Some-Week HIIT Arrange for Beginners


I Tried HIIT Workouts for 1 Week

Video taken from the channel: Vanessa Blanco


HIIT Home Workout for beginners

Video taken from the channel: The Body Coach TV


20 min Full Body HIIT Workout Beginner Strength 40s/40s Intervals

Video taken from the channel: Group HIIT


8 min Intense Full Body FAT BURNING HIIT | Lose Weight At Home, Beginner Friendly ( Eng Sub)

Video taken from the channel: April Han



Video taken from the channel: Emi Wong


HIIT for Beginners: Walking Interval Cardio Workout, Low Impact, Fat Burning

Video taken from the channel: jessicasmithtv


FREE 4 Week Beginner’s Workout Plan Total body workout plan to lose weight and tone muscle

Video taken from the channel: Tone and Tighten

This four-week HIIT plan for beginners is designed to introduce you to interval training and ease into it safely — gradually building up your threshold and ability to handle more intensity over time. While HIIT training can be an intense way to work out, the great news is your level of exertion is relative to your fitness level. WEEK 1. Day 1. 10 Jump Squats, 20 Mountain Climbers, 10 Press Ups x 2. Day 2. Fast Walk 30 Mins. Day 3. 10 Burpees, 20 Plank Jacks, 30 Lunges x 2. Day 4. Fast Walk 30 Mins.

Walk Outs Shoulder Taps Squats. Here, Takacs outlines a 4-week HIIT walking plan that’s perfect for beginners. Throughout the plan, you’ll see a few different buzz words.

We outline what those mean, here: Recovery pace: Keep moving — no need to over-exert yourself. This pace often follows or precedes a high-intensity pace. Getting The The 4-Week HIIT Plan for Beginners Fitness MyFitnessPal To Work You might have the ability to discover the exact same material in another format, or. The 4-Week HIIT Plan for Beginners with Jessica Smith TV and MyFitnessPal This four-week HIIT plan for beginners is designed to introduce you to interval training and ease into it safely — gradually building up your threshold and ability to handle more intensity over time. 4 Week Beginner Workout Plan These workout plan consists of 2 a different workouts that will progressively build on themselves.

You will alternate performing each workout 3 times during the week according to the number of reps listed on the plan. The following pictures will help clarify proper performance of each of this exercise. Keep the knees slightly bent and land softly on the balls of your feet. Engage your core and glutes and maintain your knees in line on your hips and feet. Keep your arms extended and your elbows lose during the entire workout, and maintain a steady and smooth breathing pattern.

Wall Sit. Many HIIT workouts are too hard for beginners and so I wanted to introduce you to this great type of exercise slowly and gradually. After just four weeks, you’ll be ready for something more demanding. All you need is about 30-40 minutes three times a week and, best of all, you can do these workouts in the comfort of your own home.

This 4 week home workout plan targets the entire body each week. These exercises are perfect for beginners, and can easily be modified to increase the intensity as you gain strength and fitness. Every workout uses bodyweight exercises to create resistance and strengthen the full body right at.

List of related literature:

For example, week 1 may include four resistance training sessions, two high-intensity interval training sessions, and two aerobic training sessions.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

The key here is to visit your plan weekly and use it as a guide to make daily and weekly decisions about your training.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
by Joe Friel
VeloPress, 2016

See Chapter 13 for more details on HIIT training.

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

To do this, you need to dedicate two or three days per week to fifteen to twenty-five minutes of high-intensity interval training (HIIT) with resistance bands or weights.

“Over the Counter Natural Cures, Expanded Edition: Take Charge of Your Health in 30 Days with 10 Lifesaving Supplements for under $10” by Shane Ellison
from Over the Counter Natural Cures, Expanded Edition: Take Charge of Your Health in 30 Days with 10 Lifesaving Supplements for under $10
by Shane Ellison
Sourcebooks, 2014

This includes planning resistance training sessions 2–3 times a week on nonconsecutive days for beginners and intermediates.

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

Training week Wºrkºut 1 Workout 2 Workout 3 Weeks 1-5 Base training: Run at least 5 days per week at an easy aerobic pace.

“Developing Endurance” by NSCA -National Strength & Conditioning Association, Ben Reuter
from Developing Endurance
by NSCA -National Strength & Conditioning Association, Ben Reuter
Human Kinetics, Incorporated, 2012

Interventions: Participants randomized to exercise training (n=27) met 4 times/week for 12 weeks and performed 150 min/week of moderate intensity aerobic activity, followed by resistance training twice/week.

“Ferri's Clinical Advisor 2016 E-Book: 5 Books in 1” by Fred F. Ferri
from Ferri’s Clinical Advisor 2016 E-Book: 5 Books in 1
by Fred F. Ferri
Elsevier Health Sciences, 2015

If you’re looking for structure during this period, I’ve included a 4-week program that you can follow or modify to suit your own needs and training schedule.

“The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.” by Chris Carmichael, Jim Rutberg
from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.
by Chris Carmichael, Jim Rutberg
VeloPress, 2017

Add in a reasonable 2-week taper, and thus a 16-week training plan can begin any ultra training.

“Hal Koerner's Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond” by Hal Koerner, Adam W. Chase
from Hal Koerner’s Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond
by Hal Koerner, Adam W. Chase
VeloPress, 2014

Here is an example of an 8-week block of training that involves 2 download weeks.

“Tennis Medicine: A Complete Guide to Evaluation, Treatment, and Rehabilitation” by Giovanni Di Giacomo, Todd S. Ellenbecker, W. Ben Kibler
from Tennis Medicine: A Complete Guide to Evaluation, Treatment, and Rehabilitation
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Springer International Publishing, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I​ will​ doing​ this​ without​ diet
    Starting​ weight44.4kg��
    Goal weight​40​ kg
    Day​ 143.5​kg wow! ��
    Day​ 244.3kg(I​ eating​ a​ lots​ today)​☹️
    Day​ 3
    I​ will​ updates​ every​day​ until I​ reach my​ goal weight!

  • Today was my final day of the 4 week challenge. Thank you Emi for motivating me to finish it even though it was hard. I feel so good and confident. I’m going to continue with the other challenges too.

  • This is my 1st hiit workout with you and I really enjoyed it. I did a cardio workout with you the day before and enjoyed it as well. These will be my workouts for the next month or so. I’m trying to lose some lbs and tone. I found your channel, I believe in on my way with your workouts. Thank you for the much needed motivation.��

  • For anyone reading this, you should also diet, control eating by limits and exercise daily for faster of the same results as this video says.

  • I absolutely love all your workouts! I did the Fall challenge in December, and now I’m doing the January Jump Start. I’ll be 68 in a couple of days, and I’ve got arthritic knees, but you almost always show a way to modify for those of us with challenges. I definitely feel much stronger and fitter than i did a couple of months ago. Much appreciated!

