Losing 5 kg in one week sounds ambitious — even a little extreme. But with the right workout plan, dedication, and smart eating, it can be done. This isn’t just about sweating it out for hours; it’s about combining smart movement with clean nutrition, staying consistent, and listening to your body.
Let’s dive into an intensive yet manageable weekly workout plan designed to help you shed those extra kilos, boost your metabolism, and feel amazing in your own skin.
Before we begin, let’s be honest.
Health experts generally recommend losing 0.5 to 1 kg per week as a safe target. However, rapid weight loss is possible when it includes a combination of:
But remember: This plan is short-term and designed for special occasions or jump-starting your weight loss journey — not a long-term solution.
This plan requires twice-a-day workouts (morning and evening), a strict diet, and hydration discipline.
Morning: 30-Min HIIT Session
Evening: Full Body Strength (Bodyweight)
Pro Tip: Keep your rest between sets minimal — 15–30 seconds.
Morning: Fasted Jog or Brisk Walk (45 minutes)
Doing cardio in a fasted state helps mobilize stored fat for energy.
Evening: Core & Abs Circuit
Morning: Tabata (20:10 Intervals x 8 Rounds Each Move)
Evening: Resistance Bands Workout
Morning: Light Yoga Flow (20–30 min)
Focus on flexibility, breath, and muscle recovery.
Evening: Walk 5,000 Steps
Gentle, non-impact movement to keep metabolism steady.
Pro Tip: Hydrate with lemon water and add a pinch of pink salt to replenish electrolytes.
Morning: Upper Body Strength (Dumbbells or Bodyweight)
Evening: Core Burnout
Morning: 45-Min Zumba or Dance Session
Fun, full-body cardio that torches calories without feeling like a chore.
Evening: Lower Body Resistance
Morning: Walk or Cycle (60 minutes at steady pace)
Fat-burning, low-impact session to wrap up the week.
Evening: Guided Meditation + Deep Stretching (20 min)
Reduces cortisol and supports better weight regulation.
No workout plan works without clean eating.
Day | Weight Loss Type | Activity Focus |
1-2 | Water weight | HIIT & Sweating |
3-4 | Glycogen & fat loss | Strength & Intervals |
5-6 | Accelerated fat burning | Zumba & Resistance |
7 | Light detox + de-stress | Walking & Meditation |
Your weight will drop fast in the beginning mostly due to water, but you’ll notice inches lost too.
Yes. This workout plan uses bodyweight, resistance bands, or household items. You don’t need a gym — just dedication.
It depends. If you go back to old habits, yes. But if you use this as a starting point and continue a moderate workout plan, you’ll maintain and keep improving.
Yes, but listen to your body. Reduce rounds or reps if needed and focus more on form than speed.
Combine them into one longer session, or focus more on HIIT workouts that give better returns in less time.
Losing 5 kg in one week takes more than a killer workout plan — it takes mindset, discipline, and consistency. But this plan is your blueprint. You’ll feel lighter, leaner, and more energized.
It’s not about being perfect — it’s about showing up every day.
You don’t need to do everything. You just need to do something every day that gets you closer to your goal.