Transform
Effective Weight Loss Solutions for You
01.
Cardio Interval Training
Cardio intervals are one of the most effective ways to burn calories and boost metabolism. This workout alternates high-intensity and low-intensity periods, allowing the body to rapidly expend energy and stimulate fat burning.
Sample Workout:Warm-up (light jogging or walking) — 5 minutes
Fast running or jump rope — 1 minute
Slow jogging or walking — 2 minutes
Repeat high-intensity and recovery intervals 5–8 times
Cool down — 5 minutes
Recommendations: Perform this workout 2–3 times per week. It’s suitable for all fitness levels, as each person can adjust the intensity to their preference.
50$ / hour
02.
Full-Body Strength Training
Strength exercises not only build muscle but also speed up metabolism, as muscle tissue consumes more energy than fat tissue. A full-body workout focusing on major muscle groups is ideal for those looking to lose weight and tone up.
Sample Workout:Squats with dumbbells — 3 sets of 15 reps
Lunges with dumbbells — 3 sets of 12 reps on each leg
Dumbbell chest press — 3 sets of 12 reps
Dumbbell deadlift — 3 sets of 12 reps
Plank — 3 sets of 30–45 seconds
Recommendations: Do this workout 2–3 times a week to stimulate muscle growth and burn calories.
46$ / hour
03.
Tabata Workout
Tabata is a high-intensity interval training (HIIT) workout where exercises are performed for 20 seconds at maximum intensity, followed by 10 seconds of rest. These short, intense sessions are perfect for fat burning and endurance improvement.
Sample Workout:Jumping jacks — 20 seconds work / 10 seconds rest (4 rounds)
Burpees — 20 seconds work / 10 seconds rest (4 rounds)
Kettlebell or dumbbell swings — 20 seconds work / 10 seconds rest (4 rounds)
Mountain climbers — 20 seconds work / 10 seconds rest (4 rounds)
Recommendations: Perform this workout twice a week to boost endurance and quickly burn calories.
36$ / hour
04.
Core and Balance Training
Core workouts focus on strengthening the abdominal, back, and side muscles, improving posture and overall stability. Incorporating core exercises into your routine promotes a faster metabolism and increases strength.
Sample Workout:Bicycle crunches — 3 sets of 20 reps
Hanging leg raises — 3 sets of 15 reps
Plank with shoulder taps — 3 sets of 20 taps
Russian twists with a medicine ball or dumbbell — 3 sets of 15 reps per side
Superman — 3 sets of 15 reps
Recommendations: Perform this workout 2–3 times per week to strengthen your core and improve balance.
60$ / hour
