10 Methods to Burn 300 Calories With Summer time Sports

 

30 Minutes Cardio Kickboxing (Burn 300 Calories!)

Video taken from the channel: Joanna Soh Official


 

Burn Up To 300 Cals in 20 Mins! High Intensity Fat Burning Workout

Video taken from the channel: Joanna Soh Official


 

1,000 Reps to burn fat & get ABS | Try this challenge everyday

Video taken from the channel: Chloe Ting


 

20 MIN FULL BODY WORKOUT Intense Version / No Equipment I Pamela Reif

Video taken from the channel: Pamela Reif


 

Quick & Effective HIIT Workout for Flat Tummy ✅ 15 min Calorie Burning

Video taken from the channel: Chloe Ting


 

Beginner FAT Burning Morning Workout (Burn 300Cals in 15 Mins!) | Joanna Soh

Video taken from the channel: Joanna Soh Official


Burn 300 calories in 44 minutes of cross-country hiking. Paddling a kayak is a fun way to get from one place to another, but it’s also a seriously good workout. Your heart benefits from the cardio, while your back, shoulders, arms and core work to keep you steady, propel you forward and navigate turns.

If you’re into water sports, canoeing or kayaking can be a great way to burn calories. If you’re rowing with moderate effort, you’ll burn about 600 calories an hour, meaning that 300 calories will take you just about 30 minutes. Fun fact: you burn about 500 calories per hour when carrying your canoe overland. 5. You don’t have to train like an athlete to stay fit this summer.

Just try these outdoor activities to burn calories and keep your body toned without hitting the gym. All activities are. Top Ways to Burn Calories with Summer Sports.

To lose weight, you need to burn fat and excess calories. However, busy schedules and unhealthy lifestyles during winter may result in numerous weight-related conditions such as obesity. During summer, the weather is warm, and so this is the perfect time to get active and shed some weight. Slim down and firm up with 10 summer sports that can burn serious calories.

These effective weight loss exercises are designed to help you burn ca Being a great way to keep the body active, it also aids in reducing stress and anxiety. If you keep breathing in and out during the poses, it helps you lose more weight. Stop-and-go sports are an excellent way to rev up your metabolism and blast calories fast.

The nature of these sports mimics that of interval training, so join in a game of basketball, hockey. For example, some high intensity Zumba, kick boxing, high intensity interval training (HIIT), circuit training or step aerobics classes will help you meet your calorie burn goal. Many of these classes can help you burn around 300 calories in 30 minutes. Make sure you’re working at a higher intensity. 10 easy ways to burn calories this summer. try these outdoor activities that burn calories and keep your body toned without hitting the gym.

25 ways to cut 500 calories a day. Even quick bursts of activity that we may not consider exercise can be fun ways to get outdoors, enjoy the sunshine and squeeze in some exercise time in the process. We’ve compiled a list of 50 fun, summery ways to burn around 50 calories (based on a 150-pound person). Combining a few a day can really add up. Let the secret workout commence!

Running burns the most calories per hour, but that doesn’t mean it’s the only exercise with a high calorie burn. Things like swimming, HIIT workouts, and jumping rope are all good options, too.

List of related literature:

For a 90-pound child, riding a bike burns about 290 calories per hour, playing soccer burns around 250 calories, and swimming laps burns about 370 calories.

“Spectrum Science, Grade 6” by Spectrum
from Spectrum Science, Grade 6
by Spectrum
Carson Dellosa Education, 2014

Examples of moderate exercises that burn 100 CALORIES include walking a mile, jogging a half-mile, swimming onethird of a mile, and cycling a quarter of a mile.

“The Encyclopedia of Nutrition and Good Health” by Robert A. Ronzio
from The Encyclopedia of Nutrition and Good Health
by Robert A. Ronzio
Facts On File, 2003

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

High-intensity daily exercise can burn from 600 to 1200 calories/day.26–28 Elite athletes, such as professional cyclists, can burn as many as 12,000 calories/day, necessitating a large compensatory calorie intake.

“Textbook of Natural Medicine E-Book” by Joseph E. Pizzorno, Michael T. Murray
from Textbook of Natural Medicine E-Book
by Joseph E. Pizzorno, Michael T. Murray
Elsevier Health Sciences, 2020

High intensity daily exercise can burn from 600 to 1200 calories/day.5-8 Elite athletes, such as professional cyclists, can burn as high as 12,000 calories/day, necessitating a large compensatory calorie intake.

