Easy Weight Loss Workouts!


W ith Sankranti around the corner, or during the festive season in general, the body’s metabolism has a tendency to slow down due to the consumption of foods that are relatively high in calories and saturated fatty acids. In addition, lack of exercise during this time can play a role in gaining weight and dropping lean muscle mass. To help us shed that extra weight put on during the festive celebrations, Kuldep Sethi, personal trainer and director of 360 Degree Fitness, shares a few easy and effective exercises, along with some healthy nutritional guidelines.


Horse Planks. Planks are one of the most effective core strengthening workouts that help in weight reduction. They strengthen the core muscles, reduce the risk of back and spinal injuries, improve posture, enhance metabolism, and increase flexibility in the posterior muscle group. Horse planks can also improve one’s mood by relaxing the muscles that often become stiff and tense.

How they’re done:
Form a table such that your back becomes the table top and your hands and feet are the legs of the table.
Keep your arms perpendicular to the floor with your hands directly under your shoulders and flat on the ground. Your knees should be hip-width apart.
Lift your knees off the floor. Keep your knees bent and balance only on your hands and toes. Hold for 30 seconds and gradually increase to one minute.


TRX Pikes. TRX pikes help build abdominal muscles by enhancing balance and stability. This is a great workout for building a strong core and burning excess fat from the midsection.

How they’re done:
Adjust the TRX straps to mid-calf length. Begin in a suspended plank position with your feet in the TRX loops, toes facing down and wrists directly underneath your shoulders. Your body must be in a straight line from head to toe.
Pressing down through your palms, lift your hips up towards the ceiling by drawing your legs towards your chest until it resembles an upside-down V, or as high as you can go.
Slowly lower your legs and return to the starting position. Repeat.


Dumbell Squats. Squats are functional lower body exercises which strengthen the lower body including the erector spine, hamstrings, glutes, quadriceps, and lower back muscles.

How they’re done:
Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
Position your legs using a shoulder-width medium stance with toes pointed slightly out.
Slowly lower your torso by bending the knees as you maintain a straight posture with your head up. Continue down until your thighs are parallel to the floor.
Raise your torso as you exhale by pushing the floor with the heels of your feet. Straighten your legs and return to the starting position.


Box Step-Ups. Box step-ups are compound exercises that strengthen your lower body muscles. There are several variations in step-up workouts which should be included in your lower body workouts. This exercise helps improve symmetry and balance, provides relief from lower back pain, and helps you shed excess weight.

How they’re done:
Place one foot on top of the box, making sure the entire foot is in contact with the surface.
Pull your body up through the heel of the foot that is up on the box.
Lower yourself back down to the floor with full control.
Along with a good workout regimen, it’s also important to eat food that are high in protein and healthy fats, and low in carbohydrates. One must follow a high-protein diet, which consists of 60% protein, 30% fats, and 10% carbs. The carbs should be mostly from low glycemic foods and vegetables. This type of diet helps increase lean muscle mass, which in turn drives your metabolism and helps burn excess fat. So what are you waiting for… exercise on!

                – As told to Akhila