6-Week Weight Loss Workout Plan for Women

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Take out your calendar and star the date six weeks from now—that’s when you’re going to be feeling fit as hell.

Hiring a trainer is expensive, going to the gym might not be your thing, and creating our own workout routine for weight loss can be daunting. That’s where this program comes in: It has a balanced mix of high-intensity interval training, strength training, flexibility, and recovery time to help you burn calories and build muscle. If you want to lose weight, this will help you do it at a healthy pace. (See: How Much Weight Can You Healthfully Lose In a Month?)

Best part? You can do it all at home with minimal equipment (or, if needed, you can swap in zero-equipment moves).

How it works: Follow the schedule below, or feel free to adjust it to meet your personal needs (for example, rest on Wednesdays instead of Sundays or reduce the number of weekly workouts if you’re a fitness newbie). The only guideline is to perform the workouts in the same order, if possible.

The Workouts

  • Step-It-Up Plyometric Workout
  • Home Tabata Workout
  • 20-Minute Weight Loss Workout
  • No-Equipment Cardio Session
  • Active Stretches
  • HIIT Bodyweight Workout
  • Hard-Body Meltdown Strength Training
  • Zero to 10 in 30 Running Interval Workout
  • Ultimate Weight-Loss Circuit
  • All-Terrain Interval Cycling Workout
  • 20-Minute Metabolism Booster
  • The Plan Click on the chart for a larger, printable version.

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2-Week Workout Plan to Lose Inches

You want to drop a few pounds and tighten up trouble areas, but you’re not sure where to begin. How do you start your weight loss journey?

It’s simple: Exercise.

That’s not to say that getting fit is easy. Exercise is work. You have to make the effort to move more. But you can definitely lose inches and create a more active lifestyle with this two-week workout plan.

Laying the Groundwork

Let’s be honest, lots of people plan to start an exercise program. From the group that actually does start, only a portion of those individuals stick with their plan long enough to actually alter their lifestyle.

Why? There are two reasons. First, people never prepare themselves for a new exercise routine. What is the goal? How long will it take? People just show up at the gym without a plan. They go through the motions and a few weeks later give up because they don’t see results. No plan, no goals, no progress, no results.

Second, people overestimate their abilities. Training twice a day sounds better than once. Training seven days each week is better than five. Right away people want to lift heavier weights, go on long runs and bring more intensity to their workouts. This might sound great, but it’s completely unrealistic and unsustainable. Going from relaxing to doing intense workouts is a recipe for disaster.

The trick to creating an effective routine is to be honest about your current fitness level. Ask yourself what are your goals, how long will it take to get there and how much time can you commit to exercise. With those thoughts in mind, give this two-week exercise plan a try. Make these workouts work for you, on your schedule and based on your fitness level.

Losing weight well is the underpinning of sustained weight loss – aka not the type that creeps back on after a few days indulgence over Christmas.

However, a drastic approach to dropping a few pounds is likely to make you miserable or even heavier than when you started. It’s much better to get to grips with how to lose weight well, leading to healthy habits and a more consistent diet.

Whatever the reason for you googling how to lose weight, we have the solution – in an all-you-need-to-know guide on how to ditch those excess lbs not just in the short term, but for good. And, before you think you’re about to find the latest fad diets listed below, think again—this is exactly how to lose weight without crash dieting.

WH has enlisted some of the country’s top wellbeing experts to create a guide that is all about how to lose weight well – ie with maximum health and fitness gains.

Because, quite simply, if you’re going to do something, you might as well do it properly, right?

How much weight should I be losing per week?

It’s the question on every dieter’s lips. How much weight is okay to lose before your body starts switching into survival mode and self-sabotaging your efforts? ‘You should be aiming to drop around 1-2 lbs of body fat per week,’ says Mark Bohannon, manager and head personal trainer of Ultimate Performance Manchester; aka the trainer of Brooke Vincent and Gemma Atkinson.

‘Any more than that and there is the potential that you’ll be losing muscle, too.’ Which is something you don’t want. Why? ‘Every pound of muscle you hold onto can burn up to 50 calories extra per day,’ Bohannon says. Which is the equivalent to that square of dark chocolate you’ve been eyeing up, for starters.

