How to Lose 5–10 kg: A Comprehensive 5-Month Training and Nutrition Plan for Lasting Results

In six months, you will become leaner, stronger, and more resilient.

Table of Contents

1. Benefits of the Program
2. Who This Weight Loss Training Program Is For
3. Program Components
4. What You’ll Need to Complete the Program
5. How to Train to Lose 5–10 kg
6. Month 1: What to Do
7. Month 2: What to Do
8. Month 3: What to Do
9. Month 4: What to Do
10. Month 5: What to Do
11. Nutrition Guidelines for Losing 5–10 kg

Benefits of the Program

This 5-month program combines effective workouts with a calorie-deficit diet that avoids extreme restrictions. You won’t experience constant hunger or exhaustion. Instead, the program minimizes discomfort, allowing you to adapt to a healthier lifestyle effortlessly and maintain your progress for months and years to come.

Health experts from the UK and the US recommend gradual weight loss of about 1 to 2 pounds (0.5–1 kg) per week. Our approach aligns with these guidelines to ensure safe fat loss and long-term weight maintenance.

We advise against stopping your workouts after reaching your target weight. You can gradually increase your calorie intake while continuing to eat healthily and exercise regularly. This strategy will help you keep your new physique.

Who This Weight Loss Training Program Is For

1. Individuals without joint, spine, heart, or vascular issues.
2. Those with mild excess weight—meaning your Body Mass Index (BMI) is within the normal range, but you want to lose a few kilograms for a better appearance.

Calculate your BMI using the formula: weight (kg) / height² (m²). Then compare your result with the following categories:

BMI	Category
40	Obesity Class III

You can also use our BMI calculator for convenience.

Program Components

There are many ways to burn fat, but we recommend a mixed workout routine including:

1. Jogging or brisk walking. A recent meta-analysis of 109 studies showed that 150 minutes of aerobic exercise weekly can lead to an average weight loss of 6 pounds (2.7 kg), while 300 minutes can result in about 9 pounds (4 kg) lost, even without dietary changes.
2. Bodyweight strength training to preserve muscle mass during fat loss and improve body tone. This also boosts testosterone levels, which is linked to lower fat percentage and increased muscle mass, especially in men.
3. High-Intensity Interval Training (HIIT) — short circuit workouts with timed intervals of bodyweight exercises. Once your body adapts and weight loss plateaus, HIIT can jumpstart progress and serve as a time-efficient alternative on busy days.

What You’ll Need to Complete the Program

If you join a gym, all you need is comfortable workout clothing. For home workouts, consider acquiring:

1. Resistance bands with varying tension levels to gradually increase muscle load.
2. Suspension straps or gymnastic rings, recommended from the second month onward. If unavailable, you can skip related exercises or use outdoor pull-up bars.
3. A pull-up bar, essential by the fourth month. Alternatively, use outdoor bars or omit certain exercises.
4. Dumbbells, optional but useful for intensifying workouts.
5. A jump rope, introduced in the fourth month for interval training sessions.

How to Train to Lose 5–10 kg

Work out four days a week, with active walking on Wednesdays and 30 to 90 minutes of walking on weekends.

Day	Month 1	Month 2	Month 3	Month 4	Month 5
Monday	Jogging or cardio	Jogging or cardio	Jogging or cardio	Jogging or cardio	Jogging or cardio
Tuesday	Strength training	Strength training	Strength training	Strength + HIIT	Strength + HIIT
Wednesday	Active rest	Active rest	Active rest	Active rest	Active rest
Thursday	Jogging or cardio	Jogging or cardio	Jogging or cardio	Jogging or cardio	Jogging or cardio
Friday	Strength training	Strength training	Strength training	Strength + HIIT	Strength + HIIT
Saturday-Sunday	30 minutes walking	60 minutes walking	90 minutes walking	90 minutes walking	90 minutes walking

Month 1: What to Do

Alternating Jogging and Walking

Beginners often quit jogging because they start too fast, leading to rapid heartbeat, heavy breathing, and joint pain. Avoid this mistake by alternating jogging with walking using this schedule:

• Week 1: Jog 3 minutes, walk 2 minutes, repeat 6 times (30 minutes total).
• Week 2: Jog 4 minutes, walk 2 minutes, repeat 5 times (30 minutes total).
• Week 3: Jog 5 minutes, walk 2 minutes, repeat 4–5 times (28–35 minutes).
• Week 4: Jog 5 minutes, walk 1 minute, repeat 5 times (30 minutes).

