4-Week Summer Shred Challenge (HIIT + Strength) | Joanna Soh
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- Опубліковано 5 сер 2024
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4 Weeks Summer Shred Challenge (HIIT + Strength) | Joanna Soh
It’s the summer season! Let’s get shredded with this 5-4-3-2-1 Challenge! In just 15 minutes this workout targets all areas of the body without using any equipment. You will complete 5 minutes of Cardio, 4 minutes of Lower Body Strength, 3 minutes of Upper Body Strength, 2 minutes of Abs and 1 minute of Plank. The 5-4-3-2-1 sequence may be performed twice for a longer workout if desired.
Sequence: 45 secs Work - 15 secs Rest
Duration: 20 minutes
Estimated Calories Burned: 200 Cals
Workout Type: HIIT & Strength Conditioning
5-Min Cardio
1) Jacks to Sprawl
2) Side to Side Shuffle
3) Lateral Bear Crawl
4) In-Out Squat Jump
5) Plank Jacks & Mountain Climber
4-Min Lower Body Strength
1) Kneel to Squat
2) Reverse Lunge Kickback
3) Squat to Reverse Lunge
4) Curtsy to Side Lunge
3-Min Upper Body Strength
1) Staggered Push-up
2) Up-Down Plank
3) Superman to High Plank
2-Min Abs
1) Full Body Crunch
2) Flutter Kicks to Knee Tucks
1-Min PLANK
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I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 10 years of experience.
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4 Weeks Summer Shred Challenge (HIIT + Strength) | Joanna Soh - Навчання та стиль
“Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.”
Thank you 😩😩😩😩
@@JulieSinha938 you welcome beautiful
Amazing!
@@delicias.p8405 thank you
I needed this for my acedemics as well as for my health 🥺..good way to start my morning 💞 thankyou
I go to school in 2 months, everyone used to bully me about my weight and how clothes wouldn't fit me and I would have holes in them, but I'll show them I'll show them all, and I'm not doing it for them. I'm doing it for myself and only me.
You go girl ❤️
💙💙💙💙
More power to you❤
Keep going gorl ! I'm with you ✊️
Yes you can do it 💪
You're incredible Joanna, keep it up. I weighed 72 kg when this year started, in 3 months I shredded 12 Kgs following your workouts and diet plans, and yes I didn't stop eating our favourite white rice lol even though people would shame me for eating rice. I still have 5 Kgs to lose, looking forward to it. Thank you so much, you're blessing in disguise.
Which routine u followed
@@melyndajoseph9482 I'd start my day with lukewarm water. Somedays I'd go with intermittent fasting. I added green tea, more veggies and protein in my diet, I didn't completely avoided carb, I just ditched sugar and refined flour. I'd do early dinner. I'd walk after every major meal for atleast 15 minutes. For workouts, because I despised doing exercise that time so I followed her low impact beginner workouts. Believe me, for a month you'd not see any changes but then suddenly your clothes would start getting loose and that feeling!!! All the best.
Woow! That's a great job!
Well done!!! So proud of you!! Those people should be ashamed for shaming you!! I'm glad you manage to find the balance and still consume everything you enjoy in moderation. That's the key to a sustainable weight loss. Keep it up!
@@joannasohofficial thank youuu!!!! 🤍
Joanna, I've seen tons of workout videos on youtube, literally! But what makes your channel special is the fact that you plan your workouts so well. The transition from one exercise to another has a marvellous synchrony.
Heartfelt gratitude, Joanna!
Sharing my experience.
1 week down and 3 more weeks to go..
I'm doing this workout since the day Joanna uploaded it, skipped only 3days so far, this workout is awesome, it may seem hard to do, but push yourself to do each exercise atleast few seconds, as Joanna says we progress with time..
My experience After this workout:
I felt soar for first two days, but it was an awesome feeling, I strangely felt relaxed.
I feel more energetic now
I can see healthy glow on my face that's because with sweat we flush out toxins in our body.
My mood is improved, I feel happy.