  • Week 1 –
    Day 1 ✔️
    Day 2
    Day 3
    Day 4
    Day 5
    Day 6
    Day 7
    Week 2 –
    Day 8
    Day 9
    Day 10
    Day 11
    Day 12
    Day 13
    Day 14

    19.08.20 55,1 kg
    02.09.20?? kg

  • Excellent beginner video! The tech was solid. The instructions clear and appropriate (not sure how you knew I was slouching forward ��). Exercise plan was great, with lots of options to find my fitness level to get to the various intensities you directed. Especially appreciated the mini previews of the HIIT portion. Keep up the great work Jessica, you are a real help to me. ����

  • Starting this challenge and sharing here to keep me going ��
    Day1: Did 15 mins of the 20 min workout and left before 3-4 secs. Couldn’t go anymore ��
    Day 2: Did the whole workout even though died at the end. I can be better at this one but I am glad I finished it ☺️
    Day 3: Its the full body HIIT again and I feel
    I did better than day 1 but left 3 of those jumping exercises in second round. Still a progress and I know by the end of this program I will nail it! ☺️
    Day 4: Today was easy( i.e. I could do all exercises without skipping) but it definitely did burn. I am glad I could finish a day with all workouts and reps as emi ��

  • I have a meniscus tear in the left knee, bulging disc in the back, rotator cuff in right shoulder. I used to work out three hours a day and easily rode my bicycle as much as 25 miles in one trip. Then the injuries, pains and age came in and now I’m out of shape, overweight and even the warm up is a challenge. Having a standing exercise, where the instructor repeatedly encourages you to work at your own pace and listen to your body is wonderful. My only go to workout. My timer is set for 9:30 every morning.

  • I had the worst cold and cough last week but I am back to keep doing the January Jump Start 2019. I love this one it is basic and the instructions are clear and I didn’t have to make any modifications for my disabilities. Of course I want to get my weight to a healthier level but most importantly I want to get my body stronger and work on getting my blood pressure to a healthier level as well. A lot of my physical health issues are in my lower body so these walking type workouts are already helping me!

  • I reached day 10 but then I had to undergo a foot surgery…I want to continue working out though! Anyone can tell me what I can do?

  • I had to take Thursday and Friday off for the 2019 January Challenge, so I’m a bit behind for my first week as I started it on Sunday. For a HIIT workout, I loved this one! Not too crazy of intervals, and I even did the higher intensity moves! Since I got off a day, perhaps I’ll still do the stretching routines tomorrow and start my Week 2 on Monday! Then I won’t be off on days with the rest of the group doing this challenge!

  • Hello Jessica, I’m Maria from Spain. THANK YOU VERY MUCH FOR YOUR WORK. I have started a new YouTube channel of sports routines and Nutrition tips and you have been my maximum inspiration to undertake this initiative. I will continue following you and learn from you. Thank you very much!

  • I have lost 75 pounds doing weight watchers and walking. I’m a 45 year old woman and after being that much overweight it had its affect on my knees and I cant do aerobics and cardio wheel I have to jump or land on my feet because it hurts my knees. I was searching for cardio workouts for people with bad knees and came across your video and in so glad I found it. I was able to keep up with this and I’m excited to see what you’re other videos are. Thank you!

  • I have been doing Emi’s workouts for a while and I just started my third week of this one month challenge. There’s nothing I regret and I am actually feeling great and more confident in my skin. It’s encouraging to see how strong our bodies can be even at the point of breaking down. So far my arms have slimmed, my waist is smaller and my thighs have slimmed down too, so if you want to do this and it seems tough or have some doubt, do it and you would marvel at the results.

  • FINALLY an actual workout series thats actually for complete beginners. some of the workout routines on here are far too hard for someone who hasn’t done this kind of workout before. thank you!!!!!

  • I’ve been doing this work out for three weeks and today after jogging on the spot during the ‘active rest’ periods I’ve decided I need to find another one that’s more intense. I’ve noticed not only and improvement in my cardio but also balance and flexibility and I never felt like cheating and skipping a day. I also haven’t had a back ache since starting. I think I will always come back to this one for my rest days as it is perfect for getting myself moving and loosen up.

  • when i first exercised with this i felt like I was working out in a black mirror episode cause there was no usual music and I was just hearing “ding” while staring at the person lmfao i love this workout c:

  • Jessica, you are the best trainer there is if not the greatest. You make me enjoy exercise. I’m trying to guide myself back to a healthy weight and it has been a difficult, painfully ardous journey. No one provides a better or more accessible instruction. Thank you for your work. You give me so much hope!

  • I have a severe knee injury. Tore my acl, menisucs is worn and ligament is torn knee is unstable waiting for surgery. Alot of workoits i cant do so this is great. Espically with the knee pain

  • Did this one after a 30 minute strength training with dumbbells and a 20 minute bodyweight session. Feel great. Not sure if suppose to do the cardio before or after strength training.

  • This was a great workout! Regular jogging is too hard on my knees and getting to the pool can be too time consuming, but this I can manage. Thank you!:)

  • today was my first time and thank you. i worked up a sweat without fear of injury. i am 61 years old and want a strong, healthy heart!

  • Im gonna take you all with me for my “maybe” weight loss journey.
    So I’m doing this workout with some others.
    I Will try to eat less but I live with my parents so it’s probably gonna be a little hard for me+I love to eat hehe��

    but I’m gonna do my best!!��
    (Like so i dont forget thanks!!)��

    Day 1: Did all workouts yay but ate too much.

    Day 2: I missed one workout… but I was also out riding horses☺️ -still ate to much but lost about 0.4 kg soo that’s not to bad…

    Day 3: Ahhh sorry… I workout for like 5-6 min before I went to bed hehe��. But I went to dance class yayy�� And I didn’t eat that much…

    Day 4: Did all of the workouts+ I walk for like an hour but ate a little too much…
    Day 5:

  • I am one of three Mum’s that help run a local FitClub for other Mum’s to workout in a friendly environment. I run the Thursday class which is HIIT It Thursday, often a HIIT workout. Thanks for this video. I am downloading the Nike Training Club app now as I liked the look of some of the exercises you were doing and I’m always looking for something new to do.

  • Im confused as to how you’re supposed to log this onto my fitness pal as calisthenics. There’s only two options for calisthenics in the app. There’s calisthenics push-ups and sit ups vigorous effort and calisthenics at home light effort. Which one is this?

  • AGE➡️ 15
    HEIGHT ➡️ 160.5
    WEIGHT➡️ 50.0
    ��WEEK 1
    DAY 1✅ 49.6
    DAY 2✅ 49.7
    DAY 3✅ 49.4
    DAY 4
    DAY 5
    DAY 6
    DAY 7
    ��WEEK 2

  • Love how you included the clips where u were struggling lol shows its not as easy as some people make it seem, i wont go hard on myself if I find myself struggling anymore! Will def try the nike app. #NikeSponsorVanessaAlready lmao

  • i started yesterday and must say its not easy at 53, but what a brilliant work out. Love it early days but hopefully it will make a difference.

  • Perfect for when you’ve fallen out of working out and want to jump back in. Hard enough to break a sweat at points, but the moves are easy enough to keep you from feeling discouraged.

  • Hah, Jessica kicked my butt today �� According to my fitbit, I burned 236 calories; 13 minutes peak heart, 12 minutes cardio. I did the beginner moves. Thanks for making the videos for beginners!

