Overweight Beginner Low Impact Home Workout (Burn 300Cals under 20mins) | Joanna Soh

By Jean Laguerre | Health & Fitness

♥ No matter how heavy you are, you CAN start losing weight! Start this workout with me. READ below for more info.
♥ Snap & Share pictures of your progress. Tag me @JoannaSohOfficial #JSohActive I want you to achieve a healthy & happy weight. =)
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♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).

What is your fitness goal? How much do you need to lose? Let me know in the comments below.

If you are extremely overweight, you want to focus on LOW IMPACT exercises and avoid high impact exercises such as jumping or running because it can be extremely stressful on your joints and may cause injuries.

This is a really effective total body low impact workout to help you burn fat, increase your metabolism, increase lean muscles and lose weight.

1) Tip Toe Squat
2) Low Impact Burpees
3) Sumo Squat & Heel Touch
4) Kneel to Squat
5) Standing Crunches + Kick
6) Knee Pushup and Tap
7) Reverse Crunches
8) Plank

Sequence: 8 Minutes, 8 Intervals (40secs Workout – 20secs Rest)
Repeat 2 sets
Rest for 1 minute between sets
Total Time: 20 minutes
Estimated Calories Burned: 200 – 250Cals
Best Results: Do this workout 3 to 4 times weekly on alternate days.
Perform 45 – 60 minutes of low intensity cardio such as speed walking, swimming, cycling or dancing on the other days.

To progress:
– Increase the workout time and reduce the rest time (for instance 50secs workout – 10 secs rest for each exercise)
– Perform 3 – 4 sets and make it a 40-minute workout
– Lift some weights to make it more challenging

*You MUST perform 5 – 10 minutes warm-up before exercising and 5 – 10 minutes stretches after exercising to cool down. This is to avoid injuries, to reduce muscle soreness and speed up your recovery.


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About the Author

Hello there! I'm Jean Laguerre, a free-spirited soul who's overcome challenges. I'm here to share tips on weight loss, staying healthy, and living a fulfilling life. Let's connect with those seeking inner peace and a healthier life.

  • Hannah • • says:

    when your laying in bed and thinking “I can do this”

  • zernadarkwolf says:

    I have been over weight all my life…and it’s killing me. I have so many conditions cause by weight, and it’s time to change. I have done this twice now, and I can tell you I can barely even do it, half the time I have to stop before the 20 second break…and I now walk like a cowboy going up the stairs because my legs have been on fire. But soon, I hope I can get through this, loose weight and get my life back. Fingers crossed!

  • Dragon Altair says:

    Day 2! I’m determined to lose the 15 kg marriage brought me! Good vibes accepted, girls!

  • Alicia Cruz says:

    can i do this in my room? because my family pressures me too much to lose weight and i just want to go into my room, lock the door, and avoid their annoying “finally, you exercised!” remarks.

    i hate the attention…

  • andromidius says:

    This is for beginners? My knees can’t handle it. So how am I supposed to even get started when every ‘beginner’ routine is beyond my physical ability? :

    • CrimsonLeo says:

      I had to buy things to use for my knees. I can’t think of what they’re called but they wrap around your knees and take some pressure off.

    • Anon Inconnu says:

      Just those “kneel to squat” would MURDER anyone severely overweight, the knees would be under insane pressure; doing it once would be hard enough, for 40 seconds its impossible

    • Go_Dreamer00 says:

      You just have to take it a little at a time and at your own pace. She says that in the video. ☺ When I first started I was 283 lbs, moderate to severe back pain, knee pain, and ankle pain from the weight. I had to pause a TON of times in between to get through just on session now 8 months later at 206 lbs in can breeze through 4 sessions. My back, knee, and shoulder pain has also improved too! Even if it’s painful, please don’t give up. Just do your best. 😊

    • Edna Flores Lagunas says:

      Do what you can little by little ❤️

    • Baiznex says:

      Just starting out trying to get active again and am very overweight and I found the video I’ve linked below really accessible and helpful as a starting point. https://youtu.be/FaF936pTDy4

  • Namjoon's Dimples says:

    I was only able to do half but will try to do the other half tonight. I feel like I’m dying but I’m proud of myself for trying

  • Fitness IQ says:



    It’s an effective workout, absolutely, but one thing that fitness gurus often forget or can’t relate to, is that an overweight person has major difficulty doing some of those movements. For instance, bringing your knees up/crunch. There’s usually a belly in the way that makes it tough to lift a knee, but what’s even worse are exercises that require you to crawl on all fours with all your weight focused on your wrists. It’s painful and sometimes almost impossible, which often results in the overweight person wanting to give up because they can’t physically do it. Luckily, there are standing exercises as well that burn fat and are easier on the joints.

