This 4 Mile workout is sure to get you melting! It’s just the right amount of challenging and we have fun while completing the 4 miles! While the workout is sweaty and intense, all the moves are low impact and standing! Each exercise challenges multiple muscles in your body and when we rest, we will actually be in a stationary walk.

*please note that if you are already doing a daily workout to lose weight, you do not have to add this one to it. This workout is great to mix things up if you are already in a routine*

All of these exercises can be done in a small space and you don’t even have to jump the entire time (your neighbors will thank-you)!

If you feel as though you are a bit heavier in the feet, try moving your movement to being less in the heel thumping and more in the light toe tapping. This will help you a lot and you will develop more balance and stability.

Calories Burned: 570
Apple Watch Setting: Indoor Walk
Intensity Level: 9/10

0:00 Workout Overview
1:28 Warm Up
5:29 Full Body Workout
27:10 Water Break
28:29 Full Body Workout Round 2
48:29 Calorie Killer Burnout
50:17 growwithjo workouts, app, & community

If any of the exercises are a bit too fast or you’re struggling with coordination, just slow it down or go back to the walk. This will help you keep your heart rate up, which means you are working on your cardiovascular endurance, which is great for normalizing your blood pressure, and increasing your heart health!

We can lose weight, increase our health and enjoy a healthy lifestyle by simply moving our bodies and eating whole foods that nourish our bodies and make us feel our best!

That doesnt mean that we have to deprive ourselves of things we love or give up our favorite foods, it means that we learn moderation and how to make healthy treats that fuel your goals! This journey isnt a quick fix, its a lifelong practice of taking care of yourself and giving your body what it needs to thrive!

If you stick with me on this journey, you wont regret it!

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WARM UP: https://www.youtube.com/watch?v=67eD2Y1lqO0&t=237s

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All information provided by growwithjo is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold growwithjo harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims.

growwithjo beginner workouts abs workout walking all standing low impact fun fitness videos

The 60-Minute Ultimate Weight Loss Workout at Home is your perfect companion for shedding those extra pounds without needing to step out. This routine is designed to help you burn calories and boost your fitness right in the comfort of your living room. No need for fancy gym equipment—just some open space and a bit of motivation!

Each minute of this workout is thoughtfully planned to maximize fat loss and improve your strength and stamina. You’ll be guided through a mix of movements that keep your heart rate up and your muscles working. Whether you’re a beginner or more experienced, this workout is adaptable to suit your level. So, put on your favorite workout gear, grab a water bottle, and get ready to sweat your way to a healthier, fitter you!

With the “60-Minute Ultimate Weight Loss Workout at Home,” you’re taking a big step towards a healthier you. Stay consistent, and you’ll see amazing results. Believe in yourself and enjoy every moment of the journey. Good luck and have fun!

**If you want to be notified when I upload a new video, make sure to subscribe to our channel. I upload new videos everyday from Monday to Saturday!

TIMECODES:

00:00 Introduction
00:09 Arm Crossovers
00:43 Rest
01:01 Arm Circles
01:30 Rest
01:48 Arm Stretch Right
02:47 Rest
03:05 Arm Stretch Left
04:03 Rest
04:21 Butt Kicks
04:44 Rest
05:02 Burpee Side Taps
06:12 Rest
06:31 Forward Jump
07:19 Rest
07:37 High Knee Jacks
08:03 Rest
08:21 Jumping Jacks
08:46 Rest
09:04 High Knee Chops Left
09:34 Rest
09:52 High Knee Chops Right
10:22 Rest
10:40 Lateral Steps
11:11 Rest
11:29 Lateral Step Reach
12:15 Rest
12:33 Leg Kicks
13:01 Rest
13:19 Lateral Arm Circles
13:45 Rest
14:03 Push Jumps
14:30 Rest
14:48 Side Lunge Left
15:45 Rest
16:04 Side Lunge Right
17:01 Rest
17:19 Skater Jumps
17:48 Rest
18:06 Slow Mountain Climber
18:36 Rest
18:54 Slow Star Jumps
19:26 Rest
19:45 Split Jumps
20:09 Rest
20:27 Squat And Kick
21:10 Rest
21:28 Ventral Lunge
22:09 Rest
22:35 Walk Downs
24:37 Rest
24:55 Tricep Dip Kicks
25:34 Rest
25:52 Toe Tap Leg Lifts
26:14 Rest
26:32 Thigh Lifts Left
27:10 Rest
27:28 Thigh Lifts Right
28:05 Rest
28:23 Super Mans
29:01 Rest
29:19 Swimmers
29:45 Rest
30:03 Swing Backs
30:42 Rest
31:00 Snow Angels
31:38 Rest
31:56 Single Leg Bridge Right
32:49 Rest
33:07 Single Leg Bridge Left
33:59 Rest
34:17 Push Ups
34:55 Rest
35:13 Leg Pulls
35:53 Rest
36:19 V Up
37:04 Rest
37:22 U Boat Hold
38:37 Rest
38:55 Woodchoppers Left
39:37 Rest
39:55 Woodchoppers Right
40:37 Rest
40:55 Side Plank Pulse Left
41:33 Rest
41:51 Side Plank Pulse Right
42:28 Rest
42:46 Russian Twist
43:12 Rest
43:30 Reverse Crunches
44:13 Rest
44:31 Plank Reaches
45:08 Rest
45:26 Bicycle Crunches
45:52 Rest
46:10 Bridge
47:24 Rest
47:42 Plank Slaps
48:12 Rest
48:30 Hip Dips
49:02 Rest
49:20 Knee Tuck Crunch
50:03 Rest
50:21 Plank
51:02 Rest
51:20 Cobra
52:34 Rest
52:52 Baby Pose
54:07 Rest
54:25 Back Stretch

How to burn fat fast at home | Best Exercises for Weight Loss
#loseweightfast #short #shorts

Do you need cardio for weight loss? And how much cardio should you actually do? Some say you don’t need any cardio for fat loss, whereas others say you gotta do a cardio workout every day. I was determined to find the truth. After reviewing the latest science, interviewing the smartest experts in the world, and speaking to some of the top natural bodybuilders in the industry, here’s what I found about using cardio to lose weight.