  • This is my doubt since so many months, we can eat anything before this exercise. If yes how much we have to wait to start exercise.

  • thank you just what i needed:) nice and gentle but works those areas i don’t get to when i go to the gym, and i don’t feel i am competing with others; and is great to be able to get back into walking exercises since having had plantar fascitis and recovering from it:)

  • Hi Jessica. I love your workouts, walking, weights and now trying this. I’m 67 and have wanted to do a hiit workout but they are to hard for me to keep up with. This was perfect..Thank you…Susan

  • I’m ready to get started. It’s not about weight lost which is always a pluse. It’s about creating a life of discipline, consistently building and healing a healthyrelationship with God, myself and others. As long as I have the support of Peanut and my new friends I know it’s gonna be alright. slow and steady.

  • Bravo, Jessica! I have been “scared” of HIIT for way too long, but this was such an approachable and doable (yet challenging!) workout! Now I’m going to try ALL your HIIT workouts! <3

  • I love this one!! Quick and effective! Quick question…Do you add more workouts to your day when you record the workouts? Thank you! ��

  • Me: Doing the workout in my room and making a ton of noise.
    My Parents: Walk into the room with me lying on the floor in a pool of sweat

  • God I’m hoping to lose a stone and a half before school in around 3 weeks. I’m out of breath by the warm up so this should deffo be fun��

  • Lol Jessie J video workout is on repeat so she is not doing the full 1 min sets for each excersise, she does 10 sec and the video just repeats itself

  • Great way to start my day at home before getting to my desk will be building this into my day for sure. And I need to lose quite a bit of weight! Thanks Jessica!

  • I did the whole thing today!! This is great, and works well as an alternative when the outdoors is too hot and humid or to cold and windy.

  • Hi emi today I’ll be starting my 3rd week challenge. My curiosity after I finish 4 week challenge exercise what should I start as I’m confused seeing so many work out videos

  • I’m going to try this starting the day after tomorrow, which is 23.08.2020. gonna do this exercise with one of her thigh workout videos from her channel.
    Age: 14 yrs old
    Weight: 45kg
    Height: around 155cm
    Day 1:
    Wish me luck

  • Hey… I’m starting it today 21aug 2020…
    Hope I finish it successfully…
    Currently I’m 68.4kg..
    I wish to tone and reduce my weight…

  • I began this challenge a couple days ago but I got tired really fast and wasn’t able to finish all the videos. Today I decided to start from day one instead of following to day three, and I’m amazed at how much stronger and motivated I felt! Was able to complete both rounds and I’m still feeling amazing:) excited for day two tomorrow!!
    Edit: day 2 done!! Excited for tomorrow!

  • January Jump Start Challenge Week 1 Day 6! I was too tired to work out yesterday so I did stretching, and then completed Day 6 today instead.:)

  • Hey guys I’m Jess and I am really self conscious about my body ��. Im 14 in November and weigh 54.5kg, I’m 4.3 foot and ready for a change!

    Day 1: ✅ I am dying!! But I’m not just gonna say I’ll update then stop, I promise to commit! ❤️ today is the 19th of August btw

    Day 2: ✅ everything hurt from yesterday but I’m not giving up learning to love the burn ��

    Day 3: ✅ no changes yet but i am more motivated then the ever! It’s only day 3 but I believe in my myself. If u are doing this workout then keep going, you can do this ❤️
    Day 4:
    Day 5:
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    Day 30!:

  • Start date: 15/08/20 Week One ��Day 1: Great challenge for day one! Added some resistance training for my glutes & legs afterwards!

    ��Day 2: Abs were on fire after this one but a great sense of accomplishment once I completed it! Again, added resistance training. ��Day 3: Struggled with this one �� but fired through! Worth it in the end. Added some resistance training again. ��Day 4: Abs are still on fire from day 2 �� but I enjoyed this workout! I added 4kg dumbbells. ��Day 5: Leg & bum workouts are my favourite! Enjoyed this one, added leg weights for that extra burn. ��Day 6: Legs are killing me today, glad that ones over with ��. �� Day 7:

    Day 1: tui muốn ói lạy nhưng mà hoàn thành nhan
    Day 2: hoàn thành nhưng cái cơ đùi đâu quá huhu

  • Hello frm kerala..aged 41..I have startd following your workout yestrday kids r doing since one month..lots of I too decided.
    Taq so much..its inspiring one

  • Today (06-08-2020) i start 4 weeks program. I will update result every week. I will try my best:)
    Day 1: Done
    Day 2: Done
    Day 3: Done
    Day 4: Done
    Day 5: Done
    Day 6: Done
    Day 7: Done
    After 1 week i lost 0.5 kg. The measurement dont change too much. Keep trying:)
    Day 8: Done
    Day 9: Done
    Day 10: Done
    Day 11: Done
    Day 12: Done
    Day 13: Done
    Day 14: Done

  • Today is the 3rd tym I’m restarting 4 week program….every time I do this program I some how lack motivation and feel lazy�� to do workout and stops at day 6..
    I wish i could complete this 4 week fat burn program atleast this 3rd

  • I’m honestly a lazy and a weak person, I procrastinate alot. When I did this 1 month program I did it half-assed, and sometimes I took more than 2 days break, also during workout videos, I sometimes did each workout for less than 30 seconds and then skipped to next workout, sometimes for a 30 min workout I did around 10 min only in total. With all the laziness I’m actually shocked at my results, I lost 2 kg in 1 month, and I didn’t gain it back after I finished this program, and even though I just lost 2 kg there’s a big change in body, specially my stomach area and my thighs. This made me soooo happy, and it gave me motivation to do this program again, and this time since my body is stronger than it was at the beginning I can hold my body more, so I’ll put on more effort ��
    I just wanna say if you’re like me and can give up easily, it’s ok we’ve all been there, if you stopped the program midway and days passed on, then it’s ok to continue where you left off, no one is judging you, it’s just you alone in your room, it’s ok not to be motivated on some days, just on days where you can continue with her program, even if it’s for 10 min then do it. Determination is what will help you get through ��

  • I’m gonna update this and for people who want to see if this workout works. I started this on August 17 and I weighed 138 lbs. (5 feet 6 inches) I tried this before, but I had summer classes in the way.

    Week 1
    �� Day 1: I don’t see any changes or differences. It’s tiring, but always try your best otherwise it won’t work out. (no pun intended) I also did a 2 mile run and I have swim practice.

    �� Day 2: My abs hurt so much but my stomach has become flatter. Try stretching. It really helps

  • LOVE THIS!!! I really like not hearing an “annoying voice” & having a timer on the screen. Would love to see full body stretches using this same format��

  • Hell of a thank you here. I tried for the first time a hiit similar to the nike Jessie J training and I couldn’t finish it…seeing you struggling as you are at the beginning and Knowing you improved encourages me to keep trying and working! So thanks a lot those videos from regular people and not ”coach” or fitgirls (who I don’t hate at all BTW) are so much more encouraging! Hope I did not made too many mistakes on my comment (I’m french ;))

  • I always feel better after doing ur exercises <3 truly almost like a life saver u don't know how much impact u have on my life thanks

  • DAY 1 ��: I quit exercising for a week, just got back on track, only managed to do 1 round because I was shaking. Still motivated to do day 2!
    DAY 2 ��: Managed to finish 2 videos (abs), felt really good after the workout!

