Women – 6 Methods to Burn Fat Outdoors a fitness center


15 MIN HAPPY DANCE WORKOUT burn calories and smile / No Equipment I Pamela Reif

Video taken from the channel: Pamela Reif


Mayo Clinic Minute: Burn calories without burning out on exercise

Video taken from the channel: Mayo Clinic


5 Ways To Burn MORE Fat At The Gym

Video taken from the channel: Gravity Transformation Fat Loss Experts


Comparison: Highest Calorie-Burning Exercises

Video taken from the channel: WatchData


10,000 Indoor STEP��‍♀️Challenge (Burn Calories!) | Joanna Soh

Video taken from the channel: Joanna Soh Official


How To Lose Weight in 4 Easy Steps!

Video taken from the channel: JASH


Burn 600 Calories in a 60-Minute Workout With Jeanette Jenkins

Video taken from the channel: POPSUGAR Fitness

6 Smart Ways to Burn Calories Outside of the Gym You don’t necessarily need to go to the gym to lose weight and get healthy. Here are some simple changes we can make today to our daily lives to help burn extra calories without the hassle or anxiety that comes with a gym session. The more vigorous the exercise, the faster you burn energy in a 400-calorie workout. According to Harvard Health Publishing, 155-pound person will burn about 391 calories by vigorously riding a stationary bike for 30 minutes, but only about 205 calories during that same amount of time doing low-impact regular aerobics.

Torching 200 calories is right in the sweet spot of calorie-burning goals — at the gym, it’s a decent workout (and, if you do it right, you can check boxes for both cardio and strength training). Outside the gym, there are plenty of ways to burn 200 calories in half an hour or less that make for an awesome addition to your regular workout. Running is the winner for most calories burned per hour. Stationary bicycling, jogging, and swimming are excellent options as well.

HIIT exercises are also great for burning calories. To easily hit 300 calories in 30 minutes, build short 250-meter bursts into your interval rowing workout, he says. 5 of While different strokes have different difficulty levels — and therefore calorie burn potential — 30 minutes in the water can be a powerhouse calorie burner.

“A boot camp workout that incorporates cardio keeps your heart rate elevated, which increases your overall calorie burn,” explains Kotarak. Working at this faster pace and higher-intensity—even if you’re using lighter weights than you would in a cardio-free session—ensures your body continues burning calories post-workout in order to recover. If you golf, carry your own clubs around the course, and if you weigh 200 pounds you can expect to burn 391 calories per hour. The same is true of typical downhill skiing and a 3.5-mph walk.

It All Adds Up. It might not sound like much, but burning 100 calories here and there can add up over the course of a week. One pound of fat contains 3500 calories; the only way to burn it off is to create a caloric deficit.In order to retain as much muscle as possible you want to have a small deficit from your diet, the remaining should come from cardiovascular activities.Here are six easy. But with the right approach, you can boost your core workouts and set the stage to achieve amazing abs from your living room. Here, Geoff Tripp, CSCS, certified personal trainer and head of fitness at Trainiac, shares five simple strategies to help you whittle down your middle by burning more calories during your at-home ab workouts.

Instead, be more mindful of every environment you’re in whether it’s work, home, or the grocery store, and put a simple fitness spin on your usual routine. You’ll be burning calories without even realizing it! Although it’s clear that hitting the gym hard is a great way to lose 10 pounds, it isn’t the only way for you to start seeing results.

List of related literature:

Because it’s more difficult for women to lose fat than it is for men, women should choose the lower calorie range and increase aerobic exercise in order to burn 300 to 400 calories a day.

“Power Eating-4th Edition” by Susan Kleiner, Maggie Greenwood-Robinson
from Power Eating-4th Edition
by Susan Kleiner, Maggie Greenwood-Robinson
Human Kinetics, 2013

To put it into perspective, the average person can burn about 10 calories per minute during a moderate intensity aerobic activity, less if they work at a lower intensity.

“The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting” by Lyle McDonald
from The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting
by Lyle McDonald
Lyle McDonald, 2005

At the gym, there’s an aerobic machine that’s supposed to be able to tell me how many calories I’ve burned, but whenever I use it I feel discouraged.

