Health

From 72 To 58 Kg: Fitness Coach Yogya Tiwari Reveals 5 Effective Fat Loss Workouts That Transformed Her Body

News Desk6 months ago6 months ago755 mins

Weight loss journeys are often filled with challenges, discipline, and consistency. One such inspiring story is that of fitness coach Yogya Tiwari, who went from weighing 72 kg to a lean and fit 58 kg through dedication, structured workouts, and a sustainable lifestyle. In her transformation journey, she highlights not crash diets or extreme restrictions, but a balanced approach to fitness that included five highly effective fat-loss workouts.

Her story is motivating thousands across the globe, especially those who are struggling with belly fat, lifestyle-induced weight gain, and low energy levels. Yogya’s fat loss journey is proof that with the right guidance and effective workouts, anyone can transform their body and health.

The Beginning of Yogya Tiwari’s Fitness Journey

Like many, Yogya Tiwari battled weight gain due to sedentary habits and an imbalanced lifestyle. Weighing 72 kg, she faced not only physical challenges but also mental struggles, including lack of energy, low confidence, and constant fatigue. Instead of opting for shortcuts, she decided to work hard with discipline and consistency.

Her target was not just weight loss but also building strength, stamina, and endurance. Over the course of months, with structured workouts and mindful eating, she shed 14 kg and reached 58 kg while maintaining muscle tone and overall strength.

The 5 Effective Fat Loss Workouts by Yogya Tiwari

Yogya emphasizes that no single workout can magically burn fat. Instead, a combination of strength training, cardio, flexibility, and functional movements creates the perfect balance for fat loss and fitness.

1. High-Intensity Interval Training (HIIT)

HIIT involves alternating short bursts of intense activity with brief rest or lower-intensity exercise. For Yogya, this was a game-changer.

Example Routine: 40 seconds of burpees, 20 seconds rest; 40 seconds of jumping squats, 20 seconds rest; repeat for 15–20 minutes.
Benefits: Burns calories faster, boosts metabolism, improves cardiovascular health.

2. Strength Training

Many believe cardio is enough for fat loss, but Yogya stresses the importance of strength training. Building muscle helps burn fat even at rest.

Exercises Included: Deadlifts, squats, push-ups, dumbbell presses, resistance band workouts.
Benefits: Improves muscle tone, strengthens core, enhances fat-burning even post-workout.

3. Core Workouts

A strong core not only improves posture but also plays a key role in belly fat reduction. Yogya incorporated a mix of planks, Russian twists, mountain climbers, and bicycle crunches.

Time Required: 10–15 minutes daily.
Benefits: Tones abs, strengthens lower back, supports better overall performance in workouts.

4. Functional Training

Functional workouts simulate real-life movements and improve strength, balance, and flexibility.

Exercises Included: Kettlebell swings, medicine ball slams, box jumps, battle ropes.
Benefits: Burns calories, improves agility, prevents injuries.

5. Yoga and Mobility Workouts

Recovery and flexibility are as important as fat-burning exercises. Yogya balanced her intense routines with yoga and stretching.

Asanas Practiced: Surya Namaskar, Bhujangasana, Naukasana, and deep stretching.
Benefits: Reduces stress, improves flexibility, boosts fat loss indirectly by regulating hormones.

Yogya Tiwari’s Weekly Workout Schedule

Day	Workout Focus	Duration	Example Exercises
Monday	HIIT + Core	30–40 mins	Burpees, mountain climbers, planks
Tuesday	Strength Training	45 mins	Squats, deadlifts, dumbbell press
Wednesday	Functional Training	30 mins	Kettlebell swings, box jumps
Thursday	Yoga & Mobility	30 mins	Surya Namaskar, stretching
Friday	HIIT + Strength Mix	40 mins	Push-ups, battle ropes, squats
Saturday	Active Recovery	20–30 mins	Light walk, meditation, stretching
Sunday	Rest	—	Complete body rest

This combination ensured calorie burning, muscle strengthening, flexibility, and proper recovery.

Nutrition and Lifestyle Changes That Supported Her Transformation

While workouts were the foundation, Yogya Tiwari also focused on nutrition and lifestyle. She believes fat loss is 70% diet and 30% workout.

Key Nutrition Rules Followed:

Started her mornings with warm water and lemon.
Avoided processed foods and sugary drinks.
Prioritized high-protein meals (eggs, chicken, lentils, paneer, Greek yogurt).
Included fiber-rich foods like oats, vegetables, and fruits.
Focused on hydration – drinking at least 3 liters of water daily.
Practiced portion control instead of strict dieting.

Comparing Yogya Tiwari’s Before vs. After Lifestyle

Aspect	Before Transformation	After Transformation
Weight	72 kg	58 kg
Energy Levels	Low, frequent fatigue	High stamina, energetic
Diet	Processed food, irregular meals	Balanced nutrition, high protein
Fitness Routine	Occasional workouts	Structured 5-day workout plan
Confidence	Low	High, inspiring others

Key Lessons from Yogya Tiwari’s Fat Loss Journey

Consistency is the key – Quick results don’t last; regular efforts do.
Strength training is essential – It not only burns fat but also builds long-term strength.
Balance workouts with recovery – Yoga and mobility training prevent injuries.
Diet is non-negotiable – Exercise without clean eating gives limited results.
Focus on holistic health – Physical, mental, and emotional health all contribute to fat loss.

How You Can Apply Yogya Tiwari’s Method

Start with short HIIT sessions if you are a beginner.
Gradually add strength training 2–3 times a week.
Dedicate at least 10 minutes daily to core workouts.
Replace packaged foods with home-cooked meals.
Stay consistent for at least 12 weeks before expecting visible results.

Conclusion

The transformation journey of Yogya Tiwari from 72 kg to 58 kg is an inspiring reminder that fat loss is possible without extreme diets or shortcuts. Her reliance on 5 effective fat loss workouts—HIIT, strength training, core workouts, functional training, and yoga—along with mindful nutrition and lifestyle changes, helped her achieve sustainable results.

Her journey shows that with patience, discipline, and the right guidance, anyone can overcome struggles with weight and lead a fitter, more confident life.

Disclaimer: This article is for informational purposes only and does not substitute professional medical or fitness advice. Always consult a certified trainer or healthcare professional before starting a new workout or diet plan, especially if you have health conditions.