  • Great alternative to getting out on my bike in the wind and rain/hail today! I’m 5 weeks into improving my health and fitness and this was great, especially since I can’t do anything too high impact at this stage! Thank you.

  • Hey everyone this is me alina..
    I want to share the updations of my this workout…
    Day 1 wall sit and yoga pushup was the toughest but i did whole workout��✔️��
    Day 2-✔️
    Day 3-✔️
    Day 4-✔️

  • Been a bum for 2 weeks so I’m kicking back with this program!
    Will update as I go!
    Starting weight: 65.8kg
    Waist: 29.5 inches
    Right thigh: 24.5 inch
    Left thigh: 25.5 inch
    Hips: 40 inch
    (I’m a pear shape body for those interested)
    Started 15.08 (RESTARTING 17.08 bcos I drank the day after LOL)
    ✅ Day 1 Did 40 min walk prior to workout but omg this killed me lol
    ✅ Day 1 (restarted 17.08) holy shit, this is still so tiring and still killed me haha
    ✅ Day 2 ab workouts were not bad at all. Still worked up a bit of a sweat but it’s not that tiring
    ✅ Day 3 yep this still kills me. Sprawl and pike jump jack are the worst ;_;

  • I just finished my 4th day of this workout and it’s also my 5th day of (dukan diet) and at beginning of the diet i was 86 kg�� my goal is to reach 65 kg ��
    I will keep you updated every weeks if I didn’t forget ��

    First week update: 81 Kg ����

  • Starting this on 14th august…im too late 3 weeks and school starts..
    No pain no gain im gonna work hard to achive my goal 60 kg i am 172 cm my current weight is 68 i think.
    Day 1:✅
    Day 2:✅
    Day 3:✅
    Day 4:✅
    Day 5:✅
    Day 6:✅
    Day 7:✅
    Week 1 donee ��
    Day 8:✅

  • So I am going to do this with the “roberta gyms loose 5kg in 10 days workout” so I will be sharing my results but I’m only doing 10 days
    Day 1:
    Day 2:
    Day 3
    Day 4
    Day 5
    Day 6
    Day 7
    Day 8
    Day 9
    Day 10

  • Day 1.. done. Started my program today!!12 aug 2020
    Day 2.. done enjoyed feel special. 30 exercises were easy 10 min exercises were really tough.
    Day 3: did dis video workout well. But i hv difficulty doing stretches as m not dat flexible.
    Day 4: all done.
    Day 5: done. Stretches were good.

  • Another great workout! I cannot say enough how much I have appreciated your videos! You provide an at-home option that is perfect for me while I am home with my daughter and each exercise is unique and dynamic and the instruction is very concise and easy to follow!

  • Well I just started today and I could only do half the workout, and I even had to do modifications and take longer breaks to get through it. Oops

  • Hello there! Today is day one. Do you have any tips on how to lose weight? I weighed 50kgs 5 years ago but now I am already at 61kgs. �� My Dr. said I am already overweight and I want to get fit.

  • Okay so I’ve been doing others but this will help do my whole body. I want to fit into my prom dress for next year! Lets do it!!
    WEEK 1
    Day 1! I hurt so much, the video was intense! I stopped sometimes but completed!
    Day 2! my abs hurt so much I thought about not doing it, but I did! After getting into it my abs hurt less and I completed it! It was easier than last time!
    Day3Done! Irt was easier than day 1 but still a struggle

  • I am going to try this today is my first day, guys motivate me. Going to upload the results in one week and then one month later too

  • I will be doing this work out and wrote my daily progress in this comment. Fighting!!! Current weight: 53 kg
    My goal: 48 kg
    Day 1: ✔️

  • I’m gonna try this cause I’m fat �� Day1: This was one of the worst experience of my life �� But I’m super happy I finished it today cause I already wanted to quit in the middle of the workout, so I’m proud of myself that I did it, it didn’t went so smooth as it should go. I didn’t do the stretches cause I was lying dead on the ground. I’m gonna do it later on the day again so I’ll keep you updated for the people who care:) I’m gonna keep going cause I wanna accomplish my goal �� Day2: Today wasn’t as hard as yesterday, I think I did 20 seconds instead of 30 so I hope it doesn’t affect much. I also did the stretches today. I did this in the night because I was at the beach the whole day. I didn’t want to do it when I remembered myself that I used to quit after day one and I don’t want that to happen again. I was still eating like a hippo but I decided that I need to eat healthier. The mountain climbers and plank jacks were not going very smooth but I tried. (I kept slipping lol) I have the feeling it isn’t working (obvious cause it’s day2) but I’m still gonna keep going. Maybe I’m gonna try mixing the slim and toned thigh workout or the gap workout too:) Thanks for all the support, I’m much more motivated then I used to be �� Day3: I wanted to skip today but I didn’t, again I did it in the night but I don’t think that matters. And I ate like a hippo again todayAnyways, tomorrow imma try to do the thigh workouts as well! Thank you so much for all the support in the comments even tho it’s 3/4 people ❤️ I’m super much motivated then I used to be, thank you all so much and ill updat tomorrow.

  • Hey Emi! I am excited to try this 4 week challenge. I am on day 2 and I got a little confused, so I had to go back to this first video to figure out the pattern. Would you be able to rename the videos (Ex: day 1, day 2, etc.) to make it easier to follow? If not, no worries!

  • I know the video is 2 yrs old but I felt everything you experienced ��…because I made the mistake of doing HIIT 2-3x/week…which badly impacted my other workout.
    Your quads were fatiguing fast…yes..HIIT does that lol. The moves can be explosive and definitely not for joints or beginners without modifications or less intensity. Kudos for pushing through. ��

  • Beginner. Good workout. Glad found this channel
    Love the quietness which allow me fully concentrate.
    Thank you. Hope I will keep up.

  • Did this workout for 28days. Idk whether I lost weight coz I didn’t check it.. but seriously I am able to wear the outfits that were tight long back.. Love u Emi.. Ur workouts are amazing❤️ I’m gonna start with another of ur video soon..��

  • Just found your video and tried the work out, really enjoyed it and felt great afterwards, will be trying the others, thanks so much for this I have been looking for a doable workout and these look great

  • Hi Emi and the one reading this, too ��
    I’m from India ���� and I’ll be starting this transformation plan from today i.e. 18/08/2020 with on-the-scale: 64.1 kgs
    I’ll be taking it forward with my traditional homemade Indian Meals updating the progress each day or alternatively.
    Day 1: ✅ I completed it and second set took my breath away.. lol! But came out strong in the end! ����
    Day 2: ✅ I just did 15 min 30 Abs exercises because I needed to go somewhere. But I must tell you it was fab ��
    Day 3: ✖️✖️ Couldn’t do it because of a busy day. Just went up for a 30 min walk in the morning ��

  • I’m an asthama patient and have been constantly doing no jump workouts. But can I do this? I mean I’m almost done with 1st set but I have taken longer breaks. Please guide me

