5 day workout routine to lose 7kgs in 60 days

Losing weight can seem difficult, but with the correct combination of regularity, effort, and a solid strategy, it is entirely possible! If you want to lose 7 kg in 60 days, you’ll need a smart workout schedule that includes cardio, strength training, and resting time. Here is a 5-day workout schedule designed to help you achieve that objective.

Day 1: Cardio blast

Start your week with a high-energy cardio session. This will get your heart pumping and burn significant calories.
Warm-up: 5–10 minutes of light jogging or brisk walking.
Main workout: 30 minutes of running, cycling, or skipping.

Cool down: 10 minutes of stretching to relax your muscles.
Cardio not only burns fat but also improves your heart health, setting the tone for the rest of the week.

Day 2: Full-body strength training

Strength training helps tone your body and increases muscle, which in turn boosts your metabolism.
Warm-up: 5 minutes of jumping jacks or dynamic stretches.
Workout: Perform 3 sets of 10-12 repetitions for each:
Push-ups
Squats
Deadlifts
Plank hold (30 seconds to 1 minute)

Cool Down: Light stretching for the entire body.
Strength training ensures you don’t just lose weight but also sculpt a lean, toned physique.

Day 3: Active recovery

Your body needs time to recover, but staying active is important even on rest days.
Practice 30 minutes of yoga for flexibility and stress relief.
Alternatively, go for a 45-minute brisk walk to keep the blood flowing without overexertion.
Active recovery days prevent burnout and keep your energy levels up.

Day 4: Interval training

High-intensity interval training

(HIIT) is perfect for burning fat in a short amount of time.
Warm-up: 5 minutes of light jogging or skipping.
Workout: Alternate between 30 seconds of maximum effort and 1 minute of rest for these:
Sprinting
Burpees
Jump squats
Repeat the cycle 6–8 times.
Cool down: Stretch your legs, arms, and back.
HIIT workouts are quick but highly effective, making them perfect for busy days.

Day 5: Core and lower body focus

Targeting your core and lower body builds strength and stability while burning calories.
Warm-up: 5 minutes of jogging or climbing stairs.
Workout: Perform 3 sets of 12–15 repetitions for each:
Lunges
Mountain climbers
Bicycle crunches
Side planks (hold for 30 seconds each side)
Cool Down: Focus on stretching your core and legs.
This routine improves posture, tones your muscles, and strengthens your lower body.

Tips for success

Pair this workout routine with a balanced, calorie-controlled diet rich in proteins, vegetables, and healthy fats.
Drink plenty of water to stay hydrated and support your metabolism.
Ensure you get 7–8 hours of sleep each night for recovery and overall health.
Track your progress to stay motivated and adjust your routine if necessary.