Duration of the online course: 11 hours and 23 minutes
4.92
(39)
Boost your energy and burn fat with a free online workout course—quick home routines, low impact options, and a completion certificate to stay motivated.
In this free course, learn about
Beginner-friendly fat-burning morning/evening routines and how to structure them
Low-impact options (chair, bed, no-jumping) for overweight/beginners and safe scaling
Kickboxing cardio basics for calorie burn, arms slimming, and thigh toning (often no equipment)
Core training methods: planks, ab-in-bed, lower abs/hips, and 1,000 core burn challenge goals
Lower-body focus: legs/bum toning, dancer legs (lean not bulky), and key quad/ham/bum moves
Total-body strength training without weights and dumbbell lifting technique to lean up
Gym machine basics: how to use common machines safely as a complete beginner
Recommended weekly frequency for beginner plans and how often to repeat targeted arm sessions
Selecting Swiss ball size (e.g., for 5'4"–5'7") and using it for low-impact stability training
Course Description
Getting in shape does not have to mean long gym sessions or complicated plans. This free online course is designed to help you lose weight with practical, time-smart workouts you can do at home, even on busy days. By following guided routines that range from gentle low-impact sessions to higher-energy cardio, you will build consistency, improve stamina, and turn exercise into a realistic habit rather than a short-lived challenge.
Throughout the course, you will train your whole body with a strong emphasis on fat burning and everyday fitness: quick morning workouts to start the day with momentum, evening routines to unwind, and targeted sessions for abs, legs, glutes, arms, and core. You will also find dance-inspired cardio, kickboxing-style workouts for intensity without boredom, and options you can do in bed or with a chair when you need something more accessible. The variety helps you stay engaged while still working toward the same goal: burning calories, improving muscle tone, and feeling lighter and more capable over time.
This learning experience also supports better training choices. You will understand why warming up matters, how to approach beginner frequency safely, and how simple techniques can make each session more effective. If you want to explore the gym, you will get an approachable introduction to machines and basic strength concepts that can help you progress confidently. Whether you are restarting after a break, looking for low-impact alternatives, or aiming to push yourself with structured challenges, this course meets you where you are and helps you move forward at a steady pace.
Use it as a kickstart for a healthier lifestyle or as a reliable routine you can return to whenever your schedule gets tight. With consistent practice, you can expect better energy, improved mobility, stronger core control, and a healthier relationship with movement—results that support long-term weight loss rather than quick fixes.
Course content
Video class: Beginner FAT Burning Morning Workout (Burn 300Cals in 15 Mins!) | Joanna Soh16m
Exercise: What is emphasized for a productive and stronger day?
Video class: 7-Minute Morning Workout in Pyjamas09m
Exercise: What is the primary purpose of the morning pajamas workout video?
Video class: Beginner Fat Burning Workout to Lose Weight in 4 weeks (Home Exercises)13m
Exercise: What is the recommended weekly workout frequency for beginners according to the workout plan?
Video class: 8 Minutes Morning Workout - Lose 2lbs Per Week08m
Exercise: What is the main focus of this 8-minute morning workout?
Video class: 30 Minutes Cardio Kickboxing (Burn 300 Calories!)31m
Exercise: _What is the aim of the 30-minute cardio kickboxing workout by Joanna Soh?
Course comments: Exercises to Lose Weight
Patti Uribe
Fun and engaging!!