Losing weight can be scary! But for me, doing exercises I liked made a huge difference. I went from 80 kg to 70 kg, even with a full-time job! My secret? Quick and intense workouts (HIIT) and eating healthy foods I could keep up with.
Here’s the trick: I made weight loss fun by doing HIIT workouts, which are short bursts of exercise followed by short breaks. It’s easy to keep up with because you can change the activities to keep things interesting. These workouts, along with healthy eating, really helped me lose weight.
Look at my amazing transformation! It shows how much fun you can have while getting fit. So ditch the boring stuff, find exercises you enjoy, and get ready for your own weight loss success story!
Here are the exercises and workouts that I followed to lose weight
- HIIT (high-intensity-interval-training):
It is a form of exercise where a person performs highly intense moves for a short period takes a break in between and performs the movements repetitively for 10 to 20 minutes this type of workout increases heart rate pushes you to the boundaries and helps you burn more calories in a short time
| Exercise | Duration | Description | Calories Burned* |
| Jumping Jacks | 45 seconds | Jump to a position with the legs spread wide and the hands touching overhead, then return to a position with the feet together and arms at the sides. | 12-18 calories |
| Rest | 15 seconds | Recover and prepare for the next exercise. | 0 calories |
| High Knees | 45 seconds | Run in place while lifting your knees as high as possible. | 12-18 calories |
| Rest | 15 seconds | Recover and prepare for the next exercise. | 0 calories |
| Burpees | 45 seconds | From standing, drop into a squat, kick feet back into a plank, do a push-up, return to squat, and jump up. | 14-22 calories |
| Rest | 15 seconds | Recover and prepare for the next exercise. | 0 calories |
| Mountain Climbers | 45 seconds | In a plank position, alternate bringing knees to chest rapidly. | 12-18 calories |
| Rest | 15 seconds | Recover and prepare for the next exercise. | 0 calories |
| Squat Jumps | 45 seconds | Perform a squat and explode upwards into a jump, landing back softly into a squat position. | 12-18 calories |
| Rest | 15 seconds | Recover and prepare for the next exercise. | 0 calories |
| Push-Ups | 45 seconds | Perform push-ups, keeping your body straight and core engaged. | 10-15 calories |
| Rest | 15 seconds | Recover and prepare for the next exercise. | 0 calories |
| Plank | 45 seconds | Hold a plank position, keeping your body straight and core tight. | 6-10 calories |
| Rest | 15 seconds | Recover and prepare for the next exercise. | 0 calories |
| Jumping Lunges | 45 seconds | Alternate lunges in a jumping motion, switching legs mid-air. | 12-18 calories |
| Rest | 15 seconds | Recover and prepare for the next exercise. | 0 calories |
| Bicycle Crunches | 45 seconds | Lie on your back, and pedal your legs like a bicycle while alternating elbows to knees. | 10-15 calories |
| Rest | 15 seconds | Recover and prepare for the next exercise. | 0 calories |
| Repeat the circuit once for a full 15-minute workout. | Total: 150-250 calories |
- Jump-rope Tricks and Exercises
I love doing jump rope at my terrace it is a fun workout, and if you can spend some time learning some tricks you can impress a lot of people with it here is a guide on some jump rope tricks, you can incorporate HIIT technique within jump rope and help yourself lose weight in a short period in a day
- Jogging outdoors:
Jogging is a simple and effective way to lose weight. It burns approximately 8-10 calories per minute, depending on your pace. Regular jogging can lead to significant weight loss over time.
Furthermore, jogging outdoors provides exposure to sunlight, which offers additional health benefits. Sunlight helps our bodies produce vitamin D, essential for strong bones and a healthy immune system. Incorporating jogging into your routine can contribute to a healthier, happier lifestyle.
- Pushups:
Push-ups are a widely-recognized and beloved exercise due to their convenience and effectiveness. This simple workout can be performed anytime, anywhere, without the need for special equipment, making it an ideal choice for those seeking to lose weight.
By engaging multiple muscle groups and pushing your body away from the ground, push-ups require energy expenditure that results in calorie burning. Incorporating push-ups into your fitness routine is an excellent way to support weight loss efforts and build strength. As an adaptable exercise accessible to individuals of various fitness levels, push-ups are a valuable addition to any workout regimen.
Here is a simple pushup workout I follow which is inspired from YouTube AthleanX
- Squats Exercise:
A Powerful Exercise for Lower Body Strength and Fat BurnSquats are well-known for their muscle-strengthening properties, targeting the lower body, and enhancing overall mobility and balance. This exercise is ideal for burning calories and reducing fat accumulation in the lower body region.
- Shadow boxing:
Shadowboxing is a fun and versatile workout that can contribute to weight loss when paired with exercises like push-ups and squats. This engaging routine offers a full-body workout while improving cardiovascular endurance.
Explore YouTube for guided shadow boxing workouts to ensure proper technique and add variety to your routine. Many fitness channels offer free videos with structured routines, including push-ups and squats, helping you maximize calorie burn and achieve weight loss goals. With countless options available, shadow boxing can be tailored to various fitness levels and preferences for a fun and effective workout experience.
- Swimming:
Swimming is an excellent activity for weight loss, offering a low-impact, full-body workout that burns approximately 500-800 calories per hour, depending on the intensity and stroke. This effective, joint-friendly exercise engages multiple muscle groups while boosting cardiovascular health.
Incorporate swimming into your routine to support weight loss efforts and enjoy its numerous physical and mental health benefits.
In conclusion, achieving weight loss doesn’t have to be a daunting task. By incorporating enjoyable exercises like HIIT workouts, jump rope, jogging, push-ups, squats, shadow boxing, and swimming, you can turn your weight loss journey into a fun and sustainable experience. The key is to find activities that you genuinely enjoy and make them a consistent part of your routine.
However, it’s important to remember that exercise is only half of the equation when it comes to weight loss. A healthy, balanced diet plays a crucial role in supporting your fitness efforts and promoting overall well-being. Be mindful of your food choices, prioritize whole foods, and stay hydrated to fuel your body and maximize the results of your workouts.
By combining enjoyable exercises with a healthy diet, you can create a sustainable lifestyle that not only helps you shed those extra pounds but also improves your overall health and happiness. So, embark on your unique weight loss journey today, and get ready to unveil a fitter, more confident you!