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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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
Wow this looks like a killer workout!
AMakesmesmile lol
Ikr absolutely
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?
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!!!
@Stone Darrel is it ok to go to thd gym everyday?
Did you diet or cut out any foods or did you just lose it by working out?
I know this was from 3 years ago but how long did the full workout take?
It’s my first time doing this workout but i couldn’t keep up with exactly everything; I’m a bit disappointed in myself.
Did you do any diets with it?
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!!! 💕
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
You should come to my gym, it’s 24 hours
Well if you found it easy you might have not pushed yourself. Try using heavier weights to push yourself. These workouts should always feel excruciating
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
@Mariana Rostam SK06c you should definitely invest in some kt tape and knee pads to support the pressure of the knee. I use them when I do leg exercises or hit cardio. Don’t need the tape for deadlifts since knees aren’t bend as much
🙂
You guys whats y’all’s progress like?
Let me know because… I’m rethinking choosing this workout , it’s me second day and I’m struggling to get past superset 2. My legs are so so SO sore. She did all that in an hour
It’s been more than an hour and I am not able to complete superset 2. This is maddd
I wonder when I’ll be able to completely do this workout. This is gonna take some time. I’m gonna try to stay committed. Pheww
@asssannn don’t compare yourself to her. She’s a pro, her job is to workout and her body and muscles are already situated with the stress and muscle movement. I did this when I was more fit and did hit workouts regularly. I don’t do hit workouts as much anymore. I don’t suggest you to do this workout if you’ve never done these exercises before. Also, don’t do this in consecutive day, best to have rest days. I suggest start slow with other workouts and then challenge yourself with this one in a month or two or even in 6 months. I loved using Heather Robertson’s workouts. On lazy days or days I don’t want to go too hard or even days where my knees hurt but still want to exercise, I can choose her low impact workouts. Her workouts are very versatile (i.e., low impact weights, knee friendly low impact no weights, super sets, no repeats, legs and glute workout etc. She even has 1 hr no repeat workouts..those are sweat killers). I actually might do her upper body workout tonight instead of going to the gym 😅
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
@soccer Cal 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
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 YouTube? What’s the progress?
@asssannn – I did not keep this up for very long haha maybe like 2-3 months
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
So how did it go?
@420Buds 2go I can never tell if these comments are scams or the cops lmao
Guess you must’ve died from the workout.. lol nah jk hope it actually worked for you
Been 3 years n still no update … Didn’t know that this workout is a literal killer
It’s my second day bro, i m not being able to do it all in a day
This is a serious death workout
I’m unable to walk 😭
It’ll get better for sure
When the warm up is your daily workout…
Lmao
🙂i am the one
😝🤣
Me 😂
😂😂😂
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 
Right
https://youtube.com/channel/UC6ev9azskKZjB3cL6GBAZOw
She talks too much too. She could have just start from the beginning till the end
😂😂 they life story . She does good 💯💯
Agree
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!!!
Just remember, you could work out and diet for 1 year and not notice a difference on the scale, but it means you replaced fat with muscle!!
Are u heaviest now
I’m 18 too and in the same situation
Me too I’m 18 and my weight is 140 and I the weight I’m working on getting back is 125 -130 sooo please help
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 💁🏻♀️
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
@Life is Weird 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 😀 also is good as it has weights
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 !
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How did it go?
@Noo Yee really good! It helped me gain confidence using and experimenting with different weights in the gym
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 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 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!*
(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
@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)
@Min Kong it’s just the incline. it’s not always in percentage in some treadmills just as whole numbers
@Min Kong 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.
Thanks ❤
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