“Textbook of Natural Medicine E-Book” by Joseph E. Pizzorno, Michael T. Murray
from Textbook of Natural Medicine E-Book
by Joseph E. Pizzorno, Michael T. Murray
Elsevier Health Sciences, 2012

The list on page 142 gives some examples of physical activities that consume about 150 calories.

“The Harvard Medical School Guide to Men's Health” by Harvey Bruce Simon, Harvard Medical School
from The Harvard Medical School Guide to Men’s Health
by Harvey Bruce Simon, Harvard Medical School
Free Press, 2002

To lose a pound a week, you’d need to decrease that by about 500 calories a day, or increase your physical activity by 500 calories a day, or a combination of the two.

“YOU: On A Diet Revised Edition: The Owner's Manual for Waist Management” by Michael F. Roizen, Mehmet Oz
from YOU: On A Diet Revised Edition: The Owner’s Manual for Waist Management
by Michael F. Roizen, Mehmet Oz
Scribner, 2010

The easiest way to achieve this goal is to adhere to an exercise program that burns roughly 250 calories per day and decrease your caloric intake by 250 calories as well.

“Escape Your Shape: How to Work Out Smarter, Not Harder” by Edward Jackowski
from Escape Your Shape: How to Work Out Smarter, Not Harder
by Edward Jackowski
Atria Books, 2001

With these various scores, you can use formulas to calculate the total number of calories you burn throughout the day by first working out the calories burned for each type of physical activity you engage in, and then factoring in your basal metabolic rate and general activity levels.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

Dance, swim, run, walk, play sports,

“Primary Care E-Book: A Collaborative Practice” by Terry Mahan Buttaro, Patricia Polgar-Bailey, Joanne Sandberg-Cook, JoAnn Trybulski
from Primary Care E-Book: A Collaborative Practice
by Terry Mahan Buttaro, Patricia Polgar-Bailey, et. al.
Elsevier Health Sciences, 2019

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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117 comments

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  • I am in love with all ur videos… well done����
    I want you to make a video on pcod,I am suffering through it and loosing weight in pcod is way more difficult
    I hope u will make a video on this subject which will help many females who are experiencing it.
    ��������

  • I am 29, my breast already Become saggy.. Is this workout will leads to saggy Breast??? For this workout do I need any sports bra ( I can’t buy any bra now for very long period)…

  • I would love to try this.. I’m afraid of the plyo groiners tho. I’ll do the moderate one. Let’s try one set for first week.. I’ll double up by week 2. Just want to lose 2kg.. for starters

  • I ended the workout at 4:42pm, kept working at her pace and burned 147 calories.. And after 5 min(rest for my next workout) at 4:47 I had burned around 167 cals. Didnt burn the 300 calories she says but it is a killer workout great as a warm up for me.

  • On a daily basis I performed this workout, which was a terrible in the beginning but loving it now. I lost almost 7kgs with proper nutritional diet included with this work out. Thanks Joanna. Love from India

  • Bro before soccer conditioning I wouldn’t be able to complete this but after.. this is like the same thing as our warmups for the workout and grand finally lmao

  • I’ve been doing this every single day, sometimes I do one set only if I’m not eating much on that day and honestly, after months of diet, this work out really did wonders to my body. People started to notice the difference in my body after I started doing this everyday. Guys, seriously start today and love the process. It may be hard the first time, but if you push through, it started getting easier.

  • So, this was my last day of shred challenge and I can definitely say that I see the result both physically and mentally. I don’t have a major body change but it was the first time that I have done a workout every day, not even missing any of it. It is something big for me since I don’t like doing fitness-style workouts. And I did it at home during quarantine which is more difficult. So, thanks to Chloe who makes me do it and feel more relaxed and mentally stable during these tough times. I’ll start a new challenge tomorrow for sure. Cannot imagine myself without having any challenge of her now. Thank you, Chloe!!!

  • I see comments of “if it’s your last day of the challenge” but I do these 5-6 times a week with no end in sight. I do these workouts for my overall health and mental state. If I don’t have some burn on one day i feel lazy

  • Hi Chloe! I just finished my 2020 summer shred challenge! I’m so happy!!! This is my second program of yours that I’m finishing and I’m loving how stronger I feel:D Thank you so much for your free programs! They are helping me so much! Tomorrow I’ll start the 2020 core challenge:) <3

  • Iam doing it now in the early morning thighs are burning like anything OMG��
    Do we really burn 300 cals then i will definitely continue this��������������
    Wish me luck guys
    ��
    ��

  • should i do this only morning to get result…??
    i do this regularly but not in the morning
    i do this before my lunch time
    and it is not working on me��

  • Me every time i eat junk food: Its ok! I’ll do some exercise and lose weight again!