“Gabriel Method: The Revolutionary DIET-FREE Way to Totally Transform Your Body” by Jon Gabriel
from Gabriel Method: The Revolutionary DIET-FREE Way to Totally Transform Your Body
by Jon Gabriel
Simon & Schuster Australia, 2009

What if I told you that new exercise theories suggest that you may be able to burn the same amount of calories with less time trudging away at the gym if you worked in some short bursts of high intensity?

“The 20/20 Diet: Turn Your Weight Loss Vision Into Reality” by Phil McGraw
from The 20/20 Diet: Turn Your Weight Loss Vision Into Reality
by Phil McGraw
Bird Street Books, 2015

This is bad enough in a gym, but it’s when we get outside that the constant checking of a tiny screen truly wreaks havoc, downgrading what should be a rich, elemental, and sensory experience into yet another task we need to complete to meet our daily goals for steps taken and calories burned.

“Unplugged: evolve from technology to upgrade your fitness, performance & consciousness” by Brian MacKenzie, Dr. Andy Galpin, Phil White
from Unplugged: evolve from technology to upgrade your fitness, performance & consciousness
by Brian MacKenzie, Dr. Andy Galpin, Phil White
Victory Belt Publishing, 2017

Most women need only 2,000 calories a day, but women who exercise a great deal may burn 4,000 calories a day (double the number of calories!).

“Your Vegetarian Pregnancy: A Month-by-Month Guide to Health and Nutrition” by Holly Roberts
from Your Vegetarian Pregnancy: A Month-by-Month Guide to Health and Nutrition
by Holly Roberts
Atria Books, 2008

Or you can just pop in, do the treadmill or elliptical trainer for thirty or forty‑five minutes, and go home without ever talking to anybody.

“Naturally Thin: Unleash Your SkinnyGirl and Free Yourself from a Lifetime of Dieting” by Bethenny Frankel, Eve Adamson
from Naturally Thin: Unleash Your SkinnyGirl and Free Yourself from a Lifetime of Dieting
by Bethenny Frankel, Eve Adamson
Atria Books, 2009

To maximize the fat-burning effects of these hormones, avoid high calorie intake in the afternoon and evening or perform a hard workout in the afternoon, and limit your exposure to your smartphone, e-reader, TV, and laptop after sunset.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

Phelain and colleagues55 observed similar results with trained women exercising at high (75%) and low (50%) intensities with constant caloric expenditure (500 kcal).

“Handbook of Obesity, Two-Volume Set” by George A. Bray, Claude Bouchard
from Handbook of Obesity, Two-Volume Set
by George A. Bray, Claude Bouchard
CRC Press, 2019

Subject 1 will burn approximately 13.0 calories per minute for 30 minutes and 390 calories during the 30-minute exercise bout.

“Integrative Medicine E-Book” by David Rakel
from Integrative Medicine E-Book
by David Rakel
Elsevier Health Sciences, 2012

Alexia Lewis RD

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

[email protected]

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  • Awesome workout! The metabolic boost section is really challenging, but once you get through it, the rest of the workout flies by:-)

    P.S. I am LOVING all the new longer workouts! Please keep them coming!

  • age:13
    so i wanna loose 28 pounds and if i do this for 7 months i might loose 28 pounds so in 2021 in march i might reach my goal or it might take my longer or lesser idk well gl to me ��
    and i will give updates in 7months or maybe less-
    i prob won’t bc i’m lazy
    anyways bai-

  • Everybody is different. I burn 300 calories, I’m 5.0 and weight 164lb, overweight I know but you know I’m trying second day doing it cheer me up..

  • Again excellent info max. Simple concept yet until someone points it out, its not something you think about. And Thnx for the pdf.

  • Ppl will prob don’t care but I’m 12y, 1.47cm and 41kg and burnt 380kcal, it’s not that much comparing to 600kcal but everyone has different weights, heights and ages so don’t get frustrated with how many calories u burnt ur doing amazing ladies and gentlemen ur the completely bad bitches of fitness KEEP GOING and do the entire vid!!!

