Discover the best strategies and tips on how to train effectively to lose 5-10 kg. Set realistic goals, design a balanced workout regimen, and prioritize diet and lifestyle changes for successful weight loss.The program is designed for 5 months and includes not only training, but also a diet with a calorie deficit.
Health experts in the UK and US recommend losing weight smoothly and gradually – losing about 0.5-1 kg per week. And we will focus on these values. With such a speed of weight loss, you will certainly not harm your health and will be able to maintain the weight after you finish the program.
Who is this weight loss workout program suitable for?
- For people without problems with joints and spine, heart and blood vessels.
- People with a little extra weight. This means that your body mass index is within the normal range, but you don’t like your appearance and want to lose a few kilograms.
Calculate your body mass index using the formula: body weight / height² . Weight should be in kilograms and height in meters. Find the resulting number in the table :
| BMI | Status |
| <18.5 | Underweight |
| 18.5–24.9 | Normal body weight |
| 25–29.9 | Pre-obesity |
| 30–34.9 | Obesity stage I |
| 35–39.9 | Obesity stage II |
| >40 | Obesity stage III |
You can also use our body mass index calculator .
What is included in the program
There are many ways to get rid of fat. Lifehacker chose mixed training:
- Jogging or brisk walking. A recent meta-analysis of 109 studies found that 150 minutes of aerobic exercise per week helps you lose about 2.7 kg, and 300 minutes per week helps you lose 4 kg. And that’s without changing your diet. Of course, these are general data from different studies, and each specific case will have its own indicators. But it sounds encouraging.
- Strength training with your own weight will help you maintain muscle while losing weight and make your body look more toned. In addition, such a load increases testosterone, and high levels of this hormone are associated with a lower percentage of fat and more muscle mass. At least in men.
- Intense interval training is a set of exercises that are performed in strictly defined time intervals. For us, these will be short circuit training sessions of simple exercises with your body weight. Once the body adapts to the loads and stops losing weight, interval training will help push progress. You can also use them on days when there is no time for cardio and strength training.
What you will need to complete the program
If you buy a gym membership, you will only need comfortable sportswear. Those who decide to work out at home will need to buy or borrow sports equipment from friends:
- An elastic band. It is better if it is a set of bands with different resistance. This way you can gradually increase the load on your muscles.
- You will need training loops or gymnastic rings in the second month of training, so you can take your time. If you don’t have the opportunity, don’t worry. You can exclude one exercise from the list or work out on an outdoor playground with horizontal bars.
- Horizontal bar. You will need it by the fourth month of the program. Again, you can do it outside or exclude one exercise.
- You buy dumbbells at will. With weights, some exercises will become more effective.
- The jump rope will be needed in the fourth month of the interval complex program.
How to Train to Lose 5-10 Kg
You will exercise four days a week. On Wednesday, try to walk more and spend time actively. On weekends, you need to spend 30 to 90 minutes walking.
| Day of the week | 1st month | 2nd month | 3rd month | 4th month | 5th month |
| Mon. | Running or other cardio | Running or other cardio | Running or other cardio | Running or other cardio | Running or other cardio |
| Tue. | Power | Power | Power | Strength + interval | Strength + interval |
| Wed. | — | — | — | — | — |
| Thu. | Running or other cardio | Running or other cardio | Running or other cardio | Running or other cardio | Running or other cardio |
| Fri. | Power | Power | Power | Strength + interval | Strength + interval |
| Sat – Sun. | 30 minutes walk | 60 minutes walk | 90 minutes walk | 90 minutes walk | 90 minutes walk |
What to do in the first month
Alternating running and walking
Beginners often give up running because they choose a pace that is too high for them. Out of habit, their pulse rate jumps up, they become short of breath, and their joints ache after training. Of course, the next run doesn’t seem so desirable, and many give up running altogether. Don’t make this mistake!
Start by alternating walking and running. Set a timer on your watch or phone and run according to the following pattern:
- Week 1: 3 minutes running, 2 minutes walking, 6 series (30 minutes).
- Week 2: 4 minutes running, 2 minutes walking, 5 series (30 minutes).
- Week 3: 5 minutes running, 2 minutes walking, 4–5 series (28–35 minutes).
- Week 4 – 5 minutes of running, 1 minute of walking, 5 series (30 minutes).