Maintain a conversational pace—able to speak comfortably during jogging. If you struggle to say more than a few words, slow down. Breathe through your nose rather than your mouth to gauge intensity.

If jogging is not an option due to knee issues or past trauma, choose other cardio like cycling, elliptical, rowing, swimming, group fitness classes, or brisk walking. Aim for two cardio sessions weekly, minimum 30 minutes each.

Strength Training

Train twice a week alternating between two routines.

Workout 1:

1. Crunches – 3 sets of 15 reps.
2. Arm and leg lifts – 3 sets of 12 reps.
3. Knee push-ups – 3 sets of 10 reps.
4. Squats – 3 sets of 15 reps.
5. Glute bridges – 3 sets of 20 reps.
6. Resistance band rows (standing bent-over) – 3 sets of 10 reps.

Workout 2:

1. Plank – 3 sets of 30 seconds.
2. Superman exercise – 3 sets of 10 reps.
3. Chair dips – 3 sets of 10–15 reps.
4. Stationary lunges – 3 sets of 10 reps per leg.
5. Step-ups – 3 sets of 10 reps per leg.
6. Romanian deadlifts with resistance band – 3 sets of 10 reps.

Month 2: What to Do

Continuous Jogging

Run continuously for 30 minutes at a conversational pace without walking breaks. Increase your running time by 5 minutes each week, up to 45 minutes.

Listen to your body—if you feel excessive fatigue or joint pain, reduce duration and gradually build back up.

If you prefer other cardio, similarly increase session duration to 45 minutes.

Strength Training

Continue two alternating workouts, progressing to more challenging exercises after four weeks.

Workout 1:

1. Dead bug – 3 sets of 12 reps.
2. Boat pose with hands near shoulders – 3 sets of 30 seconds.
3. Seated resistance band rows – 3 sets of 12–15 reps.
4. Incline push-ups – 3 sets of 12–15 reps.
5. Weighted squats – 3 sets of 20 reps.
6. Single-leg glute bridges – 3 sets of 12–15 reps per leg.

Workout 2:

1. Leg raises lying on back – 3 sets of 10 reps.
2. Inverted rows on low bar or suspension straps – 3 sets of 8–10 reps.
3. Triceps dips with legs extended – 3 sets of 10–12 reps.
4. Lateral and crossover lunges – 3 sets of 10–12 reps per leg.
5. Leg lifts lying on stomach – 3 sets of 10–15 reps.
6. Single-leg Romanian deadlifts – 3 sets of 10 reps per leg.

Gradually increase intensity by adding sets or resistance when exercises feel too easy.

Month 3: What to Do

Jogging

Maintain 45 minutes of jogging or other cardio at a comfortable pace. Optionally, add weekend runs replacing walks.

Strength Training

Workout 1:

1. Arm and leg raises – 3 sets of 15–20 reps.
2. Superman – 3 sets of 15 reps.
3. Inverted rows on low bar or straps – 3 sets of 12–15 reps.
4. Standard push-ups – 3 sets to failure.
5. Bulgarian split squats – 3 sets of 10–12 reps per leg.
6. Single-leg glute bridges – 3 sets of 20 reps per leg.

Workout 2:

1. Bicycle crunches – 20 reps.
2. Boat pose with hands forward – 3 sets of 30 seconds.
3. Seated resistance band rows – 3 sets of 20 reps.
4. Triceps dips with legs extended – 3 sets of 20 reps.
5. Wall sit – 3 sets of 60 seconds.
6. Step-ups with lunges – 3 sets of 10 reps per leg.

Continue focusing on form, gradually increasing reps and resistance.

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