5 Workouts for 14 kg Fat Loss

Yogya Tiwari, a fitness coach, frequently shares workout tips and insights on her Instagram. Recently, she revealed how she managed to lose 14 kilos, going from 72 kg to 58 kg.

Along with a set of photos, Yogya outlined the workout routine that contributed to her weight loss and transformation.

Full-Body Workout

On the first day, the focus is on strength training and cardio. Begin with a warm-up, then perform:

• Jumping Jacks (30 seconds)
  
  
• Squats (15–20 reps)
  
  
• Mountain Climbers (30 seconds)
  
  
• Push-ups (12–15 reps)
  
  
• Lunges (12 reps per leg)
  
  

Complete this circuit 3–4 times, taking a one-minute break between each round.

Lower Body and Core

The second day targets the lower body and core muscles. After warming up, do the following exercises:

• Bodyweight Squats (15–20 reps)
  
  
• Forward Lunges (12 reps per leg)
  
  
• Glute Bridges (15–20 reps)
  
  
• Plank (hold for 30 seconds)
  
  
• Bicycle Crunches (15–20 reps per side)
  
  

Repeat this sequence 3–4 times, resting for one minute between rounds.

Cardio and Core

Dedicate the third day to cardio and core workouts. Start with 5–10 minutes of light cardio, then perform:

• Jumping Jacks (30 seconds)
  
  
• High Knees (30 seconds)
  
  
• Mountain Climbers (30 seconds)
  
  
• Plank (hold for 30–45 seconds)
  
  
• Russian Twists (15–20 reps)
  
  

Repeat the circuit 3–4 times.

Upper Body Strength

Day four emphasizes upper body strength. The exercises include:

• Push-ups (12–15 reps)
  
  
• Tricep Dips (12–15 reps)
  
  
• Plank to Push-ups (10–12 reps)
  
  
• Superman Hold (hold for 30 seconds)
  
  
• Side Plank (30 seconds per side)
  
  

Complete this workout 3–4 times.

Full-Body HIIT

Day five is reserved for high-intensity interval training (HIIT) focusing on the whole body. Perform the following exercises, doing each for 30 seconds with a 30-second rest between each:

• Jumping Jacks
  
  
• Bodyweight Squats
  
  
• Mountain Climbers
  
  
• Burpees
  
  
• Lunges
  
  
• Plank
  
  

Repeat this circuit 3–4 times.

Yogya emphasized, “This fat-loss workout plan is designed to help you build muscle, burn fat, and boost endurance.

You can adjust the difficulty level by increasing the reps or reducing the rest time as you progress.”

Source: hindustantimes

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