* Repeat the workout program below until you reach 10kg of weight loss. It’s worth noting that if you revert back to your old habits once you lose the weight, you’re likely to regain the 10kg. However, if you continue to eat healthy food and exercise, you’re more likely to keep the weight off. * Check in with your doctor prior to starting a weight loss program. Losing 10kg of weight can be dangerous if you’re already at a healthy weight. Avoid crash diets where you lose weight quickly by completely stop eating. When you lose weight through crash diets, you lose muscle mass and your metabolism may slow. * If you go forward with this program, weigh yourself on the first Monday of your workout program. * Determine how quickly you want to lose 10kg and divide 10kg by that number of weeks. For example, if you want to lose 10kg in 10 weeks, your target will be 1kg/week. * If you lose more than 0.5kg per week, you risk losing muscle mass and slowing your metabolism. * Weigh yourself on Monday during your second week. If you achieved your target weight-loss rate, repeat the same program again. If you lost less weight than you wanted, increase the amount of cardio in the second week. If you lost too much weight, decrease your cardio. Day 1 Workout Monday Stationary Bike HIIT Training 12 x 1-minute sprints Rest: 1 minute between rounds Intensity: Keep heart rate around 80% maximum* Tuesday Jogging Workout 30-minute jog at 75% of your maximal heart rate Wednesday Rest Thursday HIIT Sprint Workout 2x5x150m Sprints Rest: 1 minute between reps, 5 minutes between sets Friday Stationary Bike Aerobic Workout 30 minutes of biking at 75% maximum heart rate Resistance: Between 8-20 Saturday HIIT Jump Rope 12x 1-minute of skipping Rest: 1 minute between rounds Intensity: Keep heart rate around 80% maximum Sunday Rest *Note: To find maximum heart rate, use this formula: Maximum Heart Rate = 220-Age