    PS I’m actually proud of myself I like to workout and since quarantine I started working out more and more and rarely I got pains the next day (I like that pain cuz means the workout made effect) and this one GUYS I just killed myself it was the best of the best!!!!! ������

  • is it bad that im hoping that my country goes back into lockdown so that i can learn from my mistakes and use it as a chance to glow up?

  • Today is 13th Aug my weight 60 I have challenged my friend that I will loose 5kg and reach 55 in one month. i.e., (13thSeptember) so I hope it will work me. I’m going to do this workout 6 days in a weak, and twice a day. Wish me luck. ��.
    But my target is to reach 50.
    I can achieve it. ����
    Day 1:did only 30mins with other workouts, I hope I will do perfectly tomorrow.
    Day 2: did only once ��

  • First day doing this and I feel SO GOOD. Time to lose that 10 lbs of sourdough bread from this spring/summer am I right? Can I just say that your videos kicked off my journey last year and I went on to lose 55lbs. I managed to maintain my weight for months and just started to lose again when the pandemic happened and then I sunk into depression. I’m still feeling low but I’m trying to fight back, and i am so happy i did this today. Thank you! ❤

  • For anyone that wants to lose weight the easiest way, just use the 5 second water hack. You get to keep eating your same favorite foods and lose weight without having to exercise. Click the link below to find out if this can work for you. https://leptitox-solution.com/?hop=tcbo1champ&vendor=leptitox&h3=y&np=y

  • I watched this 4 years ago when I was getting over the woman who broke my heart. Today ive been going to the gym for 2 years and now ive lost 30kg and have a beautiful girlfriend who shows me I deserve to be loved. This video reminds me where I started and as funny as the video is it is 100% true and if you choose to you can change your life.

  • Wow! What a fantastic workout! So easy to follow. Timer is such a great addition, especially when you are holding those death squats.����
    Can’t wait to workout to more.of videos, Pamela. Thank you! ❤️

  • Well I got my legs in a bit of a twist trying to do some of the moves, meaning I nearly fell over numerous times.But I kept moving the whole time. Sweat was DRIPPING off me by the end of it. 407 calories!!

  • Try Betina Gozo’s workout on Popsugar instead. I burned 250 calories in 30 mins vs 300 calories doing this for 60 mins. I did all the advanced modifications.

  • For years, every single time im down and feel defeated I always come back to this video, the whole being patient and knowing that life will get better a little bit at a time always gets to me

  • I read lots of good opinions on the internet about how Custokebon Secrets can help you lost crazy amounts of weight. Has any one tested out this popular weight loss diet plan?

  • This is so true. Got my heart broke and I got absolutely ripped. I became obsessed. Now I’m better, and somewhere in the middle, a healthy fitness

  • This will definitely be my next workout challenge for me. I have been on Joanna’s Low Impact Overweight workout and I am on my second week and I actually enjoy doing it. I want to challenge myself on my next workout regimen and I hope I can do this next. Thank you for these workouts Ms Joanna. I have loss weight already but more than the weight loss I actually am more active in my daily life and I just have more energy and I feel a lot better than when I have a very sedentary lifestyle. I have also been trying to eat a lot more healthier. Again thank you for this YouTube channel.

  • Loved your videos. Im not losing fats when I been carrying weights for the past 1 months. I always do compound exercise for 4 days a week and a cardio for 2 days (improving my lung). where did i do wrong here?

  • Good workout to do indoors. I sweated more than expected for walking. Lol. I like the mix of exercises. Only thing I didn’t like is the lack of upbeat music the music is bland) But I just played some of my own music on my phone which helped.

  • I’ve done CrossFit. I prefer weight lifting in general. I don’t need to feel like I’m about to have a heart attack. Still seeing gains and losing body fat with 1-3 minute rest periods before each set.

