4-WEEK FULL BODY TRANSFORM WORKOUT PROGRAM | 20 min Fat Burning HIIT #EmiTransform

4-WEEK FULL BODY TRANSFORM PROGRAM #emitransform

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LET'S BE FRIENDS!

[deeeyuhhh]

Body sore, throat dry, hair and clothes are drenched and face is flushed and out of breathe, yet I smiled because I got through this. I'm so proud of myself and every single one of you who completed this and all the other exercises.

[samdanielle]

*"Intead of thinking what you're trying to loose, think of what you will gain"*

Thank you Emi, ive struggled so much with the mindset that exercise is a way for me to compensate for what i ate instead of celebrating what my body can do❤

[amelia]

tip for people like me who need alot of breaks during exercises: in a plank, instead of dropping to the floor do a downward dog(like the yoga pose) this will mean you are not giving up completely but just having a short break to stretch bout the muscles for a second or two before going back into the exercise. Good luck everyone you are doing great!

[haritharekha]

I did this challenge for 2 months and I've lost 13 kg. I'm going to repeat it again.
Edit:
Mom I'm famous 😅

[bolanleo]

I've just completed my week 1 and I've lost 3kg. This is so motivating. I will complete this 4 week's plan by God's grace. Thought I'd share my progress to encourage someone. God bless everyone 🙏

[valsnadine]