  • Im going to do this 4 weeks challenge

    Week 1
    ✔️Day 1
    ✔️Day 2
    ✔️Day 3
    ✔️Day 4
    ✔️Day 5
    ✔️Day 6
    ✖️Day 7 i kip streching yesterday because i did something

    Week 2
    ✔️Day 8
    ✔️Day 9
    ✔️Day 10
    ✔️Day 11
    ✔️Day 12

  • Starting this today August 5th 2020. Gonna grocery shop for healthy food today and start! please like to motivate me ��

    Starting weight: 253 lbs
    Goal weight: 160 lbs

  • So, after finishing this 1 month challenge, I’m here to give my result.
    I lost 3kg in one month, and I started my diets in my third weeks. Even if it not much, but I see my thighs and arms are toned a little bit, my stomach lost a little bit of fat, my mood started to improved, and when I’m on my period, it goes smoothly without any problem.
    To sum it up, I’m very happy with this challenge, because IT WORKS! I’m a beginner because I haven’t had any workout this much after 2/3 years lol��. Thanks a lot Emi, you motivated me to do this workout so I don’t give up!

  • It’s recommended you only do HIIT about 3 times per week in order to give your body enough time to recover and grow.
    Also, those Nike workouts look really intense. People should realise that they don’t need to put themselves so much if they’re not yet at that level, and can instead try modifications.
    You can find a wide variety of HIIT workouts to try on FitnessBlender. Their videos are also on YouTube

  • I’m definently going to try this app, I’ve been trying to work out for ages but I can’t find anything that really works. Also, I love how she starts the HIIT Nike workouts before they officially start in the app haha!

  • Hi everyone! i’m going to start this program so i thought it will be good if i write down everything so i don’t loose inspiration. I just want to add that my diet isn’t very healthy, my mum cooks all the meals in the house and they are not very balanced (she didn’t let me go on a diet)
    Week 1=
    Day 1: it’s so hard! i didn’t manage to finish all the exercicies and i took so many breaks.
    Day 2: omg everything hurts so much now, today was much harder than yesterday.

  • Hey Emi, I wanted to say I been doing your workouts for about 6 months now, and I’ve been going through a mentally tough time right now, and the little motivational things you say throughout the video are really encouraging and always manage to make me feel better and give me hope! ��

  • Today is my first day trying this out and I was only able to do till step 7
    and i couldn’t do second round at all T_T
    My goal is to master these exercises properly

  • You guys, Emi’s stuff work so well. You just need to stay consistent! I have never looked so good or fit in my life. Been working out with her videos since February and the results keep you going guys.

    Didn’t go on a diet, just snacked a lil less, drank more water and cut a lil on my carbs (I used to eat rice everyday). Keep motivated everyone!

  • I’ve completed my first week and the results are just AMAZING. My body measurements got reduced. There was a skirt that did not fit
    before I started this workout but not it fits perfectly. Waist became small. Thighs are toned. And my stubborn chubby cheeks are getting smaller. Thank you Emi❤️ Much love from India!

  • Fighting for me!!

    Day 0 = 53 Kg
    Day 1 =
    Day 2 =
    Day 3 =
    Day 4 =
    Day 5 =
    Day 6 =
    Day 7 =
    Day 8 =
    Day 9 =
    Day 10 =
    Day 11 =
    Day 12 =
    Day 13 =
    Day 14 =

  • I’m not a beginner but have missed my workouts for two weeks and am using this to get back into it. I love that you have what part of the workout we’re in posted on the screen. As usual, Jess, your workouts are informative and beneficial.

  • It’s very effective thank you..but i have questions…………..what preferred: Q1:how many times in a week i should do it is Daily? Or what?……….Q2:should i do it a in the morning or before i sleep?

  • I’ll update every day �� btw writing this on day 4
    Day 1:✅
    Day 2:✅
    Day 3:✅
    Day 4:✅ I wasn’t able to complete the last workout
    Day 5:✅
    Day 6:❌
    Day 7:❌
    Day 8/6 and 7: I’m doing the workouts I missed from day 6/7 so technically I’m still on those days
    • Week one review ��
    -okkkkk so far I haven’t seen results but now I’m onto Week two so hopefully I’ll see results in the next week or two, also I didn’t weigh myself I completely forgot lmao �� but I’ve kinda stopped weighing myself since even though my weight might be the same I could still be loosing fat but gaining muscle ��
    Day 8:✅
    Day 9:✅
    Day 10:✅

  • You’re not supposed to go Gung Ho all 7 days! You’re supposed to have REST days in between your days for recovery. You’re exhausted because you’ve literally exhausted your energy reserves.

  • Purchased your workouts on Prime and getting better at them and love these workouts so much. When I first started I got half way through this and burst into tears. I felt I’d failed at everything and couldn’t keep up with anything and either everything was too hard or too boring or the instructor just wasn’t on my wave length. I tried this and literally had tears dripping down my face because I could do it! That was the start for me and I’ve kept going thanks to the encouragement and kindness and compassion of Jessica. These workouts are amazing! Changing my life. Thank you ��

  • Weight: 63kg
    Height: 1.63cm
    Goal: 57kg
    So I’ll upload at the end of the two weeks my results, I’m gonna do the intermediate fasting plus a good healthy diet with this exercise, maybe going for a walk every day.
    Wish me luck��✨

  • day 0: 61.8kg
    goal for now: 55kg
    i know that it’s gonna take a while but i’m gonna do it because i’m fat
    i actually started working out a month ago and i did chloe ting workouts and i lost 2 kg
    i’m gonna do this workout everyday and i’ll also do the slim thigh workout

    day 1 done
    day 2 –
    day 3 –
    day 4
    day 5
    day 6 –
    day 7 –
    day 8 –
    day 9
    day 10 –
    day 11 –
    day 12 –
    day 13 –
    day 14
    day 15 –
    day 16
    day 17 –
    day 18 –
    day 19 –
    day 20 –
    day 21 –
    day 22 –
    day 23 –
    day 24 –
    day 25 –
    day 26
    day 27
    day 28 –
    day 29 –
    day 30 –

  • JUST FOR 1 WEEK Results
    From 59.7 kg to 58.4 ( I have anemy so i couldn’t get lose weight)
    Upper belly from 78 cm to 75 cm.
    Belly from 85 cm to 81 cm.
    Lower belly from 91 cm to 87 cm.

    BUT I did another exercise -> Lilly Sabri 7 days intense lower abs.
    Also I have been eating healthy food for 4-5 months.

  • i am really fat right now,hope this can help,i dont work out for a long time,so i am looking for the full body workout for beginner

  • Hola!
    Hoy comenzaré la rutina ����
    Peso: 77 kg
    Vuelvo pronto para registrar resultados ��
    (Estaré saltando la cuerda y cuidado un poco más mi alimentación para mejores resultados����)

  • I lost 5kg since May, now i’m 57 n stuck there for 3 weeks ���� my goal is 55 i hope i’ll be succeed to get it by doing this starting today ��������

  • Height: 160cm
    Weight: 61kg
    Goal: 45kg
    (I also do arm excersises and eat less then I used to eat)
    Day 1:✔️
    Day 2:✔️

    Someone remind me please x

  • Question: is there a link to explain how HIIT was discovered, and how do I know if a HIIT with 40 is better than a 30 etc? Also, I love and appreciate the no talking-thank you thank you thank you!!