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It’s also important to remember that in the early days of losing weight, you can expect to shed more; your weight loss will then naturally slow over time. ‘At first, you’ll be shedding water, inflammation and toxins from the body,’ Bohannon says. ‘It won’t necessarily just be fat.’ So, don’t get disheartened if things slow up – slow and steady, and all that…

When it comes to keeping tabs of your progress, Bohannon recommends taking an average of three weigh-ins spread over the course of a week; and tracking measurements of the waist, hips, upper arms and upper legs every two weeks.

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What should I be eating in a day to lose weight?

Work out how many calories you need to lose weight effectively with Bohannon’s simple calculation:

1/ Multiply your body weight in lbs by 12

‘Then ensure you maintain a calorie deficit based on this number,’ Bohannon says.

Eg: If you weigh 126lbs using this formula you would eat 1512 calorie.

It’s the standard weight-loss mantra – you have to use more than you put in. Then there are macronutrients to consider, which, according to Bohannon, are also important.

2/ Work out your protein

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In order to do this, multiply your body weight in lbs by 1.2.

‘The average woman will need between 120-140g of protein per day,’ Bohannon says. ‘Aim for 30-35g spread over four meals.’

3/ Work out your fats

To do this, multiply your body weight in lbs by 0.6.

‘Eating a portion of fat with each meal will help hormone regulation and satiety,’ Bohannon says. ‘Think 20g nuts, half an avocado or a higher fat protein like salmon.’

4/ Work out your carbs

This will be any calories left after you’ve deducted the above

‘Start with one portion of carbs a day around the size of your fist then gradually increase into other meals as you lose weight,’ Bohannon says ‘I like to hold carbs back until the evening as this can increase serotonin, which can help you relax and improve sleep.’ However, varying experts have a varied approach. The Body Coach advises eating your carbs after a workout. Try both and see what works for you.

Lose weight with Bohannon’s meal plan

Breakfast: Three-egg omelette with mushroom, peppers and onions

Lunch: 120g chicken breast, half an avocado and green vegetable salad

Dinner: 120g salmon, one fist-sized sweet potato and green vegetables

Snack: Protein shake and 20g nuts

A note on crash dieting:

‘Much of the weight loss from crash diets is fluid,’ says Dr Adam Collins, senior tutor in nutrition at the University of Surrey. ‘But you’re also at risk of losing body protein as your body tries to maintain blood glucose levels by gluconeogenesis – basically melting your muscles into sugar.’

And it gets worse. That crash diet, although it may produce results in the short-term, could actually end up making you gain weight. ‘The shrinking of your fat cells during a crash diet actually drives the production of new fat cells – think of it like a petrol shortage: people fill their tanks with petrol as well as Jerri cans so they’ve got a reserve.’

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Couple this with changes to your energy levels (you’ll have less of it) and appetite (you’ll be hungrier) from consuming fewer calories and you’re looking at your body’s attempt to better prepare itself for the next ‘crisis’. ‘The propensity for weight gain remains even one year after fat loss,’ Dr Collins says.

In a 2016 review of very-low calorie diets, UK researchers reported fatigue, dizziness, cold intolerance and hair loss as key side effects, as well as an inflated risk of developing more serious issues such as gallstones.

‘Crash diets also lead to nutritional deficiencies,’ says Harley Street nutritionist and author of Re-Nourish (£18.99, Yellow Kite) Rhiannon Lambert. ‘Which, if left unchecked for a progressive amount of time, may result in poor health and side effects such as heart palpitations, dehydration and cardiac stress. Rather than counting calories, look at your plate and see what is on there. What benefits is each food bringing to your body?’


Do crash diets wreck your metabolism?

‘As for your metabolic rate, this is determined by your age, gender, height, and yes, weight and body composition. While any weight loss does reduce it (a smaller body burns fewer calories), it’s thought crash diets exacerbate the drop due to ‘adaptive thermogenesis” (AT), explains dietician Laura Tilt.

‘This means your body defends itself against weight loss by reducing calorie burn so it runs more ‘efficiently’. Research suggests that the more severely you restrict your calories, the harder AT kicks in, thus making crash diets counterproductive.’

How can my workouts help me lose weight?

It’s the ongoing debate: cardio or weight training. And if the numerous studies on the topic are anything to go by, the jury’s all out.

