Achieving a remarkable transformation requires dedication, discipline, and the right workout routine. Yogya Tiwari, a popular Instagram fitness coach, is a living example of how consistency can lead to extraordinary results. She recently shared her incredible journey of shedding 14 kilograms—going from 72kg to 58kg—and revealed the fat-loss workouts that helped her achieve this feat. Here’s a breakdown of her five-day workout plan designed to boost fat loss, build strength, and improve endurance.
Fat-Loss Workouts That Transformed Her Body
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Day 1: Full-Body Blast
The first day focuses on engaging the entire body through strength training and cardio. This workout is perfect for building muscle while torching calories.
Routine:
Warm-Up: Light cardio for 5-10 minutes.
Workout:
- Jumping Jacks (30 seconds)
- Squats (15-20 reps)
- Mountain Climbers (30 seconds)
- Push-ups (12-15 reps)
- Lunges (12 reps per leg)
Repeat this circuit 3-4 times, taking a minute to rest between each round. This combination targets multiple muscle groups and primes the body for sustained fat loss.
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Day 2: Strengthen Lower Body and Core
On the second day, the focus shifts to building lower body and core strength. These exercises enhance stability, improve posture, and support overall body balance.
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Routine:
Warm-Up: Dynamic stretches or light jogging for 5 minutes.
Workout:
- Bodyweight Squats (15-20 reps)
- Forward Lunges (12 reps per leg)
- Glute Bridges (15-20 reps)
- Plank (30 seconds)
- Bicycle Crunches (15-20 reps per side)
Like Day 1, repeat the circuit 3-4 times with a minute of rest between sets.
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Day 3: Cardio and Core Combination
Cardio combined with core exercises creates a high-energy routine that burns calories and strengthens abdominal muscles. This session is all about boosting metabolism and improving endurance.
Routine:
Warm-Up: Start with 5-10 minutes of light cardio, such as jogging or skipping.
Workout:
- Jumping Jacks (30 seconds)
- High Knees (30 seconds)
- Mountain Climbers (30 seconds)
- Plank (30-45 seconds)
- Russian Twists (15-20 reps)
Complete 3-4 rounds of this workout, ensuring proper form to avoid injuries.
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Day 4: Upper Body Strength Training
The fourth day targets upper body muscles, enhancing definition and building strength. This workout is ideal for toning arms, shoulders, and back.
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Routine:
Warm-Up: Arm circles and light stretches for 5 minutes.
Workout:
- Push-ups (12-15 reps)
- Tricep Dips (12-15 reps)
- Plank to Push-ups (10-12 reps)
- Superman Hold (30 seconds)
- Side Plank (30 seconds per side)
Again, repeat the circuit 3-4 times, maintaining steady breathing throughout.
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Day 5: Full-Body HIIT
High-Intensity Interval Training (HIIT) is the highlight of the fifth day, designed to work the entire body while maintaining a high heart rate. HIIT is known for its effectiveness in burning fat even after the workout ends.
Routine:
Perform each exercise for 30 seconds, followed by 30 seconds of rest:
- Jumping Jacks
- Bodyweight Squats
- Mountain Climbers
- Burpees
- Lunges
- Plank
Complete 3-4 rounds, gradually increasing intensity as endurance improves.
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A Customizable Approach
Yogya emphasizes that this plan is adaptable to different fitness levels. Beginners can start with fewer repetitions or longer rest periods, while advanced participants can increase intensity by reducing rest time or adding weights. “This fat-loss workout schedule is designed to build muscle, burn fat, and increase endurance,” she shares.
Bottomline
Yogya Tiwari’s five-day workout routine is an excellent guide for those looking to transform their fitness journey. By following this structured approach and staying consistent, anyone can achieve their goals. Pair these exercises with a balanced diet, adequate hydration, and rest to witness lasting results. Whether you’re a beginner or an experienced fitness enthusiast, this plan is a step toward a stronger, healthier version of yourself.