  • I’ve been doing this for 2 weeks and Jump squats will always the hardest part for me. Oh and superman too, I feel my body stretching so much I wanna die

  • Girl when you do the workout in the nike app you should do the move only when the timer is yellow the rest of the time just relax girl. Your heart must be beating out of your chest, great job anyways

  • yeah so I have school in less than 2 weeks so I’m gonna try this, I did this twice a day ^_^. I’ll update in a while Start: 53.7kg Day2: 53.4kg Day3: skipped Day4: 52.6kg Day5:

  • I’m doing a second round guys!
    Plz help me motivate!!
    The first round gave me visible results but they were not really big changes so I thought to do a 2nd round!

  • Alright next one^^

    “Dirty LowCarb diet” (80-125 carbs)
    Weight: 118 lbs.

    Week 1: +5 min. Planks
    Day 1✅ (115 carbs)��
    Day 2✅ (125 carbs)��
    Dau 3✅ (150 carbs)��
    Day 4✅ (95 carbs)��
    Day 5-
    Day 6-
    Day 7-

    Week 2: +5 min. Planks + stretching
    Day 1-
    Day 2-
    Dau 3-
    Day 4-
    Day 5-
    Day 6-
    Day 7-

    Week 3: + 5 min planks +30 min. Walk
    Day 1-
    Day 2-
    Dau 3-
    Day 4-
    Day 5-
    Day 6-
    Day 7-

    Week 4: +5 min planks +30 min. Walk + stretching
    Day 1-
    Day 2-
    Dau 3-
    Day 4-
    Day 5-
    Day 6-
    Day 7-


  • So guys i am going to start this workout from today (10 August 2020). I am a basic Indian 17 y/o girl and my weight is 50 (which i want to be 45) with height 5’3 i know that’s short��. But yeah i eat a lot of crap which i will try to control during these weeks��i will keep updating my weight loss journey here!

  • sharing this just for fun i’ll update if i remember lol
    current weight 50.9kg & goal 47kg
    also doing 5 minute abs & 8 minute arms workout!!

  • Literally it has only be 2 days and I’m noticing some difference I’m doing interment diet too and it’s working beautiful I will come back in 2 weeks.

  • So in others comment I have to search for results
    but now here there are lots of comments on there progress and results.
    Thanks to Everyone commenting on there results are giving me hope.��

  • Hello. Because of miss Corona I can’t go on a vacation and I’m lowkey glad because I’m still insecure about my body, SO I have decided to spend a whole year working on myself and then looking snatched for a vacay next year. I started this challenge a week ago but I decided to start updating from today!

    DAY 1: Completed
    DAY 2: Completed
    DAY 3: Completed
    DAY 4: 2 videos completed, 1 video skipped
    DAY 5: Took a break because I was too sore
    DAY 6: Completed, I for sure could’ve done better today but I still managed to do something
    DAY 7: Rest day (skipped the stretching video)
    DAY 8: Done (im so weak in arms those push ups killed me. i didnt eat the best today and im sad bc of that but i hope tomorrow will be better)
    DAY 9: I skipped:( I was on my feet THE WHOLE day and right after I came back home all I could do was lay down and sleep. Ate way better than yesterday tho!
    DAY 10: Completed. My arms gave up halfway through the arm workout but Im glad I pushed through and completed today’s workouts.
    DAY 11: Completed. I am so proud of myself for completing the whole 45 mins without extra breaks. So far my favorite workout, it was super fun and 45 minutes passed by quickly
    DAY 12: Completed
    DAY 13: Completed
    DAY 14: Rest
    DAY 15: Completed. I wanted to give up so bad today because the past few days have been horrible for me, especially mentally but I really wanna stay consistent, even if I don’t get major/any results at the end it doesn’t matter, I just wanna feel stronger both mentally and physically.
    DAY 16: 2 vids done, one skipped

  • I barley eat, I do this every day yet I didn’t lose any weight!!!! Like I’m gonna cry so much right now, my weight is still the same! I’ve been doing this for two weeks and my weight is still the same

  • Well, I am doing it too to lose weight as my doctor said that i need to lose at least 28 kgs!!!! Now it’s on the verge of my life… and what’s even funnier that I am only 15…. so plz keep liking or commenting it so that I will come back here to think about why my life and people around me are precious.
    Height: 164 cm
    Weight: 88 kgs (ik, shocker)
    Age: 15
    Goals: 60kg
    Day 1: HIIT beginner and intense full body workout, thighs, arms and calves ✅
    Day 2:✅
    Day 3:✅
    Day 4:✅
    Day 5:

    I will continue this till i lose it and be determined to only eat my 3 times meal and no snacks
    Plz wish well for me!!

  • Hello everyone ��
    I started yesterday…and I’m looking forward to really lose some kgs! The comments are promising!
    (84,5 kg)
    Day 1: ☑️
    Day 2: ☑️
    Day 3: ☑️
    (I’m also doing April Han’s workouts for the arms and sexy back. And I started with intermittent fasting today)
    (Please motivate me ��…I really want to do everything every day)
    Day 4: ☑️
    Day 5: ☑️
    Day 6: ☑️

  • Just commenting in case anyone needs to hear this!
    Unless you are very overweight, 5kg in 2 weeks is NOT FEASIBLE.
    There is no healthy way to lose 5kg in 2 weeks.
    ALSO just doing this exercise will not make you lose weight, I generally recommend 30+ minutes of activity (walking, running, work out videos, swimming, etc) and eating a slight calorie deficit. Use a TDEE calculator to get your maintanence calories, then subtract 500. That is the amount you should be eating for weight loss.

  • I’m going to try this hehe I’m 13 and a girl btw
    Height: 164
    Weight: 59kg
    Day1: done sweating a lot
    Day:2 58.8
    Day:3 58.7

  • okay gonna make a comment diary so i stay on track will do a week then see if i want to go further x
    day 1: 52.7 kg
    day 2:
    day 3:
    day 4:
    day 5:
    day 6:
    day 7:
    note-i am doing this alongside her thigh gap in 7 days series and chloe tings fat burn and eating much lower calories

  • I am doing other abs workouts but it doesn’t work for my lower belly fat ���� so i am doing this workout too to burn fat in full body. I’ll see if it can help me to lose belly fat. Let’s start from todayyyyy

  • thanks for making this amazing exercise chart.
    should i do warm up exercise before having it?
    im 19 i am fat. i want to loose my belly, fat chest fat as well. ( for my chest fat i feel uncomfortable) ��
    will these exercises help me to reach my goal?
    could you please upload a diet chart?
    ill be pleased if i get those answers. ��
    thanks again. ��

  • Warm up
    High knees 30sec
    Reverse lunges 30sec
    Burpee 30 sec
    Superman 30 sec
    Plank jack 30 sec
    Bicycle crunches 30sec ( i hate it)
    Squat jump 30sec
    Mountain climbers 30 sec
    (15sec rest in between each exercise)
    Lastly stretching..
    Hope it helps.. fighting..
    I am starting it today..