For top fitness consultant Tom Pitfield, however, variety is key. ‘The best form of exercise for a woman wanting to lose weight is resistance training,’ he says. ‘Building lean muscle is essential. But you must enjoy your workout, too. Mix resistance training up with cardio, group exercise classes, walking and swimming. Basically, for losing weight, just keep things moving.

What impact will my period have on my losing weight?

There’s no escaping it; that time of the month – and in fact any time of the month – is going to have an impact on your weight. ‘A woman’s hormones can affect her progress, mood and hunger’ Bohannon says. The key to losing weight fast then? Knowing how to play them to your advantage. ‘During your follicular phase, oestrogen begins to steadily rise,’ Bohannon says (Read this if you’ve no idea of the signs of ovulation).

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‘During this time, you will have less cravings and will be in a better position to burn fat – so ramp up your training. When in the luteal phase, oestrogen starts to drop meaning more cravings and high intensity training can feel harder.’

And it’s not only oestrogen you need worry about. ‘Hormone imbalance of any kind can hinder weight loss,’ says Lambert. ‘Stress, for example, can increase the secretion of cortisol, which may lead to increased appetite. We should also be mindful of our leptin and insulin levels.’ Read here for how managing insulin through training can help you lose weight as well as assisting with things like PCOS weight loss.

How do I guarantee I’ll lose weight long term?

In essence, losing weight is the easy bit; keeping the weight off is the challenge,’ Dr Collins says. ‘The problem is in most diets, people lose the weight and then return to their original diet / lifestyle.’ Which is why when it comes to how to lose weight, it’s best viewed as a hello-new-you lifestyle overhaul.

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‘Remember that nobody is perfect,’ says Bohannon.’Don’t go into self-destruct mode every time you make a mistake; just get back on the plan. And if you stay on plan even 80% of the time throughout the year, you’ll make some amazing progress – which gives you 20% to really enjoy food and drink on social occasions.’

Pitfield agrees. ‘The secret to sustainable weight loss is balance,’ he says. ‘It’s not always easy to achieve your weight loss goals when faced with long working hours, screaming toddlers etc. Utilise the time you do have and maximise your workouts.’

Looking for a new mantra? Think quality over quantity.

What can I use to measure my progress instead of scales?

According to mental performance coach Andrew Cohen-Wray there are several ways to measure fitness progress without resorting to stepping onto the scales.

‘Firstly, you can set goals based on performance results, such as finishing in the top #3, #10 or #100 of an event you set out to compete in,’ he explains. While this method requires participation in a larger event, alongside other competitors, there are solo-ways to measure your successes too.

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‘Secondly, you could measure your progression with time-based results,’ but, he cautions, ‘ don’t expect to be going out to Parkrun every single weekend and hitting a new PB. You can’t run yourself flat out all of the time.’

‘Thirdly, there’s processed-based results – these are goals that occur by your engagement in the process of trying to improve your fitness, such as a lower resting heart rate, easier and more restful sleep, better cognitive ability and the emotional agility in making decisions quickly,’ Cohen-Wray explains.

‘At the end of the day, it’s all about your internal dialogue – how you speak to yourself is how you drive better results. It’s about being happy with yourself and not being too brutal.’

Amen to that.

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12 Best Bodyweight Exercises for Weight Loss

Gyms are expensive.

Not only is there a significant financial commitment involved with gym memberships, but there is an even bigger time commitment required.

Sometimes, if not most the time, it can be hard to find the time to get ready, make the ten-minute drive to the gym, spend an hour working out and then spend another ten minutes driving home.

Home workouts are much more practical. However, home workouts have their own issues as proper equipment can be expensive.

That’s why I decided to take things one step further in this article, looking beyond gym workouts and the traditional home workout ideas. Instead, I will lay out the 12 best bodyweight exercises for weight loss you can do.

Those opposed to bodyweight workouts usually have the notion that you need weights, and you can’t possibly get a good workout without weights. This couldn’t be farther from the truth.

You can tone your muscles, burn calories and gain strength with a bodyweight workout the same as you can using weights, if you do the right exercises.