I'm Sleeping well
I can see weight loss, I don't measure it but I can see it and feel it. I didn't follow any strict diet, normally I don't eat junk food or bakery items, and big No to soda. Just Controlling my portions and I eat rice daily like other Asians, but still losing weight thanks to Joanna workouts.
Lots of love to Joanna for inspiring me to be fit and healthy. Please support her, she is awesome.
I'll update my results after 3weeks.
Keep working out. Stay healthy and happy.
I'm applying the same thought as you..just 🏋🏋🏋go rock !
ur results after 3 weeks?
@@yashusrinivas9921 oh yeah, I forgot to update 😁, yes I lost 2 inches of my waist in 1 month, and these days I'm doing yoga too, so losing more weight, BTW earlier I used to struggle a lot to do yoga, but after Joanna exercises I'm now able to do it with ease. I learned one thing, never give up even if you don't see results immediately, good things take time. And I'm always thankful to Joanna for inspiring me.
@@Arika_VR glad to hear this....and thank u.....hope u continue ur healthy lifestyle
@@Arika_VR i like it, "good things take time"
This workout is everything i ever needed. I feel energetic and productive the entire day. Thank you so much 😊
Hey Joanna! Hope you doing good. I just love the uniqueness you bring out in every workouts you perform. Can't wait to nail this summer shred challenge 🔥.
This is exactly what I need. My country (SA) just went into another hard lockdown and what better way to get in shape and stay sane than another one of your workouts 😁, thank you!
I've been sharing my weight loss journey with you for about 3 months now (silently) and I am so proud of myself because I was 87 kg last December and then decided to loose weight last January by dancing then saw your videos and started to subscribe you checked and tried your videos and now I AM 76 KG!!
congratulations!
You go girl
wow 👏congratulations. how did you do it? How long do you do exercise each time you do? what kind of exercise do you do? do you do it everyday? do you ear less or do something along with exercise please? thanks
@@funghi2k i do it 5 or 6 times a week... mostly monday and sundayd are my rest and I watch what I eat before always eat whatever i can but now I am trying to eat more fruits and vegetables if I crave for snacks instead of junk foods and fast foods. It helps a lot. Self discipline is the key. It's hard and tempting but it's worth it to see the progress 🤧
@@berri206 thank you very much 😊
You're back! Have missed you're workouts. Unfortunately I'm already doing a 3month shred program but I will incorporate one of you're workouts on a stretch day.
Girl you’re amazing! You deserve all the praise.🤍
You always know when to put necessary workout videos. Thank you! After i reached my gaol weight through your guidance, I'm trying to find some effective workouts that are short but effective since I'm about to get busy for anout 4 months. This is perfect.
Finally the wait is overrrrrrrrrrrrr and your video is came 😍😍😍😍😍😍😍💗💗💗💗💗💗💗💗💗❤️❤️❤️
OMG YES! I was just about to start a new challenge and I was really hoping a new one from you! This challenge is perfect for July!! Thank you!!❤️
Yes!! Kickstart july strong and let's challenge yourself!!
Always on a mission to keep us strong and sweaty❤.. Can't wait to do this as soon as I'm done with my 8 weeks challenge
I love this idea of doing 5, 4, 3, 2, 1! I don't really enjoy working out but the way this workout is designed makes it enjoyable. The feeling of finishing it makes it awesome as well and I could gladly do this everyday! I also love the way she talks while doing her workouts since it seems like she is doing the workout with us and that I'm not doing this alone.
Thank you so much for this amazing workout ♥️
Hey Joanna,I have been doing this challenge from last 3 days.. And believe me.. I am loving it... It is so amazing... The sweat dripping all over the floor during and after this workout.. It's amazing.And your voice throughout the workout motivates me a lot to push myself to complete it.Trust me, YOU ARE THE BESTEST❤️❤️🥺🥺
Was sweating like hell! U know her workouts work cause she sweats like hell too. It is raining here as well!! I started doing her strength trainings only twice or soemtimes once a week and now I workout on consecutive days. I'll continue the hard work and be fit. You guys can do it too. The main thing is to never stop. Take as many rest days and enjoy the workouts. It is worth it.
Thanks Joanna.. Ive been doing all your workouts for a month and watching your diet routine and trying it for me.
