I Tried This Workout During My 25-Pound Weight Loss Journey
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 threadmill 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.
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
Burn Calories
This was my cardio section. Naming it "Burn Calories" reminded me why I was pushing through the harder exercises.
Jumping Jacks — 4 × 60
Jump Rope — 3 × 1 minute
Squats — 3 × 30
Burpees — 3 × 10
Butt & Legs
I finished my workout by focusing on my lower body.
Squats — 2 × 30
Glute Kickbacks — 2 × 60
Glute Bridges — 2 × 1 minute
Although the workout took around three hours each evening, it helped me build discipline and create a routine that I could follow consistently. I followed this routine every single day for three months without missing a workout. Looking back, I don't think there was anything magical about the exercises themselves. The biggest reason I lost over 20 pounds was that I stayed consistent with my eating habits and kept moving every day. Those small actions, repeated over time, made the biggest difference.
How Many Calories Did I Burn?
Stats
Height: 5'3" (160 cm)
Workout: 90 minutes walking + about 90 minutes of bodyweight exercises (roughly 3 hours including breaks)
People often ask how many calories I burned during these workouts. While the exact number depends on your body weight, workout intensity, and walking speed, I estimate that I burned between 730 and 1,050 calories each evening.
Here's a rough breakdown of my workout:
90 minutes of treadmill walking: approximately 380–500 calories
Bodyweight workout (jump rope, jumping jacks, burpees, squats, planks, sit-ups, glute exercises):approximately 350–550 calories
That brought my estimated total to around 730–1,050 calories per workout session.
However, it's important to remember that these are only estimates. Fitness trackers and calorie calculators can vary, and the actual number depends on factors such as your weight, age, sex, fitness level, and how intensely you exercise.
Although burning hundreds of calories through exercise certainly helped, I don't believe it was the biggest reason I lost weight. The most important factors were staying in a calorie deficit through portion control, calorie counting, and intermittent fasting. Exercise simply helped increase that calorie deficit while improving my overall fitness and endurance.
If I could give one piece of advice, it would be this: don't rely on exercise alone for weight loss. It's much easier to avoid eating an extra 500 calories than it is to burn 500 calories through exercise. Combining healthy eating with regular physical activity is what gave me the best results.
Final Thoughts
Looking back, I don't think there was a 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, sticking to my calorie goals, and exercising regularly. Those small decisions added up over time.
Would I recommend exercising for three hours every evening? Probably not. If I were starting my weight-loss journey today, I would choose a more time-efficient routine that better fits my lifestyle. Most people can achieve excellent results with shorter workouts when they're combined with a healthy diet and a sustainable calorie deficit.
As of today, I'm restarting my weight-loss journey, but my approach is much simpler. Instead of spending hours exercising, I'm focusing on the 10,000-step challenge. I don't reach 10,000 steps every single day, but I aim to complete it at least three times a week. It's a routine that's easier to fit into my schedule and one that I believe I can maintain over the long term.
Even though my previous routine wasn't the most efficient, I don't regret it. It taught me discipline, built my confidence, and proved that I was capable of reaching 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 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 you can maintain, and stay consistent. Progress may feel slow at times, but those small, daily efforts can lead to life-changing results.
Curious if working out alone is enough to lose weight? I answer that question in my article, I Tried the LE SSERAFIM Workout for a Month.
