Lost 20 kg in 8 months without going to the gym. Mother of three shares her simple home fitness routine

Nowadays, where fitness routines are often tied to expensive gym memberships and complicated diets, Instagram influencer and mother of three children, Nihira Aggarwal, is proving that weight loss can begin right at home, with determination, the right structure, and a simple set of exercises. Her journey has inspired thousands on social media after she shared her impressive transformation, losing 20 kilograms in just 8 months, through consistent home workouts and a focused lifestyle.

Weekly home workout routine

Unlike celebrity-led transformations that involve personal trainers and high-end facilities, Nihira’s approach was refreshingly accessible. Her weekly schedule combines four days of weight training, two days of cardio, and one rest day, striking the right balance between intensity and recovery. She shared a video on her Instagram handle that she work out at home and that's what helped her stay consistent.


Looking to work out at home, fret not. Nihira Aggarwal has also outlined her exact workout plan. Her fitness routine is structured around targeting different muscle groups each day.

• On Mondays, she trains her legs with exercises like squats, lunges, and hip thrusts.
• Tuesdays are dedicated to core strength, with crunches, planks, and Russian twists.
• Arm workouts follow on Wednesdays, and back and shoulder workouts take place on Thursdays.
• The remaining two days focus on High-Intensity Interval Training (HIIT) for cardio, a method proven to burn calories effectively in shorter timeframes.
• Sundays are reserved for rest and recovery, a crucial part of any sustainable fitness plan.
  

Each session runs for about 40 minutes, including warm-ups and stretches. Nihira performs 3 sets per exercise, and one of her unique habits is recording her workouts to correct posture and form, a smart strategy for those training without a coach.

Beyond exercise, Nihira’s journey has several important principles for anyone trying to lose weight at home. She advises setting realistic goals, creating a fixed workout schedule, and gradually building discipline. She also recommends using basic equipment like resistance bands or dumbbells to enhance results.

Importantly, she pairs her workouts with a clean, balanced diet, stating that the role of nutrition in overall health and weight management. Listening to her body, she makes adjustments when needed, avoiding injury and promoting long-term sustainability.

Expert opines on home work out and diet

According to Mayo Clinic, once you've started your fitness journey, it's essential to evaluate your progress after the first six weeks. This initial check-in helps you understand whether your current routine is effective or if it needs adjusting. Plus, the 2020–2025 Dietary Guidelines for Americans states the importance of combining reduced calorie intake with increased physical activity for effective weight management. For safe and steady weight loss, the guidelines typically recommend cutting 500 to 750 calories per day from your regular diet.

As you continue, reassess your performance every few months to stay on track with your goals. You might discover that you need to increase your workout duration or intensity, or you may find that your current routine is perfectly aligned with your objectives.