    Me when i try to exercise to lose weight: its too hard!! I wish i hadn’t eaten junk food!

  • Macho bloke here. I just did this twice tonight and nearly died. I only did it twice as it wasn’t 30 minutes. I say did it, I just about finished it. The second time I stopped and started. As for 300 calories, it depends on your size and weight and fat percentage on what you will burn. The first one I would say for someone average size and reasonably fit would be maybe 150 calories hence why I did it twice. Still an excellent workout though and will be doing this for a while until it becomes easy.

  • It’s still shock me just how a lot of people have no clue about Custokebon Secrets even though many people using it. Thanks to my personal friend who told me about it. I have lost a lot of weight.

  • TORCH THOSE CALORIES!! ��������
    Giveaway is over. Congrats to Yumiko, Laura KY, Girlsroxy
    35 Day �� Calendar Schedule �� over at: chloeting.com/program

    Only qualified subscribers will be considered for this giveaway. You can be qualified by contributing to this community (commenting and motivating others), sharing your progress throughout the program, and liking and sharing my videos.

    Please refer to this template below for sharing your progress in the comments. You can share it in the videos from this program. Please support one another in your journey!

    ��Age/Location:

    ��Day 1 Measurements/Weight/How you feel: (whichever applicable, weight is not necessary)

    ��Day 35 Measurements/Weight/How you feel: (whichever applicable)

    ��IG for Before/After Photos (if available):

    Day 1:✅❌ [share your progress/thoughts daily so you can look back at your progress]

    (repeat lines for Day 2 to 34)

    Day 35:✅❌

  • No puedo creer que llegue al día 28 de Summer Shred Program; si yo pude, en serioooooo todas y todos podemos… felicidades a todos los que hayan llegado hasta aquí <3 y a mi también jeje

  • I’ve never liked adds that much when I’m trying to watch youtube. now I love them more than anything, once I started doing Chloe ting workout

  • I weigh 171 pounds and my goal is at least 150:) I do this video and also the 2 weeks shred videos. I also go on a walk everymorning for about an hour and a half:)

  • I did this exercise with her two weeks abs exercise and woah the results were amazing I also did her thigh and arm workout I did it almost for three weeks and saw the result I was 57 kg and know I am 54 with 5.5ft height and I also lost half inch from every were do give this exercise a try and also I didn’t see any diet just ate what my mom gave me��

  • Oh my god is this program hard. These workouts are killers. I will prevail and achieve my goals. Keep going to those who are doing these workouts, you got this. ��❤️

  • Started the summer shred challenge with the only goal of losing weight. Now at the end of the challenge I’d call it more a wellness journey, my body feels stronger, my mind more disciplined and my mood is in an amazing place! Congrats to those who made it! Be grateful to your body and mind for taking you so far and continue loving the person you were before this challenge and after it! Thank you Chloe, and thank you to this community for making my short breaks so entertaining with all the VERY relatable comments! You can to this!

  • I’ve finished day 9 of the 35 days challenge and to be honest I dont find my body changing that much (compared to all the result videos/pictures). However, everytime I look at myself in the mirror, I do look and feel MUCH BETTER, not because of the weight I loss, but because at least I’M TRYING:D I think I still have a long way to go until I reach my goal but the point is not giving up and thinking positively. So to anyone bother reading my comments right now, please keep moving forward. No matter what the result is, at least you’ve tried your best:D:D:D

  • Idk if I just improved, but this one seems so much easier than the 10 min Intense workout, (I’ve done it twice or more.maybe) I guess maybe cause it’s intense
    It I do like this one more, I like the move better

  • My legs wouldn’t let me do the tuck jump at the end so I tried to do squats as a substitute and i couldn’t do that either so I just fell on the floor having a asthma attack ����

  • totally an unpopular opinion but every single one of her challenges are the same exercise in a different order and they are so basic. It gets so old.

  • I’ve finished today the 4 weeks summer shred challenge��!
    For all those who want to know if there are results: that’s it! My abs are perfectly visible and I’m much more toned and stronger. The results don’t come immediately and each of us has a different body, with different needs. You have to be constant and above all believe in yourself! ❤️

  • thanks joanna. i do your workout for pressure relieving and mood improvement. It s a life saver. its tough but it helps. I recommend to anyone who used to bottle up their emotions.