  • So happy to find a HIIT that doesn’t expect me to from standing to floor to standing to floor…etc. I can’t do that. And I have to do low impact due to my knee. Thank you so much. I’m in a weight loss challenge and if I lose what I said I would, I win a hefty bet. Thank you.

  • Your videos are perfect!!!! Everything! No sound so I can listen to the music that motivates me. The way you explain the exercises while we are resting. The well placed timer. The overall aesthetic. The program itself. Please keep with the good work!!!

  • doing this for a month and it’s my 3rd day now! sharing this motivates me:))
    my starting weight is 45kg.
    day 1: yes
    day 2: yes
    day 3: yes
    day 4: skipped
    day 5: yes
    day 6: yes

  • ▫️OK let’s Go▫️

    ×Age: 16
    ×Hight: 154cm
    ×Weight: 50,5 Kg
    ×Goal: 46Kg


    Day 1: ✅
    Day 2: ✅✅
    Day 3: ✅
    Day 4: ✅
    Day 5: ✅
    Day 6: ✅
    Day 7:
    Day 8:
    Day 9:
    Day 10:
    Day 11:
    Day 12:
    Day 13:
    Day 14:


  • ◼Full Body Workout◼
    So I’m doing this video and her other leg workout video:) I’m very excited to see results so I’ll be doing this once a day☀
    Starting Weight: 52.4kg
    *Keep in mind that I’m a teen and only 156cm tall.
    ✧・゚: *✧・゚:*Week One
    Day 1: ✔✔
    Day 2: ✔
    Day 3:✔✔
    Day 4:✔✔
    Day 5: ❌
    Day 6:
    Day 7:

  • I felt like a loser because I can’t do HIIT without dying. Like I can only do 2-5 minutes depending on the day. Thanks for sharing. Btw you did amazing

  • I love that there is no preppy music in the background or needless talking! I have poor fitness levels and I’m starting out with this. It was tough! Advice for a total novice is who unable to get the lunges, squats and push ups right?

  • Amazing workout! This is the second week that I have done it on a daily basis. Today I felt pretty good about it so it might be time to add some weight. Thanks for these amazing videos. I love that there is a preview before each excersice and there is a description to make sure we have the correct technique. Is there any way of knowing around how many calories can be burned doing this exact workout? Also, do you recommend doing more than these 20 minutes daily for a beginner? Thanks!

  • At 345 lbs (probably weigh less since I been on keto for a week). This is challenging. I haven’t worked out in years but with this and my diet, I am sure I will get result a bit quicker. It was hard finding a truly low intensity workout that was still “HIIT”. Thank You for this! ^_^

  • I love HIIT and I really enjoy your workout videos! Super motivating, and you really break it down so that it’s easy to follow along. I get an excellent workout and I’m hooked! I also love seeing peanut, he’s a bonus!!! �� ��

  • Finally a HIIT workout titled for beginners that ACTUALLY IS for beginners! What’s up with those fitness YouTubers starting a beginners workout with friggin burpees?! Way to make someone feel discouraged instantly

  • started of well n I was thinking oh this is easy and by last rep I couldn’t get up from the mat ��. It was amazing HIIT! Loved the fact that there is a 40sec interval instead of 20!

  • Damn, I wasn’t able to finish the workout. I guess that’s what I get for being fat and stagnant for so long. I will try again tomorrow tho. Nice workout!

  • Jessica, I love and do most of your videos and DVDs. I had never done this. It is so good and COMPLETE. Thank you!! 6/8/18

  • Great way to get back into exercising. I also appreciate that there was no music so that I could pick my own. That was very thoughtful. Thank you.

  • This is my first time doing this video. It was awesome workout! It looks easy at first, but once I got to the second and third round, I was sweating and breathing hard ��Thanks for a great work out����

  • Luv this video. I like the quiet so I can play my own workout music for extra motivation. I’m a beginner, but I didn’t feel overwhelmed, I was able to push myself thru! ❤❤❤

  • Started this workout January 1st and I’m still going. I wore my Fitbit and I burn about 100 calories per workout. I’ve already seen results, I have more energy, my butt and stomach is starting to look good. I was 140lbs when I started I’m now 137 lbs. I love that it does not have any background music or talking.

  • i just completed the program till week 3 but i already get slim around 3kg! the workout itself is really insane, but we can do it! As the emi quote: NO PAIN NO GAIN! Guys we can do it!

  • I don’t know why I’m sharing this but maybe someone has advice. I have prediabetes and I’m only 14 which is super embarrassing at school. I dont really eat much and workouts have never been hard but I’m skinny fat. I was told this was a good way to start and the excersises are helping. A lot. However apparently I still have to eat. I’d prefer to eat healthier foods. Does anyone know some good ones.

  • Very nice! Should it be repeated to complete a 40 minute workout? I exercise 3 times per week.
    I was working on a very important project for a year and added about 10KGs during this time which I need to lose immediately!:)) I just heard about the HIIT routine and want to try it.

  • While I like this workout. I wish it was brighter and had voice instructions. I like to workout outside and it’s so dark that it’s impossible to see even when I’m indoors!

  • If you wish to do HIIT, 2x-3 per week is enough, its counted as strength training, so you need a lot of rest, it is unhealthy to overload yourself in long term (also if you can do it more than 3x per week, you are not going hard enough). LISS is still better, because you can do it daily and longer, so more calories are burned… but 2 HIIT, other days LISS and stretching is completly fine…

  • Amo seus vídeos, me ajudaram a perder muito peso. Mas deixei de fazer atividade fisica (exercicios e caminhadas) e depois de 3 anos voltei a engordar. Mas estou decidida a emagrecer e mudar. E aqui estou eu outra vez kkkk… Grande abraço ��

  • One thing I did notice during the Nike training app is that you actually made it harder on yourself. It’s not a bad thing but you started kinda early before the actual exercise started? Idk if this makes sense. In now way is this meant to be mean,I’m just letting you know that way it gives you more of a break in between and you might not feel as tired? �� great video

  • Fantastic workout that I can do in the comfort of home and not have people staring at me a fat girl trying to loose weight. Thanks Joe. This was fantastic x

  • Hey, I’m new! I liked your vid! Do you have HIIT interval trainings for persons with back and knee pain? I did your 2 10 minutes vids with back and knee issues and this beginner hiit one after another. I LIKED IT SO MUCH! I do 2-3 times a week also weight lifting (modified for my knee and back). What do you think is this enough (2 times a week) to loose 15 kilogramms in 3-4Months? (33lbs)

  • In God’s name, how tf is this supposed to be a BEGINNERS workout?!

    I tried it and I had to stop after the first burpees, I can’t reclaim the holy land like this ��

  • You seem to know what your doing, however those moves for the warm up are advance moves as well those deep scquats. no beginner could do the deep squats like that. Please show options for beginners. but you look great. I am a fomer fitness trainer. I have tought many beginners and even if they came to me advacne classes I showed options. Please show more options for beginners. Awseome!

