Effective Workout Routines and Plans for Weight Loss: Your Journey from 100Kg to 75Kg

A person jogging outdoors during a cardio workout routine.


Embarking on a weight loss journey can be both challenging and rewarding. If you currently weigh 100 kilograms and aspire to achieve a healthier weight of 75 kilograms, adopting a well-structured workout routine is crucial. In this article, we will guide you through effective workout plans designed to support your weight loss goals. Remember, consistency, dedication, and a positive mindset are key to your success.

Wicoser – Cardio Exercises
  1. Start with Cardiovascular Exercises: Cardio exercises are essential for burning calories and increasing your overall fitness level. Begin your workout routine with low-impact activities like brisk walking, cycling, swimming, or using the elliptical machine. Aim for at least 30 minutes of cardio workouts, gradually increasing the intensity and duration over time.
  2. Incorporate Strength Training: Strength training is crucial for building lean muscle mass and boosting your metabolism. Include exercises like squats, lunges, push-ups, dumbbell rows, and chest presses in your routine. Perform three sets of 10-15 repetitions for each exercise, gradually increasing the weights as you progress.
  3. High-Intensity Interval Training (HIIT): HIIT workouts are highly effective for burning fat and improving cardiovascular fitness. Incorporate short bursts of intense exercise, followed by brief recovery periods. For example, alternate between 30 seconds of all-out sprints and 60 seconds of jogging or walking. Repeat this cycle for 15-20 minutes.
  4. Active Rest Days: Give your body time to recover and avoid burnout by incorporating active rest days into your routine. Engage in activities like yoga, Pilates, or light stretching to improve flexibility, reduce muscle soreness, and promote relaxation.
  5. Increase Physical Activity: In addition to structured workouts, increase your overall physical activity throughout the day. Take the stairs instead of the elevator, walk or cycle instead of driving short distances, and engage in activities that keep you moving and burning calories.
  6. Stay Hydrated and Maintain a Balanced Diet: Remember that exercise alone is not sufficient for weight loss. Maintain a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Drink plenty of water to stay hydrated and support your body’s natural processes.
  7. Monitor Progress and Stay Motivated: Track your progress by maintaining a workout journal or using fitness apps to record your workouts, measurements, and weight. Celebrate small milestones and stay motivated by rewarding yourself with non-food-related treats.


Embarking on a weight loss journey requires commitment and determination. By following a well-structured workout routine that combines cardiovascular exercises, strength training, HIIT workouts, and increased physical activity, you can effectively shed excess weight and achieve your goal of reaching 75 kilograms. Remember to consult with a healthcare professional before starting any new exercise program, especially if you have any underlying health conditions. Stay consistent, stay positive, and embrace the transformative power of regular exercise on your path to wellness.