  • Definitely a game changer, I walked 22k steps per day during 4 months and lost 10 kg as I also showed on my channel. Epic way to work out. If you wanna see Hong Kong check it out ✌️����

  • Great and fun workout. Already worked up a sweat from the warm up haha. Burnt 499 cals. 70kg and reasonably fit! Highly recommend.

  • I watched this video years ago, and now I am living the same situation. I feel broken… but, at least I am losing weight. I love this video ’cause I feel motivated.

  • Thanks for this great video. I’m looking to improve my workouts. I’ve been actively training for nearly two months and I’ve lost almost 15 pounds of fat and replaced some of that with muscle!

  • Hola jeanette so soy de chile te quiero desir que desde que puse tus ejercicios no e podido parar me fascinan tu ejercicios y me asen muy bien eres la mejor muchas gracias me ases sentir genial. Besos

  • I started my fitness journey at the beginning of quarantine with this video. I had to modify almost everything, and took 5 min breaks every 15 minutes.
    Today I did everything from start to finish without any modifications.:) let’s goooo

  • A ketogenic diet, or keto for short, is a low-carb, high-fat diet that can provide a number of health benefits. It effectively turns your body into a fat-burning machine, while simultaneously helping you lose weight and boost your energy levels.
    ( Check this amazing keto diet plan ��)

  • great workout! Ive been trying to improve on my body for a while now and to lose weight. And your workout sure did make me feel the burn. Keep being your great selves!

  • I’ve been trying to do the entire 60mins for a week and I finally did it today! That feeling at the end of this workout though. Felt the burn I used to feel back in the gym now in the comfort of my own home during quarantine. Jeanette is the absolute best. No other online workout comes remotely close! Her energy, the exercises, super fun moves, how she motivates us to keep going and believes in us. Thank you Popsugar, this workout is my only hope for losing weight now.

  • What do you think of lost a ton of weight using Custokebon Secrets? I see a lot of people keep on speaking about Custokebon Secrets.

  • Challenge for better life. 
    (2020-08-20)Day 1: 25 mins for first session//5 mins break//15 mins for the second session /5 mins break and 10 mins foe the final.

  • It’s still amaze me just how lots of people have no clue about Custokebon Secrets although a lot of people using it. Thanks to my pal who told me about it. I’ve lost a lot of fat.

  • Hi there, I want to know if Custokebon Secrets, will work for me? I notice a lot of people keep on speaking about this popular weight loss diet plan.

  • i watch this every once a while for motivation. having your heart broken really sucks man, but hey it happens to the best of us. it does and will get better

  • Pls make a video on what are the pros and cons if biceps and triceps train in together means 1 bicep exercise after 1 triceps exercise

  • It is the first workout I have been doing continuously… feeling good….
    And loved the part where she says, sweat is your fat crying����..lol!

  • I’ve been coming back to watch this video for the past 4 years everytime I have felt down, just to motivate me and put a smile on my face

  • In the beginning, I was kinda disappointed I could only do 1 song fully but after 2 more sessions, I did the whole thing, even all the high knees non-stop with 1 break to drink water at the start. Thanks, Pam you really had me dripping and cursing (sometimes) but I have a lot more energy now.

  • What exactly is Custokebon Secrets? How does this thing really work? I notice many people keep on talking about this popular weight loss secrets.

  • Yeay.! Finally found joanna walking exercise, im too lazy to search all the workout post because i already did atleast 3 times per week for 30 mins kickboxingworkout by joanna that i find it is the most efficient way to make my fat crying like crazy. And i feel the most satisfied with that. But sometimes i don’t feel like to overly jumping some other day, so i need to find another walking exercise, too bad others walking exercise doesn’t make my fat crying as badly as following this walking workout by joanna. After doing this, i felt the same accomplishment like i did for kickboxing workout but with low intensity. And i neeed to confess here. I love it when joanna chitchating(i mean motivating��) and doing the exercise together, so she know when to slow down as she feel the pain too. Thanks again!

    Haha long post again, you hope joanna read this or what?

  • I’m going to start this tomorrow. I started a 25,000 step challenge for myself and I need some focus. Thank you so much for helping!