You need to run at a conversational pace. This is when you can carry on a conversation while running. If you can’t say more than a couple of short phrases while moving, slow down. You can also use your breathing as a guide: if you can breathe through your nose, you’ve chosen the right speed. If you have to open your mouth to avoid suffocating, you should slow down.
Don’t worry about your running speed and don’t try to speed up despite how you feel. Even if you’re being overtaken by a granny with Nordic walking poles.
If you absolutely cannot run, perhaps because of bad knees or a mental trauma from school, you can try other types of cardio. Cycling or pedaling on a stationary bike, working out on an elliptical or rowing machine, swimming in a pool, group fitness programs, or just brisk walking.
Do two cardio workouts a week, at least 30 minutes each.
Strength training
Exercise two days a week. Alternate between the two workouts.
Workout 1:
- Crunches – 3 sets of 15 reps.
- Arm and leg raises – 3 sets of 12 reps.
- Knee push-ups – 3 sets of 10 reps.
- Squats – 3 sets of 15 reps.
- Glute bridge – 3 sets of 20 reps.
- Standing bent-over row with an expander – 3 sets of 10 reps.
Workout 2:
- Plank – 3 sets of 30 seconds.
- “Superman” – 3 sets of 10 reps.
- Reverse chair push-ups – 3 sets of 10–15 reps.
- Lunges in place – 3 sets of 10 reps on each leg.
- Step-ups – 3 sets of 10 reps on each leg.
- Romanian deadlift with expander – 3 sets of 10 reps
Crunches
Press your lower back to the floor and lift only your shoulders and shoulder blades. Put your hands behind your head, spread your elbows to the sides. Do not press on the back of your head – just touch your head with your fingers.
Arm and leg raises
Simultaneously lift your legs and chest while lying on your stomach. Bend your elbows and pull your shoulders closer to your sides, then return to the starting position.
Knee push-ups
Do push-ups from a kneeling position. Keep your elbows close to your body, not out to the sides.
Squats
Try to squat deeply, but keep your back straight, do not lift your heels off the floor, spread your knees. Turn your toes out 45 degrees.
Romanian deadlift with expander
Stand in the middle of the expander, bend your knees slightly, bend over with a straight back and grab the loops of the expander. You can cross them, as in the video.
Keeping your back straight, straighten your hips completely and then repeat from the beginning.
Stepping up to the elevation
Find a stable support, place one foot on it, step up and stand up straight. Make sure that your knee points forward and does not twist inward while lifting, and that your back does not slouch .Come back down and repeat without changing legs. Do everything on one side first, then switch legs and repeat.
Lunges in place
Step back with your left leg, squat down until your right thigh is parallel to the floor, lean your body forward slightly, but keep your back straight.
Stand up and repeat with the other leg. Alternate every other time.
Reverse Chair Push-Ups
Turn your back to the static support, place your hands on it with your fingers facing you and perform push-ups. Try to lower yourself until your shoulders are parallel to the floor.
Plank
Get into a push-up position. You can place your forearms on the floor to take the strain off your wrists. Make sure your body is in a straight line and your lower back is not sagging. Keep your abs tight.
What to do in the second month
Running
It’s time to run non-stop. To start, try running for the entire 30 minutes without slowing down to a walk. Keep it at a conversational pace.
Add 5 minutes each week. That is, in the first week run for half an hour, in the second – 35 minutes, then 40 minutes and 45 minutes.
Monitor your condition. If you have increased the training time, for example, to 40 minutes, and at the end of the run you feel very tired or have pain in your joints or muscles, next time do less – 35 or even 30 minutes. And in a week, when the body has recovered, try to increase the working time again.
If you choose cardio other than running, gradually increase your workout time to 45 minutes.
Strength training
Once again, you will have two workouts that you need to alternate between. If you have enough load from the exercises from the previous month, continue doing them. And you will move on to these in four weeks.
Workout 1:
- ” Dead Bug ” – 3 sets of 12 reps.
- “Boat” with hands near shoulders – 3 sets of 30 seconds.
- Seated Expander Row to Stomach – 3 sets of 12–15 reps.
- Push-ups from support – 3 sets of 12-15 repetitions.
- Weighted squats – 3 sets of 20 reps.
- Single-leg glute bridge – 3 sets of 12–15 reps on each leg.
Workout 2:
- Leg raises while lying on your back – 3 sets of 10 reps.
