Want to lose weight before 2026 ends? Fitness coach shares a simple 5-day workout plan

Want to lose weight before 2026 ends? Fitness coach shares a simple 5-day workout plan combining strength training, HIIT and low-impact exercises for fat loss.

Want to lose weight in 2026 but don’t know where to start? Certified nutrition and lifestyle coach Karishma Yadav shared a simple five-day workout schedule combining strength training, HIIT, core exercises and low-impact cardio to make exercise more structured and sustainable. She recommends a mix of strength and cardio-based workouts across the week, targeting different muscle groups while keeping fat-burning exercises in the routine.

Day 1: Full-body strength

Start the week with a full-body strength workout that works the upper and lower body.

• Squat to shoulder press – 3 × 15
• Dumbbell deadlift + row – 3 × 12
• Reverse lunge + bicep curl – 3 × 12 each leg
• Dumbbell chest press on the floor – 3 × 15
• Triceps kickbacks – 3 × 15
• Plank hold – 3 × 30–45 seconds

Day 2: Lower body

The second day focuses on the glutes, thighs and legs.

• Goblet squats – 3 × 15
• Romanian deadlifts – 3 × 12
• Step-back lunges – 3 × 12 each leg
• Dumbbell glute bridges – 3 × 15
• Calf raises – 3 × 20
• Wall sit – 3 × 40 seconds

Day 3: Upper body

Target the arms, shoulders, chest and back with this upper-body routine.

• Shoulder press – 3 × 15
• Lateral raises – 3 × 12
• Dumbbell rows – 3 × 12
• Dumbbell chest fly on the floor – 3 × 12
• Bicep curls – 3 × 15
• Triceps kickbacks – 3 × 15

Day 4: HIIT + core

The fourth day combines high-intensity movements with core exercises. Perform each exercise for 40 seconds, followed by 20 seconds of rest, and complete 3–4 rounds.

• Jump squats
• Dumbbell thrusters (squat + press)
• Mountain climbers
• Jumping lunges or step-back lunges
• Dumbbell sit-ups
• Russian twists with a dumbbell

Day 5: Low-impact fat-burning workout

End the week with a lower-impact workout. Perform each exercise for 40 seconds, rest for 20 seconds, and repeat for 3 rounds.

• Step-touch side to side
• Standing knee lifts
• Bodyweight squats
• Standing punches
• Side leg raises
• Marching in place

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

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