Currently i feel lighter and gaining my abs and loosing all the belly fats and excess fats on my body. Feeling great. Thanks to you. You are my coach and fitspiration 🤗🙌🏻
I love doing your summer shred challenge. Thank you so much for your video.
Awesome workout. Did cardio after a long time and felt so good that I chose this one 😀
I just love your videos and exercises , I have been following your exercises since there months now ❤️
Forget everything else I love the way that pony tail is spinning round and round 😂🤣🤣🤣 so cute 🥰
Love all of your workouts Ms. Joanna! Another challenge to try!🙂
God bless!
First days. Many more to come. Thank you for the awesome workout. Really sweat like map. ❤️
Super video Joanna. Love all of the different exercises and movements. Keep smashing 2021. Carlos & Bex
Thank you so much for this!! You can not get bored because no single exercise repeats, includes warm up and cool down and also engages the Whole body and the best part, for me, only takes 27 min!!! Thanks again Joanna for sharing your work. Big hug from Spain
My God! How do you get that stamina?? The most energetic fitness influencer who can talk all throughout the workout!!👍
😁😁 The secret? Pace your breathing! It really helps.
@@joannasohofficial thank you😘
@@joannasohofficial its soo...like I cant do...burpees..nd mountain climber ....all are making me tooo tired
Dont take Gods name in vain
@@daughteroftheking994 shut up
Wow sissy...much needed❤ just now finished indoor walk... Will start from tomorrow😍
Thank you for this new routine ❤️
Lost 2.5kg in 2 weeks following your workouts and diet plans! Thank you, Joanna 💕
Day 1 ✔️ Woah that was intense. I am so sweaty right now after a long time. Feels good to be back with you joanna 💓.
Day 2 ✔️ wow. I was not feeling like getting up from the bed. But I did, and now i am loving the burn andthe sweat. I am enjoying the post workout pain while typing this comment. Love you joanna 😍
Thank you so much for another awesome workout!
Managed to do only 10 minutes today. It was really challenging for myself in this new journey but hoping it will be better soon. Thanks Joanna 💕
This is one of the best workout routine you have designed @Joanna
I love the way u explain the workouts properly and perfectly ❤❤
Thank you for appreciating the coaching through the workout. 🔥
Amazing ...just searching for a good workout ..this is perfect
This looks so fun! Cannot wait to do this instead of my regular cardio this week because i get bored of doing just cardio.
I love it 💕 It hurt a lot. It's one of the best workouts I've done in a long time.
Muchas gracias Joanna!!!! 🥰🥰 🇨🇴
Thank you Joanna! Can't wait to start doing your program after my night shift tomorrow.
Awesome!! Let me know how it goes 🔥🔥
I've been doing this for 4 days and this is great for even beginners because it is just 15 minutes. After every workout, I sweat like I ran through the rain! Thanks Joanna! (from Joanne :D)
Isn't it 24 mins?
@@oops9437 If you remove the intro, warm-up, and cool down, it's around 15 minutes.
It's 2022 and i'll be with you Joanna in this new year's journey. I will try to update everyday here. Wish me luck
Doing for two days, already seeing results. Love jo 💕
Wow Joanna! Thank you. I can do this in the morning before work😊
Definitely sweaty, love it thank you 🏃♀️💪
You really read our minds Joanna, was thinking of starting shred challenge, and you uploaded it, thank you so much 🥰I'm ready for the challenge, let's do it.💪🏃♀️
Let's do it!!! 🔥🔥
More of these intense cardio and core workouts please! Loved this workout
I love this ❤️❤️❤️
It's really very sweaty workout I love it so much
Such a great burn! 🔥 I was finishing up your 15min stretching and recovery workout and this new exercise popped up - nice surprise! 🐱
Haha!! Combine this with the 15 min stretch at the end!!! 🔥
I did 2 rounds today Im so happy😌 bless you for these workout videos
I'm following your upper body strength for beginners workout every week!!!!! This workout will be in my routine soonnnnnnnnnnnn
Really good workout! 💪🔥thanks!!
I like it! I'll try this tomorrow because I already run and strength trained
Another great workout! Love!
