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♥ No matter how heavy you are, you CAN start losing weight! Start this workout with me. 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).
What is your fitness goal? How much do you need to lose? Let me know in the comments below.
If you are extremely overweight, you want to focus on LOW IMPACT exercises and avoid high impact exercises such as jumping or running because it can be extremely stressful on your joints and may cause injuries.
This is a really effective total body low impact workout to help you burn fat, increase your metabolism, increase lean muscles and lose weight.
Exercises
1) Tip Toe Squat
2) Low Impact Burpees
3) Sumo Squat & Heel Touch
4) Kneel to Squat
5) Standing Crunches + Kick
6) Knee Pushup and Tap
7) Reverse Crunches
8) Plank
Sequence: 8 Minutes, 8 Intervals (40secs Workout – 20secs Rest)
Repeat 2 sets
Rest for 1 minute between sets
Total Time: 20 minutes
Estimated Calories Burned: 200 – 250Cals
Best Results: Do this workout 3 to 4 times weekly on alternate days.
Perform 45 – 60 minutes of low intensity cardio such as speed walking, swimming, cycling or dancing on the other days.
To progress:
– Increase the workout time and reduce the rest time (for instance 50secs workout – 10 secs rest for each exercise)
– Perform 3 – 4 sets and make it a 40-minute workout
– Lift some weights to make it more challenging
*You MUST perform 5 – 10 minutes warm-up before exercising and 5 – 10 minutes stretches after exercising to cool down. This is to avoid injuries, to reduce muscle soreness and speed up your recovery.
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46 comments
I want to lose 20-23 kgs. lets start this…
This looks like a great workout but it is not for someone who is overweight. I started at over 550 lbs there is no way I could have done a lot of these exercises. I’m now at 400 and barely can do a lot of these exercises.
150 lbs 🙁 I gained 60 pounds this year 🙁
45 pounds over weight
Should I be hating myself and crying because I can’t do any of these right? Pausing every minute to catch my breath and beating myself up mentally because I can’t do something that was supposed to be easy for me? Because that’s what’s happening.
I did this and I was super sore for like one week . almost died . i wouldnt consider It a begginers exercise .
Want to reduce 40 kg
im starting to do this each day as well as her other exercises cos i know im overweight, im 20 and almost 95kg, 160 cm and ive cut off sugar and carbs for 3 weeks now and lost 3kgs !! ( so im currently 92kgs now) i havent exercised much but try to do yoga as well when im not in the mood to workout, so what you eat is so helpful too. carbs are sooo hard to cut, as i loooved bread and rice and pasta but so far im used to it ! and no sugary things, just fruit is fine but not too much. loads of veggies as well ! i believe in any of you to lose weight !!! ive been chubby since a kid so dont let your size stop you !! :))
day 1 and 2 completed :))
This is great workout……but shouldn’t be labeled beginner.
OMG! I am completely sweating. Really effective
This is perfect I started full out high impact and am in to much pain and noticed the pain and increased injury risk on my knees and ankles but this is a good starting point
i did the squats and my legs hurted for 4 days
a Overweight Beginner cant do these workout how in the hell is a fat person going to kick and squat and stand on there toes
#day 1, will do Joanna sis's workouts 6 days a week early morning! #day 90 will be the transformation physically and mentally! all the best to all of you guys. one tip guys, don't ever be like, "oh, lemme know all the exercises first then once I get an idea about entire workout I will do with her." that's rubbish believe me. It never worked for me. But today I did with her without waiting for any mastery. Now aim fearless to take up any random workout and give my 20-30 min to it early morning.
Exercise has only 15% impact on weight loss. It's very good for us but diet is the most important thing. Furthermore I couldn't do many of these exercises, you've never been fat I presume. 🤭🤣
Great workout. Not suited for people who aren’t used to movement and are overweight. You will feel pain. The bad kind. You shouldn’t power through. Instead, adapt the exercise so you don’t feel pain. If you felt motivated and got here, don’t loose motivation, look for something else. What matters is that you got here at all.
There isn't any fat loss tea or a magic pill. There are only smart dieting and training. Agoge Diet is a great tool to start with because it gives you everything you need to reach your fitness goals.
Floor exercises are not doable if you're really overweight. Unfortunately there are not that many videos that are all standing and low impact but still make you sweat. Joanna as well as Body Project do have a couple that I have done so many times that it gets a bit boring and do not challenge me enough anymore.
You're beautiful
I need to lose 100 pounds
Help
I weigh a 118 kgs
And I completed the whole work out. I'm 😅 aahhh. Loved it. Thanks ❤️❤️
Best workout for overweith
1st exercise squat.
Really?
Wow, I just tried this and stopped on exercise 3. This looked easy , I watched it twice before attempting. Definitely just had a reality check on how unfit I am. I am overweight, but damn. Will update in 1 month🤣
I am at least 50 pounds overweight and can’t even go up the stairs without struggling. Everyone on here who is complaining, she says do it at your own pace. the point is to do it and be consistent. Nothing in the beginning is easy. Losing weight is a challenge. When it got too much I paused and focused on form not repetitions. Helpful hint watch the video in its entirety first, only do 10 reps of the exercise. I appreciate that she posted this. It’s doable for anyone that is willing.
❤🇧🇷❤👋
30lbs
120 pounds to lose
No way, I can’t do all this moves with my weak knee
10:21
I'm determined to lose 25 kg to have a normal bmi.
These 50kg don't understand 100kg person what he can do or not…. I suggest do that exercise in which you think you are targeting your back and belly …and do it for longer time again and again you will lose easy and fast… if you try these hard exercise you will get demotivated… Just keep going moving slowly or fast doesn't matter just keep moving.
Thank you for this💕
i cant do some of this workout , i feel knee pain , cant even talk for 3 days
I did this workout 3 or 4 years ago… it's been two years since I moved to other workouts (mainly outside home). Today I felt to come back to this and see how it was. I am so proud of me for finding it challenging but in a healthy way. There was a time I couldn't do this without feeling like dying and constantly pausing 😂
That 5:12 is too hard for people who has overweight issues.i
Exercise has never been a friend of mine. I've had a personal trainer and I just gave up without any real results. I've been doing Keto since February and have lost 30 pounds but need better results. I'm gonna give exercise a go again. I weight currently 260 and want to be 160 by next summer. Please tell me this will lead me in the right direction. Wish me luck 😃
🤗🥰
116kg
114kg (-2kg)
My eyes simply cannot get off your AB CUTS.
Seeing them so perfect gives me so much pleasure.
🙂🙂🙂
Day 1 doing this workout, start from 68kgs🙏🏻
I stopped doing anykind of exercise for the past one month also eating a lot of hormonal pills for pcos have took a heavy toll on my body and on top of that now my knees are making weird cracking and popping sounds and I am only 19 …
My body has become very heavy so I wanted an exercise that helps in burning the fat and also is simple and I think this is the one .. I hope I can lose some weight with this exercise 💛💛🔥. thankyou for posting this exercise 🌻
starting today again lol my joints are not feeling good lmao
There’s no such thing as ‘toning up.’ 🙄
Do you really expect overweight beginners to do surrenders? 🤦♀️
I did this full workout at 50 exercise and 10 second weight interval but my fitness band shows merely 80 cals burn so what's with that ?
Im gonna start doing this every night along with a 7k walk everyday. And limiting my cories to 1200 😁 Current weight is 190 and im hoping to be 160 before march