  • Later Today is our last day!❤️ I feel stronger thank you so much Chloe Ting! I love you so much and your programs! I’ve already lost weight and gained some muscle!���� you’re the best!����������

  • My friend laughed when I told them I was going to lose weight with just using Custokebon Secrets, but after I showed them great effects right after I used it they’re begging me to tell them about it. Of course I won’t tell them the details about this diet plan, lol

  • Im on day 9 of the summer shred challenge 2019 and it’s getting easier I definitely see difference in my body and it’s really worth it i had a 1 day break and i didn’t eat healthy for 2 days which made me feel bad but after each workout i felt like i wanted to eat healthy again and become fit

  • Ok I was literally halfway through the workout and I got out of breath so quickly and started to feel heart pain, do I have heart problems or something I don’t know of or is it normal considering it’s my first time doing this workout? I also have asthma if this may be the reason, I hope someone answers and helps me out because it kinda freaked me out.

  • Someone help me, I always get cramps in my stomach when I do this. I don’t eat two hours before I work out, but for some reason I always get cramps when doing these. And yes I AM BREATHING RIGHT ����

  • Working out this days have make me feel better and not thinking about bad news. Working out also have make me feel better overall in my life love working out with Chloe she literally kick my butt every time but I love it I’m not young but gives me energy like one. My daughter and I both make the existences straggle with some movement but the idea not giving up. ������������

  • Happy Sunday ♥︎ check out my Instagram Channel for full WORKOUT PLANS, only using the YouTube Videos!
    I created 3 plans: 30min per session, 45min and Beginner Friendly.
    That way you can combine the videos, to get a week full of training. Hope that’s helpful if you can’t go to the gym right now:)

    xx Pamela

    Instagram: pamela_rf
    I saved them in my Story Highlights:)

  • Pamela, I’m not sure if you read these comments but this is my favorite workout of yours by far. Can you make another equally intense full body HIIT no equipment workout so I can mix it up?:) Thanks!!

  • i think she loves squats more than anything in world…..

    btw thank you a lot
    ………just because of u i gained a lot of confidence and strength ❤❤❤❤

  • I’m surprised that I found this fun and effective and I’m not dead at the end. Is this because I’ve been practicing with pam for a while or is it easy?? I wanna know if I’ve improved.

  • I wish I can post a picture of me 4m postpartum with a saggy belly vs today’s 7m postpartum almost flattened out belly, Pam literally changed my attitude about workout, I couldn’t thank you more.

  • Okay, so basically, since this workout is complete hell I added a 10 sec rest every two exercises and I’ll add less rests every two days.
    Day 1: Rest every two exercises
    Day 2: Rest every two exercises
    Day 3: Rest every three exercises
    Day 4: Rest every three exercises
    Day 5: Rest every four exercises
    Day 6: Rest every four exercises
    Day 7: Rest every five exercises
    And so on..

    Until there are NO rests

  • SET 1
    1. Standing crunch;
    2. Standing oblique crunch (L);
    3. Standing oblique crunch (R);
    4. Plank hip dips;
    5. Mountain climbers;
    6. Scissors;
    7. Plank taps;
    8. Crab toe touch;
    9. Bicycle crunch;

    SET 2
    1. High knee;
    2. Lunge high knee (L);
    3. Lunge high knee (R);
    4. Squat front kick;
    5. Jumping jacks;
    6. Lunge tap;
    7. Front kick;
    8. Skater;
    9. Squat with high knee;

    SET 3
    1. In and out;
    2. Flutter kicks;
    3. Plank with shoulder taps;
    4. Cross body climber;
    5. Bicycle crunch;
    6. Spider plank;
    7. Russian twist

  • Is it just me that looks at their belly after working out to see if theres a change even tho you know that theres gonna be no change!������

  • The 1 leg glute bridge, the correct way is to lower another leg to knee angle or like this video higher than knee? I saw some of pam’s video are at the knee level. Can someone enlighten me please? Tysm!

