Lose Weight Fast in 4 Weeks with 10 Total Body at Home Workout(Video)

The body stores fat in different areas of the body which is why you need to focus on certain muscle groups to burn fat and lose excess fat. One of the best ways to lose weight is by replacing fatty tissue with lean muscle. Turn your body into a Fat Burning Machine. You will be able to burn tons of calories and utilizing stored fat from the upper body, midsection, and lower body with this workout routine.
In this video Joanna Soh will demonstrate a total body workouts to burn fat and lose weight quick. It’s going to be focusing a lot on your legs because that’s the largest part of your body, your chest, biceps, triceps, shoulder as well as you back. By increasing your heart rate you will burn more calories.

The routine consist of 10 exercises, 1 minute each 40 seconds workout, 20 second rest. Perform all 10 exercise back to back. Rest for 1 minute and repeat. Do 4 circuits in total. Total workout time is 44 minutes.

Joanna recommends this exercise to be perform 3 days weekly for 4 weeks together with 3 days of 30-45 minute cardio intervals such as swimming, jogging for best results.Estimate Cals burn is between 350 – 450 Cals. The heavier you are, the more you burn.


Get into a press-up position. Bend your elbows and rest your weight on your forearms. Your body should form a straight line from shoulders to ankles. Suck your belly button into your spine to engage your core. Hold in this position for a few seconds, and prolong this with time, as you are more experienced.

Spiderman plank

Start in a traditional plank position with your forearms on the ground and your body perfectly straight. Bring your right knee forward towards your right elbow, then return to the plank position. Repeat by bringing your left knee toward your left elbow


Stand with your back straight and your feet slightly wider than hip-width apart. Place your arms in front of you for balance, and start lowering your butt toward the ground. Be careful so your knees don’t go past your toes. Return to the standing position The exercise is so intense that it creates an anabolic environment that makes the body release vital hormones needed for your muscles tissue to grow.


Burpees are miraculous exercise to burn extra calories and make you stronger.

Position your feet about hip-width apart and squat to the floor, placing your hands on the floor in front of you. Now jump the feet out and come to a pushup position, on the hands and toes with the body in a straight line. Then, return to start position, by jumping the feet back.

Triceps Dip

45 seconds. Place your hands behind you onto a bench, extend your legs and start bending your elbows. Lower yourself until your arms are at a 90 degree angle and then come back up.

High Knees

Stand straight with the feet hip width apart, looking straight ahead and arms hanging down by your side. Jump from one foot to the other at the same time lifting your knees as high as possible, hip height is advisable. The arms should be following the motion. Touch the ground with the balls of your feet

Alternating Lunges

This is so perfect for inner thighs. Stand with your feet set about twice shoulder width apart, your feet facing straight ahead. Clasp your hands in front your chest. Shift your weight over to your right leg as you push your hips backward and lower your body by dropping your hips and bending your knees. Your lower right leg should remain nearly perpendicular to the floor. Your left foot should remain flat on the floor. Without raising yourself back up to a standing position, reverse the movement to the left. Alternate back and forth.

Mountain Climbers

Starting position: Place your hands on the ground and get into a push up position, make sure your arms are shoulder width apart. Bring one foot under your hips. It doesn’t matter which leg you start with, bring the extended led to your hips and extend your other leg, perform this on each foot this is one rep.

Jumping Jacks

Breath in and out as you do the jumping jacks and find the rhythm to your breathing and it’ll make your workout easier.

Note: Rotator cuff injuries have been reported from consistently doing jumping jacks over time. To avoid injury you may also perform “half-jacks”, these are done the same way, except you only bring your arms parallel to your shoulders and back down.


Hands shoulder width apart. Go all the way down and push up with your chest. Keep your core tight and back straight. Do as many as you can in 40 seconds and as you progress you will be able to do more reps (this applies to all the exercises in this routine).


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