While some bodyweight exercises may not work, the following 12 bodyweight exercises are sure to work for you. All you need is to pick the ones you like, set aside fifteen minutes every morning or night and stay committed to completing the workout all in the comfort of your home every day. In no time, you are sure to see great results and make those new years resolution fitness goals become a reality.

1. Burpees

Burpees are a great exercise that is sure to help you tone up your entire body as it works your lower body, upper body and your core.

For this exercise, you will start standing straight up with your feet shoulder-width apart. As you begin, you will go straight into a squat position by pushing your hips back and bending your knees. From the squat position, you will push your feet back, leading you to land in a plank position. From here, you will jump back to a squat position and jump explosively in the air. When you come down, land back into a squat position and repeat the process.

Burpees can be difficult at first, but they work really well in delivering a great, calorie burning exercise.

2. Pull-ups

Pull Ups are a great way to tone up your upper body without needing any weights. You may need to get creative in finding a place to do them, but they will definitely help you burn some calories.

To perform a pull up, you will need to find something that you can pull up on. This can be a door opening at your house, a front porch roof or playground equipment if you live close to a park. After find a place to do pull ups, you will start with your hands just above shoulder width apart above your head, and then pull until your chin is above the bar. If you struggle to get your chin above the bar, think about pushing your elbows down as your chin approaches the bar.

While this exercise may not be for everyone, it is a great bodyweight exercise for those who have the strength to perform it and a great way to measure your progress for those who aren’t quite there yet.

3. Dips

Dips are slightly similar in concept to pull ups as they target similar muscle groups, but are different in practice.

To perform a dip, you need to find a place that has two stable bars on each side of you. Once you find a good place, you will grab the dip bars, jump up and straighten your arms out. You will then lower your body until your shoulders are below your elbows, and then push yourself back up.

While dips can be slightly easier than pull ups, they still can be challenging if your upper body strength is not quite developed, so be patient if you struggle at first.

4. Tuck Jumps

Tuck jumps are not only a great lower body workout, but they are also a great ab workout as well.

To perform a tuck jump, you will start standing straight up in an athletic stance with your feet just slightly wider than your shoulders. As you begin, slightly bend your knees and lower your body quickly into a squat position then explode, tucking your knees into your chest. After you land, start right into your next jump, making sure you aren’t taking breaks in between.

Tuck jumps are an easy exercise that anyone can do. They work well in helping you to burn calories and improve your overall cardio.

5. Push-Ups

Probably the most popular bodyweight exercise, push-ups are a great way to improve your upper body strength and tone your muscles.

To perform a push-up, you will start in a plank position with your hands around shoulder level. Slowly lower your body until your chest is just barely off the ground, and then push yourself back up into plank position. Repeat this process as much as you possibly can. Push-ups are a great way to build yourself up to where you can do pull-ups and dips.

Push-ups are the most popular bodyweight exercise for a reason; They work and almost everyone can do at least one. So you have no excuse not to do some pushups today.

6. Lunges

Although lunges are much more challenging when you are holding weights, they are still a great lower body exercise without weights.

In order to perform a lunge, you will start standing straight up in an athletic stance. From there, you will lunge your left foot forward and squat down, keeping your right knee from touching the ground. After this, explode back up into a standing position, and then put your right foot forward and repeat the process.

While lunges are easy in concept, they can become challenging after you do them for a while, so I would say the degree of difficulty is hard. However, they are a fantastic way to tone up your lower body muscles.

7. Squats

Similar to lunges, squats are another way to work your lower body with only your bodyweight, but they also serve as a back strengthening exercise as well.

To perform a squat, you will in the same way as you would if you were performing a lunge, standing straight up in an athletic stance. From this point, you will bend your knees and squat, lowering your lower body until your legs are at a 90-degree angle. After this, explode up back into a standing position. Repeat the process as many times as you can.

Squats are an easy exercise, but they can become challenging after doing them for a while. They work really well in helping you tone up your lower body muscles and burn calories.

8. Step Ups

Another leg exercise, step ups are a great bodyweight exercise that allows you to burn calories while toning up your muscles.

To perform a step up, you will need to find a sturdy, durable box that you can step up on. If you don’t have one, then consider using the steps on your front porch. You will start in a standing position and as you begin you will lift your left leg onto the box and push yourself up with the leg that is still on the ground. After you explode up, you will come back down and reset before repeating the process with your right leg.