  • 1. High knees
    2. Squat to courtesy lunge
    3. Side squat jump
    4. Squat hold
    5. Wide push ups(on knees)
    6. Side to side ab jump
    7. T rotation
    8. Plank to jump squat
    9. High knees
    10. Courtesy lunge to wide squat R
    11. Courtesy lunge to wide squat L
    12. Side squat jump
    13. Outer thigh lift L
    14. Outer thigh lift R
    15. Close push ups(on knees)
    16. Plank hand walk
    17. Spider elbow plank
    18. Superman
    19. Superman reach out
    20. Superman hold

    1 min rest

    21. Crunch
    22. Crunch w/leg lift
    23. Jack knife
    24. Ab hold
    25. High knees
    26. Knee kick R
    27. Knee kick L
    28. Twisting jump
    29. Squat hold
    30. 1-leg glute bridge R
    31. 1-leg glute bridge hold
    32. 1-leg glute bridge L
    33. 1-leg glute bridge hold
    34. Glute bridge hold
    35. Glute walk out
    36. Russian twists
    37. Sitting ab hold
    38. Jack knife
    39. Ab hold
    40. Plank
    Done!��

  • I wish boys would try workouts women made sometimes and not say that’s too easy for me or whatever… like are you sure Simon, cause your noodle arms sure say something different

  • Me before 20:00 min.: omg we are almost done…… Me @ 20:00 min.: omg why, why are you doing the f*cking jack knife right now. I am dying and you are doing the Jack knife. Who can relate������������

  • She obviously doesn’t know what she is doing by doing ab exercise by ab exercise without a greak. You are supposed to rest a muscle doing a different type of move and later get abck to that group again…Next!

  • it’s only been 2 weeks and I’ve definitely seen changes.. Feeling a lot stronger than before, and my waist became slimmer. I was average-sized and thought that I could not achieve a better body shape, turns out I’m completely wrong. I’m really grateful for these free videos and the workout plan, thank you very much Pamela!

  • I do this workout every day!!! It’s so good I love Pamela Reif’s workouts!!!! I started Saturday and I’m still going!!!! Can you do another video plz

  • Thank you, I really enjoyed this video and wanted to share this related topic that was interesting to me.

    https://www.digistore24.com/redir/327231/Hamidarabloo

  • just wanna share my achievement. i finally did this workout without breaks!! it’s been exactly a week since i got back at working out and it feels amazing ✨

  • idk how y’all get through this, I stopped at three mins basically and then read comments and saw no one was complaining how difficult it was really and I was like damn, am I weaker than I thought?!, then I just pushed through the rest of the workout, I’ve never sweated so much in my life I swearrr, I got sweat in my EYES, so yes this workout is intense lol

  • I want to lose a layer of fat, everywhere, so here I am! I’l be starting on August 8 and ending on September 8
    August 8: Done!
    August 9:
    August 10:
    August 11:
    August 12:
    August 13:
    August 14:
    August 15:
    August 16:
    August 17:
    August 18:
    August 19:
    August 20:
    August 21:
    August 22:
    August 23:
    August 24:
    August 25:
    August 26:
    August 27:
    August 28:
    August 29:
    August 30:
    August 31:
    September 1:
    September 2:
    September 3:
    September 4:
    September 5:
    September 6:
    September 7:
    September 8:

  • I did it!!!!! I finished the summer shred challenge!!!!!!! ���� First challenge that I tried from Chloe but definitely not the last ��❤❤��

  • Since everyone’s commenting imma do it too! After doing most of this challenge in my laundry room. I’m done. 28 days of struggle leaves me with a big smile. Thanks Chloe and to everyone doing this challenge or any type of work out to improve self, you’re doing great buddy!

  • I can now officially say that I have completed 15/35 days of this summer shred challenge. I am lazy but I am going to keep myself motivated somehow

  • Now it is 6:30 am in Egypt and I already finished, dying on the floor then I heard she saying round 1 finished Whaaaat there is another one!

  • Last day of the 28 day shred, took me 34 days to complete but I DID IT. I LOST 5 KGs (60kilos to 55 kilos)…. ����
    measurements in reply

  • Does anyone else feel like they can barely breathe, always sweating, and very tired after this workout even though it kinda seems easy? Just me.. okay

  • I’m doing this workout maybe 3 weeks now and I love it because I lose 3kls…and i still continue this workout and i want more lose weight

  • Hello, I start doing these exercises, igs my second day, I just wonder why I’m not sweating, I feel my muscles pain, my hear desting very fast during exercises, but I’m not sweating, do I need change exercises, or keep on these one? I’m 158cm × 63kg.