I love your workouts ❤️❤️❤️
JOANNA I LOVE YOU ! Your old 5-4-3-2-1 workout is my all time favourite. Now I have this "updated" version haha
Ooooo you've done the previous one before. Awesome!! Yes, an updated and equally as challenging!!
Loving this workout so much 🔥❤
It's all I needed . Start this from tomorrow 😀 . Also all the best to all who are going to start this 👍
Let's do this!!! 🔥🔥
The best 👍💯
From the 7th minute I thought I won't be able to go any further
But it was well structured
I did it upto the end
Thank you jo💗
Thanks for existing 😭 ❤️.
😭 😭 😭 Thank YOU all for your love ❤️❤️❤️
I am drenched in sweat now! I missed this workout at the beginning of summer, but now this will help me burn off the travel pounds I gained during the summer. Thank you Joanna!
No one motivates me other than you❤ I've tried many videos on UA-cam, tried to follow them.. enjoyed at first but ended up not being consistent 😢
But it's only you ma'am whom I like whom I following since my college days❤ lost weight before thn again gained back 💔
But this time I'll stick to it for sure.. just watching d whole video gave me cramps in my whole body 😅😅 ik it'll be hard for me but I'm fighting against myself that's how it is. So I'll stick to it no matter what ❤ Thanks for being there ma'am ❤ fighting 💪
Excited to start this!
Yayyyy another killer challenge.. really can't wait to do this lots and lots of love from india Joanna 😘😘😘😘😘
You are such an inspiration❤️❤️❤️
I love your workouts 💪, I've been following you since 2020 ❤❤
Thank you !!! Makes my heart smile knowing that my workouts have been keeping you fit physically and mentally from home!! ❤️❤️
Joh this one is gonna be a killer. Looking forward to this one tomorrow morning 🥰
It is but it feels amazing!!
love this channel ♥️
My most favorite fitness influencer!! Your workout helped my lose 20 lbs. 20 more to go ❤ ty Joan
How long did it take?
been waiting for this oneeee
Oh yessssss 🔥🔥🔥
U r reallly really helpful Joanna....don't stop💯💯💯🔥
Thankyou so much for your beautiful guidlines
Seriously I achieved my goal
Okkk....I loved this one.... thanks JO
Joahana is great... Her workouts really hard but her workouts are really helping and effective... In 2020 I lose 10 kgs in 9 months by doing only her workout...
But this year due to over eating I gained a lot of weight so i started doing again... 💗
Great timing! I was thinking about witch one of your workouts I’ll do when I wake up. I’ll definitely do this one, Inshallah ❤️
I did it ✅
🔥🔥🔥🔥 Totally!!!
Am doing your workout regularly..
I can feel...my body get a good shape..thank you ❤️
I did this workout throughout the month of July 2021, here are my results!
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Weight
July 2: 53.8 kg
July 11: 52.7 kg
July 18: 52.5 kg
July 31: 52.8 kg
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Week 1
July 2: ✅
July 3: ✅
July 7: ✅
July 9: ✅
July 10: ✅
July 11: ✅
Week 2
July 13: ✅
July 16: ✅ i'm going to start writing a bit now- today felt easier, maybe because I rested for 2 days before
July 17: (kind of) ✅ this day was more difficult because I ran for 1 hour in the morning
July 18: ✅ this day was also very difficult, I think because I haven't rested; my legs were burning like crazy
Week 3
July 20: ✅ I didn't put in my full effort today- I did only 20-30 seconds for some exercises
July 22: ✅ I was also pretty tired for this one and didn't put in my full effort- I just came back from running 5.4 km this morning when I did the workout
July 24: ✅ felt not as strong today, but I also ran this morning. My legs were burning the most. I wonder if with more rest I would feel stronger next time. But I don’t really pause in between the sets now! I used to pause and rest for like a minute or two, now I just tough it out
Week 4
July 27: ✅ did a 5 km this morning but still did this workout! I challenged myself to not pause at all during the 15 minutes today, and to do the exercises for the full amount of time and I did it! Proud of myself today haha
July 29: ✅ Ran 5 km this morning then did the workout. It was hard but I got through more of it feeling stronger
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Reflection (august 2):
I feel a lot stronger after this month. We went hiking over the weekend and I didn’t get as tired as I used to. I did this workout mainly to lose weight, but I think diet has a bigger impact on weight than a workout does. Unfortunately my diet wasn’t the most consistent and so I actually ended up gaining a bit of weight towards the end (today I weigh 53.3 kg 🥲)... but I don’t regret doing this workout because I feel stronger and I hope to do another HIIT workout (or two or three) through the month of august
This is the dedication I need in my life
@@pratibhasingh7157 ❤️❤️
Super sweaty and super effect ❤️ ILY Jo 😘❤️
Thank you Joanna. Only because of u I can loss my postpartum weight from 80-65 kg. U r truly an inspiration. Love from assam😍
How?
