but my belly isn’t helping-

    • plantain on May 19, 2022 at 6:48 pm

      @Life IsHard i gave up LMFOAOO

    • renjunsunshine on May 30, 2022 at 6:43 pm

      Same ig it’s my fifth day today and I literally can’t do pushups 🤡🤡 could do them so effortlessly before but didn’t exercise in like 2 years and my body became so weak 🤡

    • rosehhz on October 26, 2022 at 2:18 pm

      @plantain LMAOO 😭😭😭😭

  15. Nikki on May 21, 2022 at 6:48 am

    I love it! I just followed it for a week and I felt so energetic and I almost lost all my belly fat.

  16. straybrey on July 10, 2022 at 11:27 pm

    i gained a lot of weight over quarantine and finding this channel has done me a lot of good! Even just a week in I can notice my form getting better im so thankful for these videos

    • Moonlalala on July 16, 2022 at 4:25 am

      Did you feel weight loss?

    • straybrey on July 16, 2022 at 4:32 am

      @Moonlalala so far I’ve lost 10 lbs with the exercise and drinking plenty of water. It’s not obvious yet by just looking at me that I’ve lost much but I feel amazing health wise because of it too! 🙂

  17. “uNkNoWn” on August 25, 2022 at 1:45 am

    This is amazing I started to see the results in a day, not my weight but body shape, I thought it would take a week or 2 but it worked…. Highly recommended ⚡️

  18. Pauravi Sonani♡ on November 29, 2022 at 7:35 pm

    If you guys get sore they day after exercising make sure to warm up properly before exercising and if you’re having pain then take a rest and do it a day later. Hope this helps. It helped me a lot. Dont worry if u lose a day u can make it up the day after. 🥰

  19. Yabba Dabba Boo on December 6, 2022 at 12:45 am

    I might be 4 years late but I only made it half way through. I will keep pushing!

  20. Elizabeth Aguilar on December 7, 2022 at 1:46 pm

    Just started this today ! I’ll update everyday !

    Gender: female
    Age: 17
    Weight 186.5 ( yes I’m big lol)
    I’ve always struggled with eating healthy and losing weight but it’s bc I never committed myself to being healthy and working out remember losing weight is 80 percent food change so healthy food and 20 percent workout!

    Day one aka today : this got me sweating so much but I didn’t complete it fully , I skipped on the burpees and tired to mountain climbers so I’ll substitute mountain climbers and burpees for something else that targets the same points as these. I had vitamin c with water aka the packet powder vitamin c and im planning on picking up a green juice before school. If you have more time to read my comments I will also try record my progress and my before and after when I start getting results ! I won’t stop after seeing the first change it’s all about consistency as well! Have a great day or night and sub to my channel if you are interested in the content that I post

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