  • Everyone in the comments congo you on the last day of summer shred challenge
    Mewho is just opening the videos to see how long it is..(btw i am on my day 2)��

  • I finish it(4 weeks Summer Shred Challenge) ������ so happy during this challenge I lose 3kg with everyday more than 1hour walking
    Thanks Girl now I’m excited to start another challenge with you ��

  • For 2 days iam doing her workout and iam burning a lot after the workout my arms are paining… ������Still its an amazing workout…. Hard core competition �� with Chloe ting..

  • I don’t know about kgs but I feel very good after this exercise, I completed my 6 weeks 42 days routine, Thank you for Your tireless efforts������ #feelalive.

  • I can’t believe it. I’ve never finished any workout program ever. On Day 20 I sprained my foot and was in a boot for 5 days and couldn’t workout(unrelated to the workoutit happened when I was chasing my dog)…..any other time I would have given up and stoppedbut I found myself looking forward to being able to complete the challenge….and I did. Wowjust wow.

  • chloe: this is something you can do regularly without it being too difficult
    me on the floor wheezing, feeling my soul leave my body as I take my dying breaths: WHA-

  • i did the 28 day summer shred and i feel like i’ve done 4 bicycle crunches every day… chloe sure does love her bicycle crunches LMAO

  • when I do the abs workouts, I focus on the abs muscle and imagine the abs is someone I want to kill, then a saying in my head ” I’m killing you, the haters!”

  • Done reading comments its time to work.Because I can relie to this woman here her thing is challenging but working hei.I knw from other vidz

  • just finished the 4 week summer shred challenge!! i lost weight but not as significant as i thought (my tummy and arms did get tiny bit smaller tho!). in reference, i lost the same pounds as i did with the 2 week shred. it may be because i ate a little bit more and skipped few days this time around. overall, i’m happy with my results and can’t wait to do more of her challenges! you can do this guys!!:)

  • I am having amazing progress! A new supporter of you and only did your workouts for three days! I can already see my fats being taken away! Thank you so much! You allowed my to enjoy working out!

  • started this and toned arms workout on aug 10
    i was on a week break before this so feel like kinda went out of shape ����‍♀️

    starting measurements:
    R. L
    elbow. 20.9cm. 20.3cm
    2″ 22.2cm. 22.1 cm
    4″ 24.3cm 24.1 cm
    6″ 26.5cm 26.3cm
    Waist 27″ 26.5 (empty stomach)
    Belly 29.25″ 28.75″ (empty stomach)
    Thigh 18.5″ 18.5″

    day progress
    1 -10 done (not sure if i did all the 1000 reps i lost count)
    2-11 didn’t count the reps but tried to complete all
    3-12 done
    4-13 rest day today since my legs ache –
    5-14 done
    6-15 done
    7-16 went for a walk so did 6500 steps and no workout (i know im slacking:( and this sucks:/)
    8-17. done!!!!!
    9-18. skipped the workout and instead went for a walk and did 6500 steps
    10-19 rest day today –
    11-20
    12-21
    13-22
    14-23

  • Came up 15 reps short but I still can’t believe I managed to do 985 reps. Also, last day of the 2020 summer shred, the slim thigh challenge is next. See you on day three:))

  • Holy hell never done anything like that but like it much better than regular workouts, felt good though I’m already entirety too sweaty and took a lot out of me, but surprisingly have more beefy than other days (maybe cause I had coffee in the morning) day 9 here we gooooo

  • My shoulders and back hurt a little when I sleep and after I wake up but it’s not as bad as before I took a long break from doing the same workout everyday thinking it would help because a variety is bettee

  • Just finished the 4 weeks summer shred challenge and so proud of myself! Very grateful to the supportive community here whenever I find it hard to get started I’ll read comments / watch results vids and it helps a lot! Getting it over in the morning is best and I feel so good I’ve done it and won’t spend the rest of the day putting it off.

    Tbh I really hated exercise esp cardio and was not fit at all when I started. I only lost maybe 1.5 kg but the real diff is I feel much fitter and stronger mentally. I did not do everyday (I did this over 1.5 months) and was eating chips quite often. I did struggle throughout (still cannot do every exercise all the way) but just kept trying and it’s REALLY WORTH IT. I still don’t love doing the workouts but it’s definitely way better than when I first started and after you finish u feel so good about yourself. DO NOT GIVE UP GUYS! Health/fitness should be the top priority for everyone! I’m definitely going to start on another challenge soon and try to do exactly as scheduled so I don’t waste all the hard work getting to this point.