  • I’ve been doing this work out every other morning for the whole of lockdown and it’s got no easier which is why I’ve kept doing it, but when he says ” that’s the end of the beginners work out ” I die inside everytime while I’m standing in a puddle of sweat breathing out my arse

  • A lot of people in comments say its hard for beginners but don’t give up. Im so overweight I couldn’t physically do twp of these but I substituted them for the others and did 3 rounds, i know tomorrow morning it will be easier and after a week i,ll notice my fitness level increased a lot. Dont give up people, it will get easier just stick to it, it will be so so worth it.

  • helo i’m beginning this 4 week program, set to finish right around the time school starts for me,
    I’ll be bacc in four weeks baiii

  • Hi Mister, i am a lady here petite with moderate fat and curves. I wonder with these movements can i be bulky? I dont wish the bulks but i wanted to get fat lose or weight lose. Pls do let me know thanks

  • THANK YOU so much for these videos, I have been following you for years!  One comment I love the walk and talk videos and one thing that has helped me as a procrastinator is to have a few favorite exercises that can get me in the mood to exercise!  Doing these helps me realize, I did these, I can do more!  Thanks again

  • I struggle with my weight and I did try the HIIT workout but its was like its not helping me i do changemy diet but I gain weight. I am having hard time losing weight its like I am giving up on my health.

  • So excited and grateful to have found this program and look forward to a successful journey. Thank you so much, really enjoy your style and your pleasant voice!

  • I’ll do this for 2 weeks (please like to encourage )
    Start: 62kg
    Day 1: ✅
    Day 2: ✅ ( guys I lost 1.5 kg ) my weight is 60.5) maybe because I had a diet
    Day 3:
    Day 4:
    Day 5:
    Day 6:
    Day 7:
    Day 8:
    Day 9:
    Day 10:
    Day 11:
    Day 12:
    Day 13:
    Day 14:

  • I did HIIT twice a day for only 3 days and my knees put out on me. I do yoga u between HIIT days because its very hard on your joints.

  • This is my 4 day doing it but I do different workouts on different channels but I think this is my second time doing it on this channel

  • I have lost so much weight after doing your program. I have had a really hard time losing weight and I am so so happy. Thank you:*

  • HIIT is not meant to be done everyday due to risk of injuries and because…. it is not HIIT anymore as you start to get use to it (even if you did switch exercices which was smart actually)

  • Woo! Get it. Good job.:) I have a short attention span so I have been doing the hiit thing. I went on american ninja warrior and I was thinking of going out for it again and don’t have time for the gym with a toddler. I like to find a 30 minute HIIT workout and do a cardio warmup…and then stretch or do yoga with my son after. It’s been working for me. Awesome vid.:)

  • Recommend an extra large mat which pretty suitable for home workouts, it really works, non-slip. ultra durable and have great traction so you can do a cardio or dance workout without slipping. 
    here is the link of Amazon:

  • Imma start from today �� tracking it here to motivate you guys and myself…!! ��
    Started on 5th Aug
    Day 1: ✅
    Day 2: ✅
    Day 3: ✅
    Day 4: ✅
    Day 5: ✅ I can’t feel my legs ����
    Day 6: Doneeee..!!! ��
    Day 7: ✅
    Day 8: ✅
    Day 9: Done…! For the first time this video felt a little easy..! ����
    Day 10: ✅ yayyyyyy!!
    Day 11: ✅
    Day 12: ✅
    Day 13: done ✅ I can see some changes finally.. thighs are more toned..!!
    Day 14: ✅

  • That’s me! Thanks for being very honest in portraying how normal people get through HIIT sessions. It takes a lot of effort and discipline to get through these circuits.

  • “Oh yes, you CAN blame everything on your period!” LOL I always gain an extra pound during that time of month, and I hate it. I can never workout during my period, I feel so icky:/ Gonna try the Nike app. I’ve been plateau-ing for the last few weeks:(

  • Nice as experiment but not so healty though… Experts recommend HIIT training just 2 or 3 times per week and other kind of workout/training the other days. I do HIIT tuesday, thursday and saturday and the other days i do the Kayla Itsiness program.

  • I will try this excercise

    Starting weight 52 kg
    Goal weight 38 kg
    I will also diet so I could make it work faster

    Day1: ✅
    Day2: ✅

    Note: idk why but when I do the bicycle crunches and the mountain climber I can feel my hip bones like popping lol and I this is like the only excersice that actually made me very tired and out of breath usually I would be fine but after this I am exhausted and this is the first time I sweat this much but that’s good because it means its working��

  • If you want an android app that lets you make custom intervals, check out Robota Intervals on Google Play!

    It’s mainly geared towards workouts, but the beauty of it is that you can use it for any kind of activities! Check it out and let me know what you think!

  • Yep yep yep. Period messes up your body like nothing can. Some months I cant exercise 2 weeks before my period while some months I can exercise up to the day of my period itself. It messes with your weight, your mood and appetite! Gaaahhh. Anyway, good job! Im also starting HIIT. Ive been jumping rope for over a year which helped me with stamina but hiit is a totally different animal.

  • Hey, I loved your video. But i want to ask you, did you do HIIT along with cardio, or one day HIIT then next day cardio? Thankieeess

  • This workout is so hard to do on your period. I’m on day 6 and the past couple days doing it I found it easy yet pushing to do and today I got my period and I’m practically dying ��

  • Wasn’t going to do updates at first but feeling unmotivated so yesssss let’s go:
    Day 1: ✅ hard but doable…super sweaty by the end
    Day 2: ✅ equally as hard
    Day 3: ✅ hard but a little easier; not as sore
    Day 4: ❌ got into a HUGEEEE fight w my mom won’t go into detail but basically I’m too tired from crying all day though I probs lost weight since I barely ate due to stress and anxiety ��

  • Hiit is about giving it everything you have for short intervals for no longer than 20 mins max. If you are able to go for 40 mins it means your not giving it your all during the intervals and its not considered hiit. It should be nearly impossible to go any longer than 20 mins.

  • This made me laugh so much (in a good way), I just tried a new hiit workout today & i messed up on landing so im currently laying on my bed with an ice pack on my large swollen ankle lol. So in short it’s good to know I’m not the only one struggling. This video was entertaining & very informative, I’m so used to watching fitness people like Whitney Simmons, but I felt even more inspired watching you today!! Keep up the good work! I’ll give hiit another shot after my ankle is all good:p

  • Hii I’m gonna do this challenge and keep track of it, I’m going to be on a keto diet.
    Please like and comment for motivation.
    Day 1: ✅ I feel like I’m going to puke
    Day2: ✅ the burn is real
    Day3: ✔️
    Day 4:✔️
    Day7:✔️ I see myself a little more toned

  • I am on 27th day of my workout and i want to thank emi because her workout is amazing. I see some changes in my arm and my abs. This 4 week challenge workout really slimming down my belly and toned my core.

  • I am very happy that you showed that it wasn’t easy. I hate the videos where the person is breezing through like it’s nothing then when I go to try it, it’s really hard. I like to see the real raw videos because then it helps with confidence & motivation for myself.

  • You’re exhausted because HIIT burns calories for up to 48 hours afterwards so the idea is to do it about 3 times a week, not everyday!