  • I’ve been watching your youtube channel and find you very energetic and creative in your exercise workouts. Kudos and keep up the good workfor the community. Recommended my daughter to your channel too. I’m 61 and was surprised that i could not keep up to your 45-min Strength Training Workout even though I jump rope quite often (4-5 X/week of 30 mins interval training). Make me realize that when you get older you lose muscle mass. Goal: Body strength training to incorporate in my exercise routine NOW.

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  • How would you set goals for this realistically for a person who doesn’t usually workout (but now wants to) so that you can eventually/gradually get to the advanced level?

  • Seen this years ago, but it stuck in my mind that I should come back to this video. Never did. Randomly though about it and plan to use it

  • Girlfriend just broke up with me so I’m watching this again and for the first time I realized that Conan Is the guy who doesn’t wear underwear

  • Lol. I don’t know the gyms you guys go to. But mine doesn’t allow the the flexibility to bounce from one spot or one machine to the next. Just saying. Great video tho.

  • This is my favorite indoor walking workout. You’re so smily, bubbly and encouraging, that we can’t do anything but keeping up. I’m almost like « Yes! Look at me, I’m doing well! » �� alone in my living room.

  • Hello there, have you considered Custokebon Secrets yet? Simply do a google search. On there you will discover a great tips about how you can lost tons of fat. Why not give it a chance? maybe it is going to work for you too.

  • As expert, I do think Custokebon Secrets is actually great way to lost crazy amounts of weight. Why don’t you give it a shot? maybe it can work for you too.

  • Can you do another video similar to this but how much you burn in one minute or different exercises for muscle gain. Love your videos. ❤️

  • Love this workout, I was so frustrated with myself and then I found this video. Been doing it for 3 days and now added a walk to get in some additional steps. You explain things really well and don’t set up unrealistic goals for beginners. Keep up the good work! the world needs more content creators like you.

  • you are the best Joanna Soh, am feeling so nice, my body flexibility is really improved, my body weight is coming down, my knee and back pains are getting better lesser and lesser each day I exercise. The fats are crying out everyday!!!!!! I love the work out alot!!!

  • When I got to high school I was sure people were getting a little older and would not bother me anymore, I went to high school far from home so no one from my elementary school would continue with me to high school. But it did not help, in the first week of high school one of the ‘acceptable’ children threw a joke at me “Say, install a crane in the building, because I do not think an elevator can lift such a weight.”
    And again I saw everyone laughing. All the sadness that went through me thoroughly returned to me. I tried to be sociable and find friends, but my appearance kept everyone away from me. Once again I found myself wandering alone and looking for myself in a world I did not belong to. In high school every girl already had someone she would go out with and I didn’t even have anyone to say hello to in the morning, let alone go out. In high school it hurt me more because even though people are growing up they are still not able to accept something that looks a little different from them.

    I got to the army, in my first shower I heard some girls whispering “Wow, how fat she is, there is no such thing. What is she unable to maintain? ”
    “Yeah it’s really inhuman the way she looks. What did she not hear about diet? ”
    Unfortunately I have already heard, and tried many times. But what to do that my body’s metabolism is so slow that even lettuce and water make me fat. You do not understand what it is like to maintain a diet and do everything to lose weight and then after a week gain weight and see that you have not lost even a pound. Do it another week and another, hear every day how fat and ugly I am. That I sweat like a cow and do not take a shower. Break down and eat and then see that instead of losing weight you gained another four pounds. There were no more tears in my eyes. I have been crying since I was a child, I have not had a happy childhood, not even adolescence. Everyone made fun of me and laughed at me. But no one has tried to know me, to see who I am and what I am worth as a human being. What do I think about what I dream about, how I deal with my uneasy reality every day.

    The biggest compliment I heard from a guy I was with was “Wow, sleeping with you is like lying on a water mattress.”
    I did not know with a smile or to be sad, whether to laugh or shed a tear. Is that a compliment? I do not think that if you are compared to a water mattress it should be a compliment

  • Guys do you really want to lose weight faster, safer and lighter than ever before, to get the most beautiful body possible and in the event that you do not lose it, return the can.
    Contact me [email protected] gmail.com

  • Hello there, I want to know if Custokebon Secrets, will really work for me? I see many people keep on speaking about this popular fat burn diet plan.