  • About to finish my last 20 min of the 2020 Summer shred challenge. If I don’t die I will respond to this comment after
    update: I think I’m still alive lol. ON THE CONTRARY, this challenge REVIVED me from my past self before the 28 days. I feel like a new person. Thank you Chloe ting

  • All: Yesss�� last day of summer shred.
    Me: Still on day 3 of slim thigh challenge.
    Me seeing the no. of reps in the video: �� l think l don’t need to do the workout as I have already sweated a lot��

  • I don’t think i’ll ever gonna lose belly fat & inner thigh fat…. I was consistent for 3 months nd lost 9 kilos…. Shredded fat from the abdominal area at the beginning of the lock down period… Bt after one month could not be able to follow the diet chart… Bt did the workout…. Bt the belly fat didn’t go away… Now i’m too much exhausted….it feels too tiring & boring to follow the diet chart along with the regular exercise

  • okay eight exercises each for 45s with break of 15s,need shoes.
    warm up
    jumping j 38
    high knees 40
    dynamic stretches 20
    side to side twists,circles to warm arms

    workout 8 exercises

    jumping sqauts 30

    pushups 29

    burpees 30

    mountain climbs.
    42

  • Okay I can understand that she can do it easily but wow people on the comments made me feel bad �� like what are you! How could you finish the video

  • 6 mins in and I’m exhausted so bad. I’m so discouraged. Will it help me? If I do it afterwards, will I get more strength in doing this?

  • Most of these were the same daily exercises in navy boot camp lol. Accept we had to do them all day. Great video. This stuff works!

  • Per my Apple Watch, at the half way mark I had burned 88 calories, so doubled it would be about 180 active calories. Thanks for the routine!

  • Today I have finished the challenge completely. I’m so proud of myself! And yes I see a difference, not extreme but there is already a difference. All who want to do this challenge, do it! You will make it. You feel super fit after 28 days. I feel very comfortable right now, I’m going to start another challenge. ❤️❤️❤️

  • I don’t know if I lost weight doing this workout but I became more active and feel full of energy, thank you Joahnna. You be the best��

  • Ooh Joanna just love you.. whatever u make me sweat a lot…love u dear…my best trainer… thank you so much��������������������it’s working….

  • Thanks Joanna for this video.. Has really helped me loose weight and I just like you for the” only 15 sec left now come on guys! “

  • You look amazingly beautiful fit and perfectly toned! Great �� video! Congratulations on looking 20 years younger! You are a great inspiration for women and girls all over the world I lift weights and walk so I support your video ��❤️��������✌️����

  • soi just went through all of this thinking i’d be burning 300 kcal for you to tell me at the end that i have to do it ALL OVER AGAIN? bye

  • I´m going to do this! Starting weight 63 kg BMI 27
    ��Day 1: DONE!
    ��Day 2: DONE!
    ��Day 3:DONE!
    ��Day 4: DONE! I didn´t feel like doing it. Still can´t do advanced groiners.
    Day 5: I wasn’t feeling motivated today ��
    Day 6: I ran 5k
    ��Day 7: DONE!

    I have lost 0,5kg. I didn´t lose that much because of the way I eat. I am going to start 14/10 intermittent diet
    ��Day 8:DONE! It´s getting a lot easier and I look more tone.
    ��Day 9: DONE!
    Day 10: I ran 5k
    ��Day 11: DONE!
    ��Day 12: DONE!

    ��Day 13: DONE!

    I have lost 2 kg!! My body is getting used to this workout so I am going to do other videos from Joanna –

  • When I started out I wasn‘t able to do the whole session, now I am doing it with weights. It gets easier guys! I know you can do it!

  • n one thing I want to say u dat U r sooo pretty n energatic, diz is my first comment to u I lyk ur videos, n I watch ur videos for listening ur talking I lyk u soo much

  • As a teenager……I completely follow your words…..love your videos….but I think I am obese or fat….I follow your words to not go to a diet…..I am consuming 2400 calories I am 14 years(just begun)I am boy please I want to burn more than that please help me…….����

  • I haven’t done this workout in 4 years! <3 glad to have found it again! Just want send a message of appreciation for Joannah for creating helpful content that everybody can use. Great job Joannah! <3

  • This video is incredible, and I love how it’s friendly on your joints but still keeps the cardio up! Wish I’d found this months ago, thank you so much!

  • I have done this for 32 days 2 years ago and it really helped tone my arms, legs and waist. I am doing it again to get in shape. It really works and is fun too.

  • @Joanna Soh Official I just did this workout for the second time. Last time it was 6 years ago. Do you say it counts as my cardio?