Hi guys! Im going to do this 4 week program and i'm bringing you guys with me! I just wanted to say that my diet is not that good, i can't really cut down foods cause my parent wont let me cut down too much. I dont do warm ups or cool down before and after working out as well.
Week 1 =
Day 1 ✅ : It was hard! I took some breaks and i was sweating a lot lot.
Day 2 ✅ : I thought yesterday was hard, today was harder for me! I didn't sweat that much cause it was raining so it was kinda windy and cold. The lower abs workouts kinda hurted my tailbone tho. I took a lot more break than yesterday cause my abs were hurting 🥵😫
Day 3 ✅ : I took way less break now and the streches were amazing 🥰
Day 4 ✅ : The arm workout is not bad cause i've ever done it for almost a month, The back workout was okay but my shoulders and back was a bit sore after, the chest workout well.. didn't do it great cause i got no dumbells.
Day 5 ✅ : My thighs were dying omg! I was shaking. Sumo squat pulses were so hard! But i got through it!
Day 6 ✅ : The 20min workout was still a little hard for me lmao. The BTS ON workout was so hard for me cause a lot of jumping were required and I'm not really good with jumping and i took almost no rest after the 20 min so i was so tired. I thought i would be so excited cause im an ARMY but my body was giving up on me! BTW, my calves were so sore cause of yesterday's workout.
Day 7 ❌ : Didn't do the strech cause i was busy. Sorry guys.
Week 2 = TIME FOR WEEK 2 BABY!
Day 8 ✅ : I DID IT! My arm is so sore rn. I'm sweating a lot!! Knee push up hold was so tough, didn't fully do it for 30sec 🥴! Back workout was also kinda tough but easier than the arm workout!
Day 9 ✅ : I was super tired today, didn't feel like working out but NO PAIN NO GAIN so i decided to workout even though i didn't give my full effort.
Day 10 ✅ : IDK why but some ab workout like slow ab bike and leg extension crunch hurt my tailbone 🙃. Still couldn't do the knee push up hold 🥺. Boy with luv workout was so fun but still the "laying down" workout like crunch kick and ab bike hurted by tailbone.
Day 11 ✅ : It was actually enjoyable. Because my abs/core isn't that strong, the ab workout was a little hard. But over all it was enjoyable!
Day 12 ✅ : It was quite ok tbh! I have done the first thigh workout before so it was quite easy. The second one has no jumping so it was fine. And the calves workout was pretty much enjoyable!
Day 13 ✅ : After two days of quite enjoyable workout, today's workout was a killer for me! The 20min workout was getting a LITTLE easier, still couldn't hold the knee push up hold for 30 sec for arm workout. O SakiSaki workout was actually fun to do! I though i only wanted to do it for 1 round, turns out i did 3 round! Good workout to wrap today's workout!
Day 14 ❌ : No.. i didn't do the stretches, sorry guys
Week 3 = OMG! Can't believe im on week 3 already!
Day 15 ✅ : Today's workout wasnt as intense as i though! I think i did it wrong 😭! The only thing that i coudnt do was push up hold! I still got a nice amount of sweat though, even though today was kinda windy.
Day 16 ✅❌ : Only did 2 workouts (20 min full body and kill this love). Im so sorry you guys, i couldn't do it, i was super tired! I tried doing it but i just couldn't. My body gave up on me! I feel so guilty rn. I wanna cry 😭😭
Day 17 ✅ : Today was such a good burn on the abs and arms. Couldn't manage to do 30 sec of knee push up hold lmao, but i guess it was much better than before. Boat hold was such a killer. IDK why but on the abs workout, the one that is trembling more is my legs 🤣🤣
Day 18 ✅ : The inner core workout from the 30min one hurts my arm more than my core IDK why 🤣😭. The 10min beginner was pretty easy but it was such a good burn! Today was super duper hot so i sweat A LOT!
Day 19 ✅ : Today's thigh workout was so good! Today it was raining so hard when i workout, so there was this cold atmosphere that i enjoy, but i still sweat A LOT! Still couldn't do knee push up hold 🥺 but at least i tried my best.
Day 20 ✅ : 20 min workout is getting easier, i can now do a full sprawl without resting! AB 15 min workout was still a little hard but it was bearable. 10 min workout was pretty easy for me! I feel much stronger and better physically and mentally
Day 21 ❌ : Again, i didn't do the strech.
Week 4 = OMG! Can't believe im in my last week
Day 22 ✅ : The new 20 min leg workout was so good and fun! Loved the burn!
Day 23 ✅ : The 20 min full body isn't as tiring as before which makes me happy, because i have gotten stronger! Ab workout was still quite hard for me 😭. The EXO workout was so fun! Time went by so fast even tho im not an exol. My legs were sore today because of yesterday's workout lmao.
Day 24 ✅ : Today was quite easy for me so it was fun! But still burnss! Only did knee push up hold for 15 sec then took a quick rest and continued 😭. Glute bridge leg lift (i forgot the name lmao, dont know if thats true or nah) was such a killer!
Day 25 ✅ : D E A D! That's all i can say tbh 🤷‍♀️. But overall one you finish it, you will feel so proud of yourself! Streches were amazing, made me forget the pain that happened before the strech!
Day 26 ✅ : The first 2 workout was not bad cause we've done it before. but the 10min workout (the last workout) was so tough for me! Couldn't do it in perfect form and kept pausing 🤡😭
Day 27 ✅ : The 20min workout was way easier now! I legit cried after the arm workout becase i still couldn't do knee push up hold for 30 sec 😭. Back workout was ok!
Day 28 ❌ : Again, i didnt do the strech.
No one liked this comment but its ok. This is how i went through the workout. Thank you for reading.

Edit = I just noticed that my comment have reached 1.2k likes?! A lot of you have been asking if i saw any difference and i did! My pants are starting to get bigger and didn't fit me well anymore 😂😂. I lost about 2cm only because of my poor diet tho. Please have a better and healthier diet if you wanna see good results. Don't make my mistake 😭

[Achieex]

2024 everyone???

I just finished this workout today, and legs shaking, body sore, out of breath and drenched in sweat. I can't believe I finished the whole workout, it was definitely intense 🔥, but I'm telling you its worth it, especially when you pull yourself together to finished this workout!!, doing great fella, keep it going!! You can do it!!!