- Pull-ups on an inclined horizontal bar or loops – 3 sets of 8-10 repetitions.
- Straight-leg reverse push-ups – 3 sets of 10–12 reps.
- Side and cross lunges – 3 sets of 10-12 reps on each leg.
- Leg raises while lying on your stomach – 3 sets of 10–15 reps.
- Single Leg Romanian Deadlift – 3 sets of 10 reps on each leg.
Remember that in strength training it is important to gradually increase the load. At the end of the set, you should feel fatigue in your muscles. If it does not appear even in the last set, it is worth increasing the number of sets or adding weight.
Dead beetle
Lie on your back, lift your legs, bending them at the knees at a right angle. Stretch your arms forward. At the same time, lower your hand to the floor and straighten the opposite leg. Then return to the starting position and repeat on the other side. Keep your lower back pressed to the floor.
“Boat” with hands near shoulders
Lie on your stomach, place your hands under your shoulders. Lift your chest, shoulders and arms off the floor, hold for a second, lower and repeat.
Seated Expander Row to Stomach
Sit on the floor, stretch your legs. Place the band over your feet and grab the loops. Lower your shoulders and shoulder blades. Pull your elbows to your sides, return to the starting position and repeat.
Push-ups from support
This exercise will help prepare your muscles for classic push-ups. During push-ups, your elbows are at a 45-degree angle or less, your shoulders are down, your abs and buttocks are tight, and your body is in a straight line.
Choose a support 50–40 cm from the floor, and then reduce the height to 30–20 cm.
Weighted squats
Step on the expander with your feet, grab the loops with your hands. Squat with the rubber band, making sure your back remains straight.
Raising your legs and pelvis while lying on your back
Lie on your back, lift your legs, bending them at the knees. Lift your pelvis off the floor. Return to the starting position and repeat.
Single Leg Romanian Deadlift
Shift your weight to one leg, placing the other slightly further back behind your body. Perform a Romanian deadlift, lowering the dumbbells to mid-calf.
What to do in the third month
Running
Continue running or doing other cardio for 45 minutes at a comfortable pace. If you want to do more, you can add running on the weekends, replacing walking with it.
Strength training
Workout 1:
- Raising arms and legs – 3 sets of 15-20 reps.
- “Superman” – 3 sets of 15 reps.
- Pull-ups on an inclined horizontal bar or loops – 3 sets of 12-15 repetitions.
- Classic push-ups – 3 sets to the max. That is, as many repetitions as you can.
- Bulgarian split squat – 3 sets of 10-12 reps per leg.
- Single Leg Glute Bridge – 3 sets of 20 reps per leg.
Workout 2:
- Exercise “bicycle” – 20 repetitions.
- “Boat” with hands in front – 3 sets of 30 seconds.
- Seated Expander Row to Stomach – 3 sets of 20 reps.
- Reverse push-ups with straight legs – 3 sets of 20 reps.
- ” Chair against the wall ” – 3 sets of 60 seconds.
- Step-up lunges – 3 sets of 10 reps on each leg.
Raising arms and legs
Lie on your back, lift your arms and legs slightly off the floor. Bend at the hips, lift your shoulder blades and shoulders off the floor and reach your feet with your hands. Return to the starting position and repeat.
Classic push-ups
Get into a push-up position, tighten your abs and glutes. Do a full range of push-ups, until your shoulders are parallel to the floor or your chest touches the floor. Keep your elbows close to your body and make sure your lower back doesn’t sag.
Exercise “bicycle”
Lie on your back, put your hands behind your head and lift your shoulders and shoulder blades off the floor, lift your legs. This is the starting position.
At the same time, turn your body to the right and bend your right leg, as if you were going to touch your elbow to your knee. Then change legs: straighten your right leg and bend your left leg — and turn your body to the left. Alternate every other time, do not lower your legs and body to the floor until the end of the approach.
“Boat” with hands in front
What to do in the fourth month
Running
Continue running for 45 minutes. If you still have the strength and desire at the end, you can increase it to 60 minutes.
Strength training
Keep in mind that everyone’s progress is different. Therefore, adjust the load based on your capabilities. If it’s too hard, reduce the number of repetitions; if it’s easy, increase them.
Workout 1:
- Plank – 45 seconds.
- Side plank – 30 seconds on each side.
- “Superman” – 3 sets of 20 reps.
- Negative pull-ups on the horizontal bar – 3 sets of 5-6 reps.