  • Hello mam, i love your all workout videos too, i love this cardio kickboxing, i regularly follow your cardio kickboxing and strength training workout on alternate day

  • I’m so out of shape that I couldn’t get past more than 3 minutes of this video. I’m gonna do it.. slowly incrementing. One day, I will be able to do this full workout without getting exhausted.

  • Was stuck at the hotel looking for something new to try on my own. This was great! Only thing I’d add is a good stretch for the hamstrings. Thanks!

  • this is by far my favorite workout vids out of all the vids i’ve ever done. i enjoy punching and kicking and twisting my body. and i just feel great during the workout and afterward it.

  • Few years ago I came across this video when I was trying really hard to lose weight but nothing helped. I continued this workout for over 3 months and I lost 11kgs! It was a huge deal for someone like me who couldn’t lose weight at all n kept building muscles. I had to stop after a while since continuing this for a long time with diet kind of made me a little thinner than I wanted to be. But now I’m back since I’m having the same issue and I gained a few unnecessary inches. It’s day 5 for me and I can already FEEL the change! it’s keeps me energized for the whole day!

  • I was feeling so discouraged and and tired today and did not want to work out at all. However, I found this video in my suggested videos and went ahead and did it. It was super difficult! I feel good that I did it though. Thank you so much! I don’t know why, but just seeing the thumbnails on Popsugar’s workout videos can make me feel pretty uninspired sometimes, its good to mix it up with a less “produced” creator, if that makes sense. I just subscribed! Great workout!

  • Yes it works.. thru this workout I’ve lost 15pounds in mere 3months. Also I used to eat clean and homemade food and took my dinner by 7. Again I’ve put on the weight that I have lost.. so following this workout again. It’s effective. Thank you Johanna.. I’m so grateful to you for this one.

  • I just completed this workout and burnt 230 calories. I’m 163 cm and 60 kg and not very active. It was a bit hard to complete the workout, and even though I am not overweight I need to lose a few kgs. Good luck, keep going, you can do it!!:)

  • Hey @JoannaSohOfficial, I am from India, 23 years and obese, did your workout plan “Burn 300calories in 20 mins “for the first time and feeling very exhausted after the workout, I was really feeling that I dehydrated myself, so I drank 500ml of water after 5 mins and after completion of round 1 I took a few gulps, after completion of 2nd round I was totally exhausted and was very tired and sleepy, so I just want to know is this normal? Or not

  • I will be making a log if anyone is interested in my journey!
    Note: I am 14 years old turning 15 in a couple of months. I have experience with exercise, I’ve been in track but that was a couple months ago, and during quarantine I started eating a lot more. I weigh 122 lbs, many people say I can’t complain about my weight but I’m not comfortable in my own skin. So, I’m doing this for me.

    Day 1: ✅ I was very tired and shaking but it felt good to exercise again.

  • Before my weight still 75kls…i do with another workout but it’s not work for me.but when I start this kickboxing den I lose 3kls so now my weight 72kls….thanks

  • OMG OMG I CANT BELIEVE..LAST DAY OF SUMMER SHRED DONEE���� after a long time i committed nd completed anything in my life. Thanks @Chloe..

  • I love you so much. You’re so good! Also, you inspire women to be more concerned about being healthy and strong than trying to look a certain way. Congrats!!!

  • I have never managed to complete this work out…i would give up..but yesterday I did the whole workout and today it was way easier…

    Soo don’t give up…thank u Soo much Joanna ur my inspiration

  • My husband runs a 5k and does push ups and sit ups every day but he takes 1 day a week to do this video with me because it gets him more sweaty, out of breath, and sore than his normal routine! This is his favorite workout video and I think that says a lot for a man to love it!

  • This work out that I follow. It is really works for me. I have a lean and tone arms, nice abs, butt and thighs so much love and proud of my achievements to back my ideal weight.:) Thank you very much Joanna and God Bless you always:)

  • Wow, this workout is awesome!!!! Been looking for a good kick boxing workout for ages. I considered myself very fit until I did this!!!!! I really struggled with the first half because the moves felt a bit unnatural but then loved it the 2nd half. I usually have to do a few workouts to feel like I’ve done anything but this was super intense. I just don’t want to get bored of it!!! Have you got any more kickboxing workouts? Please make some more if not. Think I’ve found my niche now! Thank you xxxxx

  • Sweating like crazy, but feeling fantastic! Had to push myself, and it feels great to have completed it. Let’s see how long I can keep this up for ����