Special thanks to our guests for their valuable insight:

ALBERTO NUNEZ:
https://www.instagram.com/nunez3dmj/?hl=en

LEE LEM:
https://www.youtube.com/@l_eel_em

DR. ERIC HELMS:
https://www.instagram.com/helms3dmj/
https://massresearchreview.com/

Need more guidance? Click below to create a step by step science-based plan that shows you what to eat and what workouts to do to get you into the best shape of your life:
https://quiz.builtwithscience.com/

Click below to subscribe for more videos:
https://www.youtube.com/jeremyethier/?sub_confirmation=1

Do you need cardio for weight loss? Cardio isn’t nearly as effective as most people think when it comes to losing weight and fat because of the constrained energy model. Most research has shown that people who start doing cardio without any changes to their diet tend to lose 20-50% of what they’d expect from the calories they’ve burned.

What about doing more cardio to lose weight? Without changing your diet, you’ve probably got to do a whole lot of cardio for it to have a meaningful effect on fat loss. Which isn’t a very efficient or realistic approach for most people.

The takeaway is that should think of cardio as a supplemental tool that you can stack on top of your diet to speed things up. 

But how much cardio, exactly, should you “stack on top”? I sought the opinions of Alberto Nunez, an extremely knowledgeable coach and lifetime drug-free pro bodybuilder who’s known for getting into insane levels of leanness, and Lee Lem, a natural bodybuilder just a few weeks out from his show. Surprisingly, both said that by using either a longer or more aggressive diet, they didn’t really need cardio to lose weight or get into crazy shape.

But including cardio had its benefits. Alberto and Lee say maintaining a high daily step count helped them burn more calories and make sure they don’t get lazier as they get leaner.

But now I wanted to find out, on top of daily steps, how much actual “cardio” is required to get really lean? Here’s Alberto’s take: “Usually the smaller the athlete, the more cardio we will have to do. It helps so they can eat a little bit more, which is obviously gonna help with the mental component to some extent.” But he also emphasized it’s lifestyle-dependent: “I’ve had people do nothing. Nothing. And usually, this has to do with the occupation that if they don’t move, they just get fired. So servers, personal trainers, labor-intensive jobs, things like that.”

But for most of his clients, “7,000 steps on average as our baseline you have that set. I’d say most people, per week, are going to require 4 to 5 days of cardio to lose weight, ranging anywhere between 30 to 45 minutes.” This seemed to line up with Lee’s protocol as well. On top of 10,000 steps a day and lifting weights 4 times a week, he’s also doing 5x 30 minutes of cardio to lose weight.

But remember, this isn’t just to get “six-pack abs lean”. We’re talking shredded. And they don’t do this much cardio right away. Whenever fat loss has stalled, and they’re not making progress, that’s typically when they decide whether or not they should add more cardio.

Now as for how much cardio per week YOU should aim for? What I’d recommend is start with Alberto’s recommendation of walking 7,000 steps a day as a baseline. Once you’re consistent with that, try adding in 2 to 3 20-minute cardio workouts per week. And although Lee and Alberto recommend cycling or the elliptical, you have plenty of other options when it comes to the type of cardio to lose weight. The key is to choose things you actually enjoy and can recover well from.

Now, from here, once your body adapts and you reach a stall in your progress using your current routine, you can choose to either eat a little bit less or add a little bit more cardio or steps to continue losing fat. You basically repeat this process for as long as it takes for you to reach your desired level of body fat.

But the last thing you want to do is start doing a bunch of cardio to lose weight during your diet and then stop cold turkey as soon as it’s over. Dr. Eric Helms says keeping some level of activity (7,000 to 9,000 steps per day and strength training 2-3x weekly) seems to prevent fat regain. This is why for long-term success, when choosing the type of cardio to lose weight, it’s so important to choose activities you can actually stick to.

Day 74 (TARGET) Full body weight loss exercise at home without equipment.

Complete 25 minutes weight loss exercise video.

Running in place.

Any form of exercise that increases your heart rate will help burn calories. According to some estimates, running in place may burn as many calories as jogging at 5 mph or 12 minutes per mile. Keep in mind that you will burn more calories if you run faster or lift your legs higher.

——————————————–

Day 74 Exercise

Chapters:

00:00 Intro
00:39 Warm Up
02:43 #1 Exercise
07:54 #2 Exercise
12:59 #3 Exercise
17:58 #4 Exercise
24:41 #5 Exercise
27:10 Consultation For Diet Plan

——————————————–

#running
#weightloss
#exercise

weight lose exercises at home #yoga #weightlloss #fitnessroutine #workout #fitness #shorts #short

Exercise Workout Video | Weight Loss Video | Zumba Fitness With Unique Beats | Vivek Sir

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