Like the other leg exercises, step ups are rather easy at first but can grow to be incredibly difficult the longer you do them. However, there is arguably no better exercise for quick explosion then step ups.

9. Mountain Climbers

Although many think of mountain climbers as a lower body workout, they do a great job in targeting every single muscle group in your body.

To perform a mountain climber, you will start in plank position. You will then pull one knee up towards your midsection. As your knee extends back towards the ground, prepare to bring the other knee up towards your midsection. Repeat this process as long as desired. Mountain climbers are meant to be performed at a fast-paced, so go as fast as you comfortably can.

Mountain climbers are exhausting but are not really hard to perform. They are great for a beginner and can be used as their own workout if desired.

10. Stair Climbs

A more cardio based bodyweight exercise, stair climbs also are a great way to target your lower body muscles.

To perform a stair climb, you will first need a flight of stairs. If you live in a two-story house or an apartment that has a set of stairs, then problem solved. If not, then you will need to find a football stadium or a steep hill for this activity. Once you find a good flight of stairs, you will do exactly what the name of the exercise indicates – climb stairs. Be sure to start slow so you don’t trip and fall, but as you get comfortable increase your pace for the best possible exercise.

Stair climbs are probably the most demanding exercise this list, but the most rewarding when it comes to losing weight. So if you don’t mind a challenge, try adding stair climbs to your bodyweight workout.

11. Wall Sits

Wall sits are another great way to target your lower body and back muscles by utilizing nothing more than the weight of your body.

All you need to perform a wall sit is, well, a wall. For this exercise, you will get into position by standing straight up and leaning your back against the wall. After this, slowly lower your body until your legs are at a 90-degree angle and hold it for as long as you can. I would recommend keeping a timer of how long you last, so you can measure your progress as you get in better shape.

Wall sits are very simple and somewhat easy for the first thirty seconds. After that, it can become quite challenging and a tough test of how well you can endure a burning pain in your legs.

12. Lunge Jumps

The last lower body exercise on the list, lunge jumps are a fantastic way to improve both your lower body strength and your cardio endurance.

You perform a lunge jump similar to how you would perform a regular lunge but with a slight variation at the end. You start the same way as if you were to do a normal lunge, lunge the same way, but at the point of returning to a standing position, you are going to explode straight up into the air, jumping as high as you can.

Lunge jumps are like lunges on steroids. If you are new to bodyweight workouts, I would suggest starting with a basic lunge and working your way up to lunge jumps.

In Closing…

If you are strapped for time but still want to stay in good shape and get a great workout in without cutting significantly into the other areas of your life, well now you can with these 12 exercises.

In other words, you have no excuse not to make your fitness related goals become a reality, starting today.

Aaron Westbury is a fitness enthusiast and the owner of ropecity.net. He enjoys living a healthy lifestyle and helping others to reach their health and fitness related goals.

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How to lose weight without going to a gym. Here are 9 healthy shortcuts

Not a big fan of the gym? Maybe it’s not really laziness, but the fact that you find working out in gyms monotonous and boring. That’s OK.

With our ‘10 exercises to do at home’ plan, you don’t need to go to the gym to lose weight. Do these exercises at home regularly and you will be losing weight and getting in shape before you know it. Of course, the discipline and dedication will have to come from your side.

We give you a set of 10 exercises to do at home, for which no equipment is needed. So go ahead, get started and get fit at home!

Warm Up

Warm up is absolutely essential, since you want your body and joints to be ready to tackle the exercises for the rest of your session. Warm up helps increase the body temperature, which helps the muscles to contract more forcefully and also relax smoothly. Muscle elasticity also improves, due to which there is less risk of pulling or straining your muscles.

How to do it:

Roll your head in half circles slowly, from shoulder to shoulder.

Slowly roll your shoulders forwards and backwards.

Keep your legs stationary, and twist your torso, left and right.


“The burpee is a full body strength training exercise and the ultimate example of functional fitness. With every rep, you’ll work your arms, chest, quads, glutes, hamstrings and abs. Burpees are a bodyweight exercise that can be done anywhere, anytime. All you need is enough space to perform a push up, and you’ll be able to do a burpee,” says Nitin Khatter, Fitness Expert, The Gym, Delhi.