  • I went into this workout telling myself that I was only gonna do 25 mins. Then I got to the 30 min time zone and said I’d quit at 20 mins left. Before I knew it I was done

  • Wow! Love this. Have started following her workouts as shown here and feeling like a bullet. Keep coming with gorgeous stuff sweets. Love ya♥️♥️♥️

  • I think my treadmill is way off… if I run 7.5 mph @ 1% incline for 1 hr it think i burn 300 cals. If I walk 1 hr at 3.7 mph @ 9% incline it think I burn 170 cals. I’m not even that light either.

  • Amazing!! I followed you in the 4 months ago. Today my gym opened and I went there. All of my friends and coaches shocked about my body. I told the the secret is consistency and Janette������������keep going and stay as smart and beatiful as you are. I love you ��❤️. I live in Kuwait and I hope you are here to register with your gym����

  • Hi everybody! If you are having weight problems please watch this video. It will help change your life. Thank you. https://www.youtube.com/watch?v=mTeBjHk_H90

  • Jeanette is awesome!! Have done several of her workouts since lockdown and she gives you a tough workout but she’s so inspirational!! Absolutely love her workouts!!

  • The problem with supersets for my gym is that by the time I finish my set and about to do the next exercise someone is likely already using that machine or equipment.

  • Thanku so much..I lost 4 kg in month by doing this excercise and intake 800 calories �� I m sure I’ll reduce 4 kg more till end of this month.

  • These videos started me on a journey to loose 140lbs(310-170). Now I’m 15lbs up almost of muscle(183.7 core) with only 3% bfi(lots of loose skin from going to fast).
    Thank you for all the help.

  • I always have this problem that I can’t regulate my body`s temperature. My muscles are fine, I could keep going, but I’m overheating. I’m not even out of breath, but I’m sweating AF and my face is all red and glowing and I can’t seem to cool it down and so I need to take a break to not be dizzy. Is that normal? I’m not even overweight and really fit. What is that or why?

  • I have a testimony to share about manuka temple that help me to get my wife back who have left me for more than 11 months now, priest manuka who help me to get her back for some months now i have been contacting her come back home all she could tell me she with someone else, but when i had that people were giving testimony about manuka temple who has used his power to help people restore love back to there marriage, i contacted him for help with my marriage. he did his spiritual prayers to help me to get my wife back. now i am happy with my life i could get my wife back who have left me. i want to thank manuka for helping me restore my marriage. right now as i write my wife is fully back as he has mention. God bless you priest manuka.

    I cant thank him enough for restoring my marriage and bringing our family together. I would also want you to meet him just as i did with faith on [email protected] gmail.com

  • walking or hiking is about the only cardio most average people can stick with in the long run. I have done Hiit cardio style workouts before and while they work, I hated them and couldn’t keep the motivation to keep doing them. I also have never liked running or jogging. Going for a brisk walk daily for 4-5 miles a day is all a person needs in terms of cardio to get to a healthy lean body fat level.

  • What is the best way to lost a ton of fat? I read a lot of great reviews on the internet about how exactly Custokebon Secrets can assist you lost a ton of fat. Has anybody tested out this popular lose weight methods?

  • After 10.55 when I see the many high knees coming, I stopped the video took a break for prepare for start do nonstop, but still even with rest I had to take breath after every high knee ��

  • This is my 3rd time here nd i finally completed the whole workout in one go (^♡^)
    At the end with the yoga mat i was like a dying cockrouch ���� but i did it!!

  • Wow wow wow Joanna you are the BEST. Just found your channel and as I’m trying to walk 10,000 steps a day this is fabulous, keep us on track. Hi from Scotland x

  • Why didn’t I know of these walking exercises sooner?? I have huge legs and walking is supposed to be really beneficial for that however I hate walking outside (self conscious) so I’m hoping this works as a good substitute for that

  • Great video. Taught me some new stuff and reinforced a few things I already knew/ Great job keeping a 13 minute video interesting.

