Strength training (also known as resistance training) includes exercises like lifting weights, using resistance bands, or bodyweight workouts (like push-ups and lunges).

Why it helps with weight loss:

• It increases your muscle mass, which helps burn more calories even when you’re resting.
• Helps to tighten and tone your body — making fat loss more visible.
• Reduces belly fat and builds a strong core.

Best strength exercises for beginners:

• Dumbbell shoulder press
• Bodyweight squats
• Resistance band rows

Cardio exercises are any workouts that raise your heart rate and keep it up for a sustained period. It’s excellent for burning calories quickly.

Why cardio supports fat loss:

• Burns fat faster during and after the workout.
• Improves heart health, stamina, and lung capacity.
• Helps reduce stress and promotes mental clarity.

Examples of cardio workouts:

• 15 minutes on the treadmill (walking or jogging)
• 10 minutes of jump rope or skipping
• 20 minutes of cycling or spin bike

Squats are a full-body powerhouse move — not just for legs! They’re great for burning calories, toning the lower body, and improving balance.

Benefits of Squat Training:

• Targets the glutes, quads, hamstrings, and core.
• Improves flexibility and mobility in hips and knees.
• Supports your posture and daily movement (like standing, walking, lifting).

Variations to try:

• Bodyweight squats
• Goblet squats (with dumbbell or kettlebell)
• Jump squats

HIIT involves short bursts of intense exercise followed by brief periods of rest or low-intensity activity.

Fitness Tricks:

• Burns a lot of calories in a