It doesn’t matter whether you’re doing HIIT training, regular resistance training or a cardio workout, burpees can be adapted to suit your needs.

How to do it:

Stand with your feet at shoulder width. Push your hips back, and with bended knees, lower your body into a squat position. Put your hands on the floor right in front of your feet.

Jump lightly and land on the balls of your feet in the plank position. Jump back such that they land just out of your hands. Put your arms over your head and jump. Once you land back, get into the squat position for your next rep.

Jump Squats

Jump squats help tone the calves, glutes, hamstrings, core and quadriceps. Lower your body as much as you can by squatting down. A squat or jumping exercise works numerous muscles in the lower body, core and even the upper body. The major muscles used are the quadriceps, hamstrings, gluteals, lower back and the abdominals.

How to do it:

Stand keeping your feet shoulder-width apart. Begin by doing a regular squat, then involve your core and jump up with full force. When you land on the ground, get back into the squat position. This finishes one rep. You need to master this so that you land as quietly as possible. Do two sets of 10 reps each.

Mountain Climbers

“Mountain climbers are a great total body exercise. You will be utilising your core because you are starting from a plank position. Mountain climbers are a killer exercise that get your heart rate up fast while also firing nearly every muscle group in the body — deltoids, biceps, triceps, chest, obliques, abdominals, quads, hamstrings and hip abductors,” Khatter said.

“They are a compound exercise, meaning they work several joints and muscle groups simultaneously. The steady running motion targets your glute and leg muscles, including your quadriceps and hamstrings,” he said.

How to do it:

Start by getting into the traditional plank position. Once your core is involved, bring your right knee forward below your chest, with the toes just over the ground. Return to the basic plank position.

Now bring your left knee forward. Keep changing your legs until you pick up pace and you feel as if you are running in one spot in the plank position. Do this for a minute.

Russian Twists

Russian twists are one of the best ways to work your obliques, the muscles that help rotate your torso. These are often neglected by bodybuilders seeking a tapered torso, women who want a smaller waist and fitness fanatics obsessed with the 8-pack abs.

Russian twists works more than just your abdomen. It engages all the abdomen muscles and strengthens the rectus abdominis, internal obliques and the external obliques.

How to do it:

Sit on the ground with your knees bent and your heels a foot from your butt. Gradually recline backward till you feel your lower abs engage. It is important that you keep your back straight and not let it curve.

Put your arms in front of you, on top of each other. Pull your navel towards your spine and twist gradually to the right. Inhale and rotate to the left. This finishes one rep. Do 16 full rotations to complete a set.

The Superman

The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles.

How to do it:

Lie with your face towards the floor and your arms and legs extended. Your neck should be in a neutral position. Lift your arms and legs towards the ceiling such that you form an elongated ‘U’ shape with your body.

Hold in this position for 2–5 seconds and lower your back down to complete one rep. Do three sets of 10 reps each.

Knee Ups

You should do 50–100 knee ups according to your capacity and start slowly. This exercise has some serious health benefits and helps in strengthening the core.

How to do it:

Lie with your back on a flat bench, with your hips bent and legs in the air. Now draw in your navel and contract your glutes. Lift your hips off the bench, pressing your feet up towards the ceiling.

Push Ups

Push ups are beneficial for strengthening the chest and arm muscles.

How to do it:

Get down on the ground and set your hands at a distance wider than the shoulder. Look straight ahead of you and get started.


Anuj Vats of Shvas the Body Architecture, Delhi, says he would advise lunges over squats because when people do squats and the posture is not right, they can injure their hip or knee.

Lunges can help you develop lower-body strength and endurance. Try the hanging position as this is the best for healthy shoulders. This is the easiest exercise to do at home.

How to do it:

Hang from a bar with your legs straight and then raise your feet towards your hands.


Planks are very important for your core strength. All it needs is one minute.

Plank is an excellent exercise for developing core strength. ( )

How to do it:

Place your forearms on the floor and arms parallel to the body at about shoulder-width distance and hold on to the position for at least one minute.


“Have 3–4 sets of your exercises according to your capacity. If you have any type of pain, please contact a doctor. Do dynamic stretching for only 4–5 seconds only. Take rest on Sundays to give your body the much needed break. Drink a good quantity of water,” Vats advises.

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