  • Ok everyone. I see where she says you need to do this twice. It’s a decent workout but I still stand by what I said about no warm up or cool down. I do my own 5 minute cool down because it’s not healthy for your heart to abruptly stop.

  • Question: you’ve said before that you have to be in a calorie surplus in order to gain muscle. What about muscle toning? Can I do that while losing weight? Is there actually a difference between muscle building and muscle toning or is it just semantics?

  • It still surprise me, how a lot of people don’t know about Custokebon Secrets, although many people get great results with it. Thanks to my mate who told me about Custokebon Secrets, I’ve lost crazy amounts of weight by using it without starving myself.

  • great video Jash, However, I also highly recommend Fat-Burning supplements which were a great step for myself, you can read about them in the review here

  • Why do I get a tingling in my muscles for after doing weights. Should I be concerned or is it normal. Any feed back would be great. Muchly appreciated

  • Its still surprises me, just how lots of people have no idea about Custokebon Secrets, although a lot of people get good result with it. Thanks to my mate who told me about Custokebon Secrets, I’ve lost a ton of weight with it without starving myself.

  • I’m doing this with my 6 year old sister and me who is 10 and we had a lot of fun but we got so tried but even though it was AMAZING! thank you so much!����
    Like this comment if you liked this workout!

  • So there’s no way around it, I’m gonna have to lose money & throw away my new pants & buy new ones that fit me now. I can’t shed 20 pounds in a week & it wouldn’t be good for me to be underweight again anyway.

  • I am doing your given EMOM routine twice a week. It is requested to share a chart like routine for rest of days to follow for fat loss. Thanks

  • So proud that i got through this! I wanted to stop but the number on the screen kept decreasing and next thing i knew 0 came and so did 600! hahaa

  • Hello,

    Je suis français, et j’adore vos vidéos!!! J’adhère complètement à vos entraînements et vous êtes ma référence!!! J’ai perdu du gras grâce à vos vidéos et training.

    Cependant, y a t-il un endroit où l’on peut retrouver une traduction en français de votre vidéo?

    Merci beaucoup ����

  • Mayo clinic: Eat a little less and start to move a little. Start with a 30 minute walk and don’t hurt yourself.

    United States Army drill Sargent: EAT THIS 100,000 CALORIE MEAL THEN RUN ACROSS THE COUNTRY!!!

  • You hit the nail on the head right there bro, this is so true. If you work out hard enough with compound exercise you will burn more fat therefore lose weight faster, off course with a great diet that’s even better.

  • Thank you! I have tried hitting 10k steps for the past 30 days. I do this once a day and hit 3.5k steps. I have lost 8 lbs so far! Moving on to the low impact cardio workout for three days a week.

  • I burned 536, with an average heart rate of 147! Really great workout, and J kept me motivated the whole time. Appreciated modification options.

  • I’m a new sub & I worked out and came home, watched another one of your videos, and quickly had a banana �� as I had no clue about what to eat before and after a workout �� thank you!!! Keep up the great work!!
    (I normally eat chicken and eggs after a workout but stay away from carbs) ����

  • Thank you for the refresher! ������ I actually recall learning these variations of exercising in my college program. I just didn’t remember them all due to not incorporating them enough in my exercise program as well as my clients.

  • I hate her, its not real but omg i am tired and she is so pumped with energy omg i dont want this. i would prefer the other girls to teach it the hyperenergy is killing me

  • Ur not suppose to do cardio in the middle of ur weight lifting..u will drain ur adrenals..always do ur cardio after ur weight training

  • In case anyone may be of similar build to me and wanted to know the calorie burn…. I’m 5ft6in/167cm and weigh 10st/140lb/63kg and burnt 629 calories doing this with Apple Watch:) (I had been burning way under but realised my hella old watch was faulty so this is with my new one!)

