30-Min Strength Training Fat Blaster (Burn 300Cals!) | Joanna Soh

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Maximum push with minimum rest to get your heart rate up, burn fat and build lean muscles. This 30-minute strength and conditioning workout targets all major muscles for maximum effort and calories burnt. You’ll need a pair of medium-weight dumbbells, between 3 – 5kgs each. If you do not have one, be creative, make your own weight by filling up bottle with stones or water!

Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive

Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 8 years of experience.


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1) Squat with Single Arm Shoulder Press
2) Bent Over Row to Deadlift
3) Pushups to Shoulder Press
4) Side to Front Raise
5) Lunge & Twist
6) Chest Press Hip Bridge
7) Full Extension
8) Spiderman

Equipments: One pair of medium weight dumbbells between 3 – 5kgs each.
Intervals: 45secs Workout – 15secs Rest
Estimated Calories Burned: 250-300Cals
Sets: Beginner – 2 circuits, Intermediate & Advance 3 – 4 circuits



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shrutiii ii says:

I have only 20kgs dumbbell, can i use that?😕

Shop With Me NOW says:

Hi mam.. I am a fan of ur daily workouts. May i know How much kg of a dumbbells should be suggested for beginners?

Ziba Brenda McIntyre Burdas says:

I love Joanah soh she inspired me so much. Thank you so much for what you do for free. Im so thankful with everything. I love your workout.

Janet Fong says:

Love these exercise Joanna it’s doable for a 50 yr old hehe thank u!

Laila R says:

Such a great workout I’ve been doing it for months now !

Priyanka Paul says:

This is one Lit 👍 workout

Almas Aasia says:

This is my FAVOURITE WORKOUT EVER. I didn't know that could exist. Loved it, thanks!

Meghna Datta Roy says:

This is an amazing workout!!! absolutely loved it. Thank you Joanna 🙂

Entesar Elmesmary says:

nice to follow you .

midori uehara says:

Is it not 4lbs or is it really 4kls? Bec if 4kls it would be quite heavy. I hope someone can answer me

Marilyn Smith says:

I would like to say thanks for the many tips I am getting from Joanna and others in this group, you guys are awesome 🤘

I want to give back some value to the community as well…as I believe we all should be helping each other.

I have done quite a bit of research lately on the amazing keto diet and found some very interesting facts and tips that I think will help the group as it has helped me.

on how to maintain a healthy weight 🔥 with the keto diet. So, I posted on my blog. It explains everything about how it works. I even included some delicious recipes you can enjoy and tips on how to take your fat burning to the next level and have the desired weight you want. I love this type of diet because of its effectiveness I have personally experienced. You just might like it.

You can read it here: https://sites.google.com/view/healthy-lifestyles-for-winners/home

Malou Dimla says:

You really great ms joana keep it up👊👊👊

Koyuki777 says:

instead of doing this workout 45 sec. could I also do 12 or more repetition per round ?

ina sakinah says:

my legs muscle say THANK YOU FOR WAKE EM UP
seriously my body feel lighter then before THANK YOU
definitely going to download your fio.app

Debra Meuter says:

"Your sweat is your fat crying!" and "We don't stop when we are tired. We stop when we are DONE!"

chrischoed olimberio says:

The best workout I’ve done so far. You’re awesome Joanna 🔥

Fatima Batool says:

Streching: Lunges
Warm up:
Down squeeze
Bend dumbels
Single squats up
Chest pushup shoulder up
Lunges side twist
Side front side down
Hip bridge front side dumbels
Crunches singe dumbel
High plank inner kick
Hip bridge side dumbels

Mandie Jacob says:

❤❤❤❤❤ Joanna, thank you!

M.M says:

i only got half way through with 3kg dumbbells 🙁

adrianna Mcdonald says:

Burned 189 calories from doing this my heart rate was 126 bpm

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