    • jhogilyn go says:

      True. I myself struggle on some of her movements, specially the knee to squat, painful to my knees even with the soft foam. i just substitute it with other movement instead just to keep going 🙂

    • lil egg says:

      knee to squat hurts my joints too much and i’m not even majorly overweight, i’ve just gone 3kg more than i should be 💀

  • HeyMichsi says:

    Um, this is not beginners. I get some pain for gain but some of us are super out of shape and need even easier workouts to build up to this. At least give mods.

    • Saima Shaikh says:

      HeyMichsi yeah you are right? I am so unfit to do these simple workouts too 😔

    • Kristy Valdez says:

      I agree. When I first started my fitness journey, I was super out of shape and was getting discouraged because I couldn’t get through like 1 video. Then I found this video Watch WALKING AT HOME – BEGINNERS INDOOR WALKING WORKOUT AT HOME
      https://youtu.be/baO6jTGmNFs it’s low impact and a good place to start! Check out the other videos on that channel you’ll find one you like. I’ve been going strong for 5 weeks and I’m already seeing results! Good luck on your fitness journey!!

    • Keeping Up with Da Jones's says:

      HeyMichsi you can do it try!! Do what you can! Be active!

  • Yakeema Taleem says:

    What the Hey!!! This is hard… But I did this to myself I’m 371 and 6′ tall. I lost my husband of almost 20 yrs n let myself go.Have back pain n knee pain. I used a chair for balance n it took me 1hr to get halfway through. I had to keep pausing. I won’t give up. I like your easy way u exsplaining how to do it. Now it just up to me to keep trying. I will let you guys know when I don’t have to use the chair anymore. Also I start my Keto diet next month. Wish me luck guys.

    • Mat Schmid says:

      I have been riding the stationary bike everyday for 50-60 min for the last 5 months and try to eat cleanly. I have lost 93lbs so far. I used this video for a few weeks it really felt good.

    • MsEssence203 says:

      Much luck to you on your wellness journey! The point is that you want to make a change and consistency and control will help you attain your goals. I recently gained 30lbs and this week I said “nah, this ain’t you” so I started my workouts asap. If you want we can be accountability partners to help motivate each other.

    • Dania Dessine says:

      @Leixa ღ Shipper I think that you shouldn’t be sad about being short or tall or anything,it’s just relative and you can’t punish yourself for something you can’t choose.It’s not that you can go to a market and choose how tall you want to be.You should see the beauty in yourself and love yourself because if all of us are tall or all of us are short it wouldn’t make sense.

    • Dianne Burford says:

      Thank you I was thinking it was to hard for someone of bigger size but I’ve read your comment & I’m going to try with the chair like you xx

  • misty basey says:

    Not a beginners workout with deep squats! Please!

  • Sassy Saania says:

    Omg..I am overweight..74kg.
    Was so good to finish this.today was my first day.

  • No One says:

    i weighed 260 when I started this. I’m down to 180.

  • Celeste's World says:

    Just a little tip to anyone else doing this workout and are of a bigger size such as myself.
    I’ve done this workout before, like a few months ago when I wanted to lose weight. And I did, 10kgs with is outstanding for me.
    But I did stop for some reason, and when I began to do the workout more easily too.
    Now, I’m getting back into exercise to lose weight, and I’m using this video.
    But keep in mind: do not push yourself past your limits just yet. For me, I do one set, the first ten minutes of the video, and that is it. I’m sweating afterwards and out of breath. For me, and I did get results this way, get used to the workout first. Even if it takes a moment for your body to be able to keep up. Ease yourself in. Don’t feel like you’re cheating and won’t lose weight, because you will, you’re still moving your body and exercising.
    I promise you, that once you can withstand the first half of the video, use the next month getting used to attempting doing the second half aswell.
    Easing yourself in does give results and you’re able to see improvement too.
    Don’t give up, I’m with you guys all the way. We can do this.

  • Melissa Henson says:

    For extremely overweight struggling with this try Leslie Sansone much easier on the joints.Tons of free work outs here on you tube.

  • Thalia Williams says:

    This is NOT a beginner workout JOANNA

  • Mo Bo says:

    I just did this workout and boy was it hard, but I’m determined to get better at it and get healthier 💪🏾

  • Shii & Jon Noorman says:

    I fell on my face when it was time to do the push ups !! LOL Well I am a beginner. I will defenitly be coming back to do this again! THANK YOU for this helpful post!!

  • objectivity gate says:

    yeah i dont know about all that squatting….
    that isn’t ideal for anyone overweight. Especially not seriously overweight.

    I’d recommend just walking in place for an hour and waving your arms around. No, I’m not joking. =)

  • DeflatedPumpkin says:

    Absolutely *not* for overweight. Not a chance sweetheart.

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