  • thats bad they will try to do bad raps fast to get the break. r u a crossfiter man dont make bad advice just for wievs. ok if u wanna get them to lose gains thats ok but then u can just say dont eat and do cardio

  • Thank you bro tou motivate me everytime i watch your videos you are amazing bro thanks

    I am also new youtuber plz support me guys it helps me well appreciated ��

  • I just finished this workout! I proud of myself. If you need little break you can give after the first half. But please dont give up! If i do it, anyone can do it <3

  • Starting now a 90 days challenge! Low Carb/No Sugar diet!! Im going to post here everyday!! The results will be posted on my channel!!

  • Adding in sprints at the end of my workouts have had my abs popping like crazy�� Also super-setting every upper body lift with jump rope. Game changer

  • Your TIPS are amazing man! Your my to GO TRAINER ONLINE FOR TRAINING and this other girl!! Tks and keep up the great work, your videos are FUNtastic too!! Later gator!

  • Combining upper and lower is a very bad idea, you will take pump away from targeted muscle resulting in poor pump and makes you feel crap

  • Thanks for the free EMOM workout. I’ve never heard of it before, but I like the way it sounds. I’ll definitely give a try. I will have to make a few tweaks as I don’t go to a gym and have no way of doing the ropes or the TRX squats. But I’m sure I’ll manage regardless. Thanks again.

  • I’m 5’2 125lbs and burned 455 calories keeping track with my Apple Watch, not 600 personally but I absolutely LOVE this workout and will keep doing it!!!!!!

  • I only believe in *Next Level Diet*. They provide you with personalized meal plan, training plan, fitness tips, healthy recipes. Thats everything you need to transform your body and get six pack:D

  • I did one of that and I thought… What the heck I have eaten today…. Then I keep on and did one more time againnnnnn. Yah I am losing my weight ~~~yah~~I am losing my mind ~~~~I am really exhausted, yahhhhhh, I gonna to have a slim body ��������

  • You should choose your workouts based on what’s fun not based on how many calories you burn..
    Trust me, obsessing over calories is not sustainable or healthy psychologically speaking so just pick up a physical hobby that you can enjoy and stick to

  • When she said it was 428 calories so far I checked my fit bit and it said 176 calories:/

    Edit: I burned 235 calories in total. I’m not mad it’s just clickbait

  • I did this workout yesterday, at first i thought it’s so easssyy but at the end my legs really hurt. And today, I can’t walk fast because my inner thighs hurt really bad �� it means its working. Love her dance workouts!!

  • I’m already smiling when I hear the “uh uh uh” in the beginning! �� we had to record this 3x because of technical issues & me messing up the timing lol. That’s why my hair is already curly and sweaty in the beginning… let me tell you: Hey Mama will make you DRIP!!!


  • I…I want to do this right but….I’m a 6’2 girl and I feel like I would break more than 1 or 2 things in my room and outside isnt the key… here it’s too hot. end me please lord ��

  • From 130kg to 80 kg now. Its hella ride. This video accompany me through all those walk in trademill.yet at the end i still lonely

  • This was really good.I burned about 575 calories with this workout, but I was slacking on certain parts because of my back. Definitely gonna add this workout to my weekly rotation. That corona diet had me putting on an extra 15lbs I need to kick lol.

  • Hi jo its sharmin frm Bangladesh. Im following this workout last one month but my smart watch( mi) never show me 10000 steps in one set. Can u pls tell me 10000 is fr how many sets??

  • I found this lady by accident and I’m so glad I did! Engaging and fun and I cant wait to start tomorrow! Well done to everyone who has posted on here, your success stories have impressed me and I hope you are all doing well.

  • Struggling so hard with cardio manage 5 minutes and feel like I can’t take it anymore. Trying this workout tomorrow to see if I can incorporate dance as my cardio! Looks so fun but still burns the same calories

  • Hello there, I want to know if Custokebon Secrets, will work for me? I see many people keep on talking about this popular weight loss secrets.

  • Wow I didn’t think I was gonna smile but even after sweating like hell, I smiled.. but do u know how many calories an overweight, tall female is gonna burn?? Overall, I loved ur video, thank u so much ❤