My Fat Burning GYM Routine (Treadmill Interval Running)

♥ A lot of you have been wondering what I do in the GYM. Here's my Fat Burning Gym Routine in an hour! READ below for more info.
♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).

Don't be intimidated by the weight section. Take this workout and practice it in the gym. =)

Here's the workout sequence -
Warm up: 5 - 10 mins
Superset 1: Goblet Squat / In & Out Jumps
4-Minute Incline Interval Running
Superset 2: Bent-Over Row to Deadlift / Push-up & Twist
4-Minute Speed Interval Running
Superset 3: Bicep Curl to Shoulder Press / Bench Dips
4-Minute Incline Interval Running
Superset 4: Half V Tucks / Spiderman Plank
4-Minute Speed Interval Running

*Each Superset: 8 Minutes, 8 Intervals (45secs Workout - 15secs Rest)
*Rest for 1 minute between each transition

Total Time: 1 hour
Estimated Calories Burned: 450 - 550Cals
Best Results: Do this workout 2 to 3 times weekly on alternate days
Perform moderately intense workout on other days.

*You can perform the treadmill cardio training on other machines such as stepper, cross-trainer, row, bicycle etc.

Be sure to SNAP & SHARE pictures of yourself in the gym. Tag me @JoannaSohOfficial #JSohActive. xx

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Lots of Love xx

[no]

I’m so glad she goes straight into it and shows examples. Others just talk about their life instead of actually talking about the exercise 

[hadeyoambaro]

Joanna I have lost 20 pounds doing this workout three times a week for the past month. Didn't think I would achieve such results, . I'm so thankful for your knowledge and expertise. All your videos are a great help. I'm finally back to my pre-pregnancy weight thanks to you!!!

[stewdogg]

This is a brutal workout. This lady is no joke.

[fatfightershaz]

wish my local gym was empty like yours x

[cherryx]

When the warm up is your daily workout...

[daniellaorbe]

(0:10) Warm Up:
Treadmill 5-10 mins

Superset 1: x8
(0:50) Goblet squat 16kg for 45 seconds
15 sec rest
(1:20) In and out jumps 45 sec
15 sec rest
1 min rest

(1:52) Cardio: 4 mins Treadmill incline
1 min 0%
2 mins 3%
3 mins 6%
4 mins 9%
1 min rest

Superset 2: x8
(3:00) Bent over row to deadlift 6-10 kg 45 sec
15 sec rest
(3:22) Push up and twist 45 sec
15 sec rest
1 min rest

(3:50) Cardio: treadmill 4 mins speed level
1 min - 12 (sprint)
2 min - 9 (rest)
3 min - 12 (sprint)
4 min - 9 (rest)
1 min rest

Superset 3: x8
(4:35) Bicep curl to shoulder press 3-5 kg 45 sec
15 sec rest
(5:04) Bench dips 45 sec
15 sec rest
1 min rest

Cadrio: treadmill 4 mins incline
1 min 0%
2 mins 3%
3 mins 6%
4 mins 9%
1 min rest

Superset 4: x8
(6:17) Half V tucks 45 sec
15 sec rest
(6:35) Spiderman plank 45 sec
15 sec rest
1 min rest

Cardio: treadmill 4 mins speed level
1 min - 12 (sprint)
2 min - 9 (rest)
3 min - 12 (sprint)
4 min - 9 (rest)
1 min rest

(7:03) cooldown workout

[justforyouboomboom]

i would just like to say that i have COMPLETED THIS WORKOUT for the first time the other day. i tried it the day before and i was completely discouraged i went way above my limit and couldn’t even get passed the first superset. i’m so happy i got through it completely the second day. i of course had to do some moderation to the plan but i did it so WOOHOO! hopefully i’ll lose some weight with doing this three times a week. will keep you updated

[Lanea]

*I Weighed 310 at my highest and 190 and my lowest (lost 120lbs! within 6 months) I had saggy bingo arms tho they werent even bad, **weightlose.fitness** i just lacked muscle and didnt work out. and could easily be toned by working out, which i have been doing and ive seen great results quick. I do have a lil extra pudge on my stomach and plenty of stretchmarks which have faded. Strength training is the best way to go for faster results, better results, and you'll love going to the gym more than if you were to do cardio alone. Do not worry about sagging skin - deal with it when you get there because you'll be way happier at your goal weight with some extra skin compared to where you begin!*

[vwd]

THIS WORKS. I did this but walked for 5 and ran for 20 mins for the warm up. It’s honestly one of the best workouts I’ve done in a while.

[NaturalLista]

I only did half of this workout and my legs were on fire for two days!! Solid workout

[sabucyi]

Thank you for this video. I have done these exercises 14 times and have lost one size. Feeling so inspired to continue this routine.

[joycef]

Your one hour at the gym = My whole week at the gym ><

[blackoi]

*This is the second Treadmill friend I've owned **bestgym.equipment** t was easy to assemble and easier to fold than my last one. The controls are a lot better as well. I give it 5 stars!*

[winniechen]

i tried this yesterday at my gym, and i almost died. I couldnt finish set 3 or start set 4 and it's already past an hr for me. But I still lost 3-4lbs that day. Worked out all the junk I ate, so I'm going to keep this up for a few weeks

[Princessanafpd]

I just got back from the gym after trying out this workout for the first time. Let me tell you, I AM SO SORE ALREADY. Literally everywhere. My arms, legs, stomach area. I definitely could not finish at the end, but I’m excited to see progress as I keep going. I’ll update soon 💁🏻‍♀️

[pokerlulzful]

I tried this today and barely made it through half of the routine before I felt faint and nauseous. This made me realise how seriously unfit I am :( My goal is to complete this workout without cheating in a month or so!!

[Gresaaa]

i was getting overwhelmed with all the videos and information online, i think i'm going to just stick to this for a month a few times a week and then add changes. thanks for the videos joanna, you're a gem!

[curtryse]

Starting this routine tomorrow, I’m seriously out of shape, I’m 18 and the heaviest I’ve ever been in my life and it only seems I’m getting heavier, the weight I’m working on getting back to is 130-135.so Ill update after a month!!!

[sandraduran]

I tried these at the gym and I'm surprised it easier than I thought. I didn't complete the final run cause the gym closed but I'm excited to keep following these routine every week. Thank you!!! 💕

[Goodakeraretha]

I like how you mixed it up.... I get bored on the machine cardio being on it so long