[tashu]

I will take this 4 week challenge, will also try to eat healthier for better results. will tell my before and after weight!! i hope this comment doesn’t get lost in the comment section so that I can update :(

[trif]

"we killed it", no ma'am, it killed me

[madafaf]

Me : starts working out
Period : let us introduce ourselves

[shivangibhardwaj]

Guys, i did this 28 days challenge and it's works amazing. I didn't know about my Weight but i definitely lost fat from my body. My waist size changes from 35 inches to 31 inches. I can see alot of difference in my body. My stamina has increased, I am now willing to do workout regularly, also my mom has complimented ne that I have lost weight and becomes more toned.
Now I will try more challenges of emi as it works great for me.

[mariam_]

Today I completed the 4 Week Total Body Transformation Challenge. The results were amazing on my body, so much so that even my friends noticed that I had lost so much weight. Thank you Emi

[chloemarieestolas]

Everyone is trying chloe tings workouts but when i started that i literaly stopped and lasted only until day 4. I saw this and now i am currently on my week 4!! Emi's workouts are more doable and fun amd motivating with her kind words! This work out really works guys!!!! I'll keep you updated

Starting weight:82
Week 1- 79 kilos
Week 2- 77 kilos
Week 3- 75.8
Week 4-


Thankyou so much emi i will do your 15 days challenge after this!!!

[mnl]

For everyone who thinks about starting this challenge i just want to tell you that it’s actually working, i just finished one week of this and i started seeing results, my double chin is gone and my stomach started getting flat... also i’m doing this with intermittent fasting and i think it’s a great combination ! Try this guys if you have weight to lose then this is the time to do it. #fighting ❤️
🛑Little update: i just finished the 2nd week today and I figured out that i actually went from 73kg to 67, 5kg. I lost almost 6kg in 2 weeks !! That’s insane, thank you Emi ❤️❤️❤️😍
🛑Update: I lost 10kg by the end of the challenge!
Thank you Emi!! This workout is so effective ❤️
🛑Update : I’m 58kg now!!! I no longer do Emi’s workouts but it was all because of her workouts, this is where i started... all credits are to her!

[Prabhjotkaur-dchb]

So here I'm writing straight after 28 days.
I did the whole challenge without a single gap, and I'd like to share my results but before that I want to mention that at times I used to get completely unmotivated but did the workout somehow. Once you start doing it you get the whole workout done, so just start with it.
I wasn't very good with lunges and jumping exercises and before this challenge I never did arms or abs so for me it was a win.
RESULT
I lost considerable amount of belly fat which is noticeable including lower abs plus I got rid of arms fat now they are slimmer.
To be honest I had slight changes in my inches all over my body.
I'm really happy I did it. Thanks emi for motivating me to complete this.

[Moonlover]

Hii people, I just started this challenge and finished the first day I’m proud of myself. my goal isn’t to loose weight but to loose fat and have a flat belly. I’m writing this to update and motivate myself. I am proud of all of you, I have struggled with food during the past years and am « healing » if I can say it this way. Lets stop putting ourselves down and start loving ourselves, we have one body and we should take care of it. I send you love <3333

[archanarai]

Anyone else who leaves every exercise 2-3 seconds before it ends(as soon as we hear first beep)😂

[sleepypotatz]

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

Edit: So, I'm back again in here after 1yr rest, again, already doing this for almost 2 months, I think I'm ready to 'graduate' from Emi's workout, and moving on to other workouts using more weights! Hey, even it's not much, but at least I got my motivation back. Because, after sometime, while I realize I'm getting stronger, at the same time, I realize too that Emi's workout is not for me anymore. Looks like my body already got used to this wo. So, I'm going to try and explore other areas too using weights, and won't be visiting this video anymore. Thanks, and goodluck to those who tried!

[NurayaHijab]

Already finished this challenge 3 (a few more days to 4) times in 6 months and I don't mind keep doing it over and over again❤️😀 I lost 12kg* thanks to this challenge..*with balanced diet

[evangelinisant]

I completed 2 weeks of this transformation series and I lost 4 kgs already, also I followed a 1200 calorie diet and I also lost an inch from my belly and my hip, this is so great, thank u Emi, love your workouts ❤