- Classic push-ups – 3 sets to maximum.
- Jumping lunges – 3 sets of 20 reps.
- Weighted single leg glute bridge – 3 sets of 20 reps.
At the end of your workout, take a short rest and do interval complex #1.
Workout 2:
- “Worm” – 3 sets of 10 reps.
- ” Boat ” with raising arms and legs – 3 sets of 30 seconds.
- Pull-ups with a rubber band – 3 sets to maximum.
- Diamond push-ups – 3 sets of 5-6 reps.
- Jump squats – 3 sets of 20 reps.
- Nordic crunches – 3 sets of 10-15 reps.
After this workout, do interval complex #2.
What to do in the fifth month
Running
Continue doing cardio for 45-60 minutes at a pace that is comfortable for you. If you want, you can try interval training.
Strength training
This month, there are two new strength workouts. Remember that if you can’t do an exercise, you can do a lighter version. For example, if you can’t do a band pull-up yet, continue doing the incline pull-ups from last month.
At the end of each workout, perform the appropriate interval complex.
Workout 1:
- Plank and side plank – 45 seconds each.
- Bear Plank Leg Raises – 3 sets of 20 reps.
- Pull-ups with a rubber band – 3 sets to maximum.
- Classic push-ups – 3 sets to maximum.
- Bulgarian split squat – 3 sets of 20 reps per leg.
- Weighted Single Leg Romanian Deadlift – 3 sets of 20 reps per leg.
Workout 2:
- Leg raises and reverse plank position – 3 sets of 10–12 reps.
- Boat hold – 3 sets of 45 seconds.
- Pull-ups – 3 sets to max.
- Diamond push-ups – 3 sets to max.
- Alternating squats and jumping lunges – 3 sets of 20 reps.
- Step up onto a platform sideways – 3 sets of 12–15 reps per leg.
How to eat to lose 5-10 kg
Diets with a large calorie deficit and a strict ban on certain food groups work. They help you lose weight — and quite quickly. But it will be very difficult to maintain the new weight while continuing to live your normal life.
You’ll be going out to restaurants and parties and sometimes feeling stressed or just tired. Combined with a strict diet, this will quickly destroy your motivation and push you into diet swings and even an eating disorder.
If you want to lose weight without constant hunger, deprivation and fighting with yourself, switch to a healthy diet. This way you will not only be able to lose a few kilograms, but also maintain the results for a long time.
Switch to healthy eating
Follow these healthy eating guidelines:
- Try to eat at least 400 g of vegetables and fruits per day. These foods are rich in fiber, vitamins and minerals, they provide satiety and prevent overeating. Remember that potatoes do not count as vegetables, so French fries and chips do not count.
- Choose quality sources of protein . Eat fish twice a week, poultry and other lean meats, legumes and nuts. Reduce processed and fatty meats.
- Opt for healthy sources of carbohydrates, such as cereals, brown rice, whole grain pasta and bread. They contain more fiber than processed foods, which means you will feel fuller after eating.
- Limit sugar and sweets, white bread and pastries. It is important not to forbid yourself these products, but to consume them in controlled quantities. That is, if you really want a candy, eat one, not half a kilo.
- Give up alcohol . It adds empty calories to your diet, takes away your control, and is often consumed with fatty snacks. It’s much easier to overdo it with alcohol than without. Plus, alcohol is bad for your health in any amount, so you’ll benefit from giving it up completely.
- Forget about sugary drinks. Soda, juice or energy drinks with a lot of sugar are the best way to overdo it with calories and not even notice.
Try counting calories
Without a calorie deficit, you won’t be able to lose weight quickly, even if you follow a full training program. First, calculate your calorie requirement based on your weight, height, and age. To do this, use our calculator .
In the first month, subtract 400–600 kcal from the resulting norm, unless you have any health contraindications.
Add 50 kcal back into your diet each month. For example, if your daily norm is 1,800 kcal, in the first month you will consume 1,400 kcal, in the second – 1,450 kcal, in the third – 1,500 kcal, in the fourth – 1,550, and in the fifth – 1,600.
After completing the program, it is advisable to stick to the same pattern: add 50-100 kcal per month until you reach your calorie norm with your new weight.
If you don’t want to count anything and limit your diet, just follow the rules of healthy eating. Perhaps your progress in losing weight will not be so fast, but the results will still be there.