All excercise are superb.Nice to join the Session.
Challenge accepted 💪💪
Thank you joanna
The sweat tho❤️❤️I feel energetic after the workout. I encourage everyone to do this. Uwill not regret
Yeaahhhh!!! I felt so energetic after filming this workout and did it again myself 😂😂
that was amazing, thank you!
Love u joanna and ur workouts☺️
this method is so funny and you're amazing!
I can’t wait to try this tomorrow
Love it... thank u Joanna😊😊😊...i’ll take the challenge😉😉😉 goodluck to me😃😃😃
I started this today after completing Chloe Ting 3weeks Lean Arm. I was literally sweating like never before. I am thankful to Chloe Ting as well this beautiful lady for inspiring us. I will update my result on this workout after 4 weeks. 😘🙏
I started doing your workouts about 4 months back and I wasn't able to complete any one of them without looking like am dying and panting but I slowly gained strength and am able to push through
It's all about consistency and taking it at your own pace. My advice to anyone starting out is don't feel bad if ur not able to push through. You are not weak. You are just new to the workout and will surely gain strength. Try to follow low alternatives or just jog it out . We all have our days where we feel weak but let's push through 💕🥺
THANK YOU! Your words and beautiful and encouraging. Thanks for sharing your story. Yes, it's about consistency and knowing that this is YOUR own journey. You will only get stronger through it. Sending my love to you ❤️❤️❤️❤️
@@joannasohofficial tysmm😚😚
I have been doing this everyday for two weeks, some days I’ll do two rounds. I’m very motivated because I am experiencing the benefits of Joanna Soh’s workouts. She is one encouraging soul and her drive keeps me going! Thanks so much, Joanna!
Is this a beginner workout?
@@vedajyo653 I should think it is.
Been a long time since my last hiit, cuz i prefer joanna's full body strength wo, and boi this one is tough even for fit girl like me. So glad to see this bucketfull of sweat again 💪🏻😂
I am a biggest fan of you
Thank you so much
You help me to be healthy 💘
From tomorrow onward i am going to take this challenge right now i am 86 kg after a weeks ill update you lets wish it works on 🙏🤞🤞
Day 1 ✅✅ after completing these exercises my legs to me ( let me go ) , my heart to me (if you don't stop now then ill stop) 😂😂
DAY 2 completed ✅✅😓😓 my legs are paining 😭 but i can do it
🔥🔥 You got this!!!
So are we to repeat this everyday????
@@toyindosunmu2657 yes
Just finished trying this workout. All her hiit workouts are super effective but this one was the best. Its painful yet doable it's pretty intense but the endorphin rush afterwards is no joke! It's been a while I've sweated like a monster while doing Joanna's workout I really cannot thank her enough for improving both my mental and physical health❤
Haha!! I love your description - painful yet double!! Love it!! So happy to hear that you're seeing the changes not just physically but mentally too!! ❤️❤️
@@joannasohofficial omg im so happy you saw this comment 🥺❤
joanna you really inspire me a lot and it would be a big favor to me if you make some more videos for teens
Im love too see this workout 🥺 im gona start 🎧
How does she read my mind and posts exactly what I need 😭😭😭
Army here let’s be moots on yt?💜
Loving this sweaty workout
Day 1 is done
Powerful wo! Thanks JSO