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.
♥ LIKE, SHARE this video & SUBSCRIBE Support me in reaching 1 million subscribers!!! xx
♥ 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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  1. Victory Emordi on October 10, 2016 at 3:15 pm

    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.

    • Vimanyu Vijayashanthan on August 14, 2021 at 8:20 am

      How are the results

  2. AMakesmesmile on January 6, 2017 at 10:27 am

    Wow this looks like a killer workout!

    • Darcy Marzoll on January 19, 2018 at 9:15 pm

      AMakesmesmile lol

    • Daniea Jackson on May 11, 2018 at 7:45 pm

      Ikr absolutely

  3. Sabucyi on March 13, 2017 at 5:16 pm

    Thank you for this video. I have done these exercises 14 times and have lost one size. Feeling so inspired to continue this routine.

    • 420Buds 2go on November 18, 2020 at 10:12 pm

      yeah right .. thanks GOD i found a legit steroids website…where i make all my orders from and its 100per legit,,here is their web site and contact num,,,,,,, and their contact +1 619-259-0721

    • Tahira Hussain on September 21, 2021 at 9:50 pm

      @Sabine Clemina How long did it take you to lose one size?

  4. Hadeyo Ambaro on May 4, 2017 at 7:46 am

    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!!!

    • sara deen on July 10, 2020 at 10:44 pm

      @Stone Darrel is it ok to go to thd gym everyday?

    • Kappha on January 20, 2021 at 1:48 pm

      Did you diet or cut out any foods or did you just lose it by working out?

    • J B on April 22, 2021 at 1:00 am

      I know this was from 3 years ago but how long did the full workout take?

    • mono 97 on July 18, 2022 at 4:02 pm

      It’s my first time doing this workout but i couldn’t keep up with exactly everything; I’m a bit disappointed in myself.

    • SparemeDat on August 14, 2022 at 5:09 pm

      Did you do any diets with it?

  5. Sandra Durán on May 26, 2017 at 2:51 am

    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!!! 💕

    • Lisa Maema on July 25, 2017 at 10:19 am

      wow!!! so proud of you!! please keep updating on your progress! 🙂

    • Christine on July 28, 2017 at 6:14 pm

      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

    • Kevin Roman on August 2, 2017 at 9:22 am

      Sandra Durán it doesn’t get easier you get better

    • Maggie F on March 18, 2018 at 3:43 pm

      You should come to my gym, it’s 24 hours

    • Taposhe Rabeya on July 17, 2019 at 9:21 am

      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

  6. Winnie Chen on September 6, 2017 at 6:29 pm

    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

    • Winnie Chen on July 30, 2021 at 9:02 am

      @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

    • 雨. on March 20, 2022 at 3:03 am


    • asssannn on November 24, 2022 at 2:19 pm

      You guys whats y’all’s progress like?

    • asssannn on November 24, 2022 at 2:21 pm

      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

    • Winnie Chen on November 25, 2022 at 5:11 am

      @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 😅

  7. skeletondance on October 22, 2017 at 11:11 pm

    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!

    • soccer Cal on July 31, 2018 at 3:04 am

      skeletondance how did it go?

    • ✨LUXURY-STYLE✨ on January 9, 2019 at 5:38 am

      Yassss me to im so sick of all this info i just wanna workout already

    • skeletondance on April 27, 2021 at 9:01 pm

      @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

  8. Natural_ Lista on May 14, 2018 at 9:43 am

    I only did half of this workout and my legs were on fire for two days!! Solid workout

    • Olivia Christian on September 1, 2022 at 4:59 pm

      Am experiencing this now

    • Harshitha Gangappa on September 14, 2022 at 2:31 pm

      Me too

    • Sumiya Maya on October 19, 2022 at 7:54 pm

      Now how much did you people loss???

    • asssannn on November 24, 2022 at 2:18 pm

      Are you still on YouTube? What’s the progress?

    • Natural_ Lista on November 29, 2022 at 10:48 pm

      @asssannn – I did not keep this up for very long haha maybe like 2-3 months

  9. vic on May 27, 2019 at 2:40 pm

    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

    • Black Sheep on November 28, 2019 at 6:16 pm

      So how did it go?

    • Hal on August 3, 2021 at 8:07 pm

      @420Buds 2go I can never tell if these comments are scams or the cops lmao

    • Gillian Lewis on June 11, 2022 at 8:55 pm

      Guess you must’ve died from the workout.. lol nah jk hope it actually worked for you

    • Mihir Shah on November 12, 2022 at 4:59 am

      Been 3 years n still no update … Didn’t know that this workout is a literal killer

    • asssannn on November 24, 2022 at 1:59 pm

      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

  10. Malayna Craig on September 2, 2019 at 2:37 am

    When the warm up is your daily workout…

    • Ali Marshall on August 17, 2022 at 9:00 pm


    • Sankett Chingaale on August 25, 2022 at 11:35 am

      🙂i am the one

    • *Khushboo Goyal* on October 7, 2022 at 7:22 am


    • linya on October 18, 2022 at 4:22 pm

      Me 😂

    • Queen Lii on December 6, 2022 at 12:21 am


  11. No on October 1, 2019 at 11:42 am

    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 

    • REALITY CLIPS on October 5, 2021 at 11:26 am


    • HelaBima FM on November 11, 2021 at 1:54 am
    • 002myself on December 14, 2021 at 3:53 am

      She talks too much too. She could have just start from the beginning till the end

    • Leelee on May 3, 2022 at 1:50 pm

      😂😂 they life story . She does good 💯💯

    • justphyu on August 11, 2022 at 3:32 pm


  12. Curtryse♡ on November 2, 2019 at 4:57 am

    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 Ill update after a month!!!

    • Jojo on May 25, 2020 at 2:56 am

      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!!

    • Sajid Shaikh on March 28, 2021 at 1:59 am

      Are u heaviest now

    • Sajid Shaikh on March 28, 2021 at 1:59 am

      I’m 18 too and in the same situation

    • Genesis López on April 7, 2021 at 1:38 pm

      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

  13. Ana Chavez on December 9, 2019 at 3:31 pm

    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 💁🏻‍♀️

  14. stewdogg42 on January 4, 2020 at 3:02 am

    This is a brutal workout. This lady is no joke.

    • Fatima Uzair on July 3, 2020 at 9:41 pm


    • Donna Zed on August 18, 2020 at 10:18 am

      Just tried it, haven’t sweat as much in months

    • Life is Weird on October 23, 2021 at 3:56 pm

      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

    • chloe xo on December 29, 2021 at 9:36 pm

      @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

  15. Anayah Unique on September 19, 2020 at 8:38 am

    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 !

    • 420Buds 2go on November 18, 2020 at 10:15 pm

      yeah right .. thanks GOD i found a legit steroids website…where i make all my orders from and its 100per legit,,here is their web site and contact num,,,,,,, and their contact +1 619-259-0721

    • Noo Yee on July 24, 2021 at 12:54 pm

      How did it go?

    • Anayah Unique on July 24, 2021 at 11:44 pm

      @Noo Yee really good! It helped me gain confidence using and experimenting with different weights in the gym

  16. Vwd68 on July 22, 2021 at 10:38 pm

    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.

  17. Andy Jame on January 5, 2022 at 12:22 pm

    *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, **** 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!*

  18. alfredo ortega on March 1, 2022 at 9:59 am

    *This is the second Treadmill friend I’ve owned **** 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!*

  19. Daniella Orbe on April 25, 2022 at 2:51 am

    (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

    • Daniella Orbe on May 11, 2022 at 5:57 am

      @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 😂

    • Min Kong on May 13, 2022 at 1:36 am

      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)

    • Daniella Orbe on May 13, 2022 at 1:53 am

      @Min Kong it’s just the incline. it’s not always in percentage in some treadmills just as whole numbers

    • K.Irsyad on May 13, 2022 at 2:19 am

      @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.

    • Yuki Shiu on September 5, 2022 at 1:04 am

      Thanks ❤

  20. Emily Jones on July 27, 2022 at 9:58 pm

    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

    • wat is pa1n on August 18, 2022 at 12:43 pm

      You got it, keep going emily

    • Jennifer Danielle on October 14, 2022 at 8:54 pm

      I think you answered my question. So do 4 sets of the superset right? Not 8

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