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

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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 to get the Full Meal Plan and Workout Plan to guide you through. =)

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  1. joanna bells on June 5, 2016 at 11:16 am

    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!

    • Mandy Chan on February 16, 2021 at 4:38 am

      How did you doing ?

    • Mrs. Parveen Yazdani on June 23, 2021 at 1:06 am

      My goal is also to loose 15 kg. I am 12 yrs old and extremely overweight. People do talk about me and I know it but it also doesn’t matters me anymore cuz I will loose weight and then they wouldn’t be able to recognise me then🙄

    • Mrs. Parveen Yazdani on June 23, 2021 at 1:07 am

      @dollar by doing this exercise and how many sets. You also do a strict diet, right?

    • dollar on June 24, 2021 at 3:15 am

      @Mrs. Parveen Yazdani lol i was the same age when I wanted to lose weight but guess what? I gained it all back within the 3 years LOL but umm.. I remembered eating one meal a day which isn’t good soo yea you prob shouldn’t do that. the best thing to do is calorie deficit and some exercises (they don’t need to be extreme just basic cardio)

    • 💞@ᎶᎾᏢiᏦᎯ🍃 on April 5, 2022 at 3:40 pm

      heyy…. what happen’s….. did you hit your goal

  2. Kiya Kassa on November 24, 2016 at 10:49 pm

    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 !!!

    • Makkah and Madina memories on February 26, 2018 at 11:46 am

      Kidy Kassa plz tell me which vedio have I followed?

    • Olivia James on October 3, 2019 at 1:47 am

      Wow congrats!

  3. Brittney123ish on January 3, 2017 at 8:46 pm

    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!

  4. Mandy Howard on January 5, 2017 at 7:58 pm

    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 🙂

  5. SLynn on January 16, 2017 at 5:36 pm

    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?

    • JOEL Moraj on July 21, 2020 at 11:20 pm

      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.?

  6. FocusMrbjarke on January 21, 2017 at 11:02 pm

    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

  7. Hannah Joseph on February 8, 2017 at 9:09 am

    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!! 🙌🏾💫

    • bkbori6gg on September 4, 2018 at 2:20 pm

      Congrats!!! You gave me some serious motivation. I can only get through 2 rounds.

    • SunShine Brew on November 7, 2018 at 7:42 pm

      @Lucas Smith i cant understand thia method can you pls explain me i detail

    • Meher Panjwani on May 29, 2020 at 5:21 am

      Hannah Joseph did you follow her meal plan ?

    • Ayesha Sami on July 6, 2021 at 1:06 pm

      What is your body type?

    • popEYe on March 21, 2022 at 3:18 pm

      I am so sorry but can u plzz tell me what u mean of rounds or sets is it mean that u repeat whoke workout or u did twice or thrice a day

  8. Roxana Andreea on March 3, 2017 at 5:52 am

    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

  9. Hannah McIntosh on May 17, 2017 at 7:24 am

    This is so great for beginners. Thank you. I knew I would get benefit from workouts and exercises like push-ups, plank ect. but had no idea how to do them! This is so great for people with no idea who are just starting out with exercise.

  10. case addict on June 13, 2017 at 4:40 pm

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

  11. Go Shrink on August 1, 2017 at 7:02 am

    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!

  12. Animated on September 28, 2017 at 2:45 pm

    thank you for this, just finished my first workout, feel really good and sweaty, that was so much harder than i thought itd be!!

  13. Cassie Dolis on February 13, 2018 at 12:45 pm

    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 <3

  14. サンプラワ様 on March 10, 2018 at 12:37 pm

    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

    • Nandini.v.k Kopparad on June 29, 2020 at 12:45 pm


    • Nizar Ahamed on August 18, 2020 at 6:58 am


    • Nqobile Nq on April 3, 2021 at 1:49 pm


    • saumya agarwal on July 14, 2021 at 11:02 am

      Woww this hlps..thnk u

    • Nqobile Nq on September 22, 2021 at 4:20 pm


  15. Jordan Sullivan on June 7, 2018 at 6:46 pm

    Hey Joanna! I know this is an older video but I really like this exercise routine as it is very easy for me to follow! Do you feel this is something I can safely do being 16 weeks pregnant?

  16. sheela Sancy on March 24, 2019 at 5:06 am

    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

  17. Gerianne Basden on August 23, 2020 at 3:43 pm

    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!

    • Namratha Sridhar on August 24, 2020 at 4:09 am

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

    • Noah1242 on December 9, 2021 at 1:50 pm

      im 13 and you just inspired me

    • Jyothi Suresh on March 8, 2022 at 3:08 am

      Is it okay if i do it everyday

    • Krista Grym on April 28, 2022 at 7:18 pm

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

  18. Mrs. Parveen Yazdani on May 23, 2021 at 2:43 pm

    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

  19. Богдан Борисенко on January 5, 2022 at 10:26 am

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

  20. African grey canada 🇨🇦 on December 8, 2022 at 9:53 pm

    Nice video ,good job girl ❤❤❤

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