I Tried This Workout During My 25-Pound Weight Loss Journey

I may earn a small commission from affiliate links at no extra cost to you. I only recommend products I genuinely use, love, and trust in my own routine. Please read our Disclosure.

The Workout That Helped Me Lose 20+ Pounds in 3 months

About two years ago, I lost approximately 20 pounds (9 kg) by combining 18:6 intermittent fasting, calorie counting, and about three hours of exercise every evening. It certainly wasn't the fastest approach, but it worked for me. Over time, I developed healthier habits and successfully reached my goal.

I started at 58 kg (127.6 lbs) and eventually reached 47 kg (103.4 lbs).

Some people told me I could have achieved similar results in much less time if I had focused on running instead. They argued that running burns a lot of calories in a shorter period, allowing me to spend less time exercising and more time doing other things.

They may have been right, but I simply don't enjoy running. I preferred walking because it was easier on my joints, less intimidating, and something I could stick with consistently. Looking back, I believe consistency mattered much more than choosing the "perfect" workout. The best exercise is the one you can continue doing long term.

My results came from a combination of portion control, calorie counting, intermittent fasting, and regular exercise. Together, these habits created a calorie deficit that allowed me to lose weight over time.

First, I began my night workout with walking. I walked on the treadmill for an hour and half. Then, after taking a 30 minutes break and drinking at least 1.5 litre of water, I continue onto my workout routine.

One piece of equipment I'd recommend is a walking pad. Since it doesn't take up much space, you can use it while working, watching TV, or even reading. It's an easy way to burn extra calories and increase your daily activity without having to dedicate extra time to a traditional workout.

To stay motivated, I divided my workout into different sections and gave each one a name.

Lose Belly Fat

I called this section "Lose Belly Fat" because it reminded me of the goal I was working toward every time I exercised.

• Front Plank — 3 × 1 minute

• Side Plank (each side) — 30 seconds

• Sit-ups — 3 × 30

Although I now know that you can't spot-reduce belly fat through specific exercises, these core workouts helped strengthen my abdominal muscles and kept me motivated throughout my weight-loss journey.

Burn Calories

This was my cardio-focused section. Calling it "Burn Calories" reminded me to keep pushing, even when the workout became difficult.

• Jumping Jacks — 4 × 60

• Jump Rope — 3 × 1 minute

• Squats — 3 × 30

• Burpees — 3 × 10

These exercises elevated my heart rate, improved my endurance, and helped increase the number of calories I burned each day.

Butt & Legs

I finished every workout by focusing on my lower body.

• Squats — 2 × 30

• Glute Kickbacks — 2 × 60

• Glute Bridges — 2 × 1 minute

Working my legs and glutes helped build strength and added variety to my routine so I wasn't doing the same movements for three hours straight.

Although my workout lasted around three hours each evening, it wasn't the exercises alone that helped me lose weight. The routine taught me discipline and gave me a consistent habit that I followed every single day for three months without missing a workout.

Looking back, I don't believe there was anything magical about the exercises themselves. The biggest reason I lost more than 20 pounds was that I stayed consistent with my calorie deficit, kept moving every day, and repeated those healthy habits over time.

How Many Calories Did I Burn?

My Stats

• Height: 5'3" (160 cm)

• Workout: Approximately 90 minutes of treadmill walking plus about 90 minutes of bodyweight exercises (roughly three hours including breaks)

One of the questions I receive most often is how many calories I burned during these workouts.

While the exact number varies based on body weight, age, sex, fitness level, and workout intensity, I estimate that I burned approximately 730–1,050 calories during each workout session.

Here's my estimated breakdown:

• 90 minutes of treadmill walking: approximately 380–500 calories

• 90 minutes of bodyweight exercises (jump rope, jumping jacks, burpees, squats, planks, sit-ups, and glute exercises): approximately 350–550 calories

That brings the estimated total to around 730–1,050 calories per workout.

Keep in mind that these are only estimates. Fitness trackers and online calorie calculators often produce different results, so your actual calorie burn may be higher or lower depending on your individual circumstances.

Even though burning hundreds of calories through exercise certainly helped, I don't believe it was the main reason I lost weight. The biggest factor was maintaining a calorie deficit through portion control, calorie counting, and intermittent fasting. Exercise simply increased that deficit while improving my cardiovascular fitness, endurance, and overall health.

One lesson I learned is this: it's usually easier to avoid eating an extra 500 calories than it is to burn 500 calories through exercise. Combining healthy eating with regular physical activity produced far better results than relying on exercise alone.

Final Thoughts

Looking back, I don't think there was one secret workout that helped me lose weight. The biggest lesson I learned was that consistency beats perfection.

I wasn't perfect every day, but I kept showing up. I tracked my calories, stayed in a calorie deficit, exercised consistently, and trusted the process. Those small daily habits eventually led to big results.

Would I recommend exercising for three hours every evening? Probably not.

If I were starting my weight-loss journey today, I would choose a much shorter, more sustainable workout routine that better fits my lifestyle. Most people can achieve excellent results with shorter workouts when they're paired with balanced nutrition and a consistent calorie deficit.

Today, I'm beginning another weight-loss journey, but my approach is much simpler. Instead of spending hours exercising every day, I'm focusing on reaching 10,000 steps. I don't always hit that goal, but I aim to complete it at least three days each week. It's a routine that fits my schedule and one I believe I can maintain long-term.

Although my previous workout routine wasn't the most efficient, I don't regret it. It taught me discipline, strengthened my confidence, and proved that I was capable of accomplishing a goal that once felt impossible.

Losing more than 20 pounds wasn't the result of one workout or one diet. It was the result of making healthier choices every single day.

If you're beginning your own weight-loss journey, remember that you don't have to copy someone else's routine exactly. Find an exercise you genuinely enjoy, eat in a way that's sustainable, and stay consistent. Progress may seem slow at first, but those small daily efforts can eventually lead to life-changing results.

Curious whether exercise alone is enough to lose weight? Read my blog post, "I Tried the LE SSERAFIM Workout for a Month," where I share what happened when I relied primarily on workouts for weight loss.