How Can I Lose 5 Kg of Weight Under One Week with This Workout Plan?

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.

Is It Safe to Lose 5 Kg in a Week?

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:

Water weight loss
Fat burning
Muscle glycogen depletion
Clean eating

But remember: This plan is short-term and designed for special occasions or jump-starting your weight loss journey — not a long-term solution.

Goals of This Workout Plan

Burn more calories than you consume
Reduce water retention and bloating
Increase metabolism
Build lean muscle mass
Create healthy habits for future results

Key Principles Behind This Workout Plan

HIIT over long cardio: Short bursts of high-intensity workouts burn fat faster.
Strength training for metabolism: Muscles burn more calories even at rest.
Core engagement and compound movements: Involve more muscles and burn more fat.
Active recovery: Rest days include walking, stretching, or yoga, not couch-surfing.

7-Day Workout Plan to Lose 5 Kg

This plan requires twice-a-day workouts (morning and evening), a strict diet, and hydration discipline.

Day 1: HIIT + Strength Training

Morning: 30-Min HIIT Session

Jumping Jacks – 1 min
Mountain Climbers – 1 min
High Knees – 1 min
Burpees – 1 min
Rest – 30 sec
(Repeat 4 rounds)

Evening: Full Body Strength (Bodyweight)

Push-ups – 3 sets of 15
Squats – 3 sets of 20
Lunges – 3 sets each leg
Plank – 1 min hold
Glute Bridges – 3 sets of 15

Pro Tip: Keep your rest between sets minimal — 15–30 seconds.

Day 2: Cardio Blast + Abs Workout

Morning: Fasted Jog or Brisk Walk (45 minutes)
Doing cardio in a fasted state helps mobilize stored fat for energy.

Evening: Core & Abs Circuit

Bicycle Crunches – 20 reps
Leg Raises – 15 reps
Plank with Shoulder Tap – 1 min
Russian Twists – 30 reps
(Repeat 3 rounds)

Day 3: Tabata + Resistance Training

Morning: Tabata (20:10 Intervals x 8 Rounds Each Move)

Jump Squats
Skaters
Jumping Lunges
Plank Jacks

Evening: Resistance Bands Workout

Banded Deadlifts – 3 sets
Banded Rows – 3 sets
Banded Chest Press – 3 sets
Side Steps with Band – 3 sets

Day 4: Active Recovery + Yoga

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.

Day 5: Strength Supersets + Core Burnout

Morning: Upper Body Strength (Dumbbells or Bodyweight)

Superset 1: Push-ups + Dumbbell Rows
Superset 2: Shoulder Press + Triceps Dips
Superset 3: Bicep Curls + Front Raises

Evening: Core Burnout

Flutter Kicks – 30 sec
V-Sits – 15 reps
Plank Hold – 2 mins
Heel Taps – 30 reps

Day 6: Zumba or Dance Workout + Resistance

Morning: 45-Min Zumba or Dance Session
Fun, full-body cardio that torches calories without feeling like a chore.

Evening: Lower Body Resistance

Bulgarian Split Squats – 3 sets
Deadlifts – 3 sets
Calf Raises – 3 sets
Sumo Squats – 3 sets

Day 7: Long Cardio + Meditation

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.

Diet to Support Your Workout Plan

No workout plan works without clean eating.

Eat More Of:

Lean proteins (chicken, tofu, fish, egg whites)
Veggies (green leafy, cruciferous)
Complex carbs (quinoa, oats, sweet potato)
Good fats (avocado, nuts, olive oil)
Hydration (3–4 litres/day)

Avoid:

Sugar, soda, packaged juice
Refined carbs (white bread, maida)
Fried, processed, or salty foods
Alcohol or binge eating

How You Might Lose 5 KG in a Week

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.

Bonus Tips to Boost Your Results

Track Your Meals & Workouts: Use apps like MyFitnessPal or Fitbit.
Sleep Well (7-8 hrs): Lack of sleep messes with fat-burning hormones.
Apple Cider Vinegar (1 tsp before meals): Helps manage hunger.
Lemon Water First Thing in the Morning: Detoxifies and alkalizes.
Green Tea or Black Coffee (no sugar): Boosts metabolism.

Frequently Asked Questions (FAQs)

1. Is it possible to lose 5 kg without gym equipment?

Yes. This workout plan uses bodyweight, resistance bands, or household items. You don’t need a gym — just dedication.

2. Will the weight come back after one week?

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.

3. Can beginners follow this workout plan?

Yes, but listen to your body. Reduce rounds or reps if needed and focus more on form than speed.

4. What if I don’t have time for two workouts a day?

Combine them into one longer session, or focus more on HIIT workouts that give better returns in less time.

Final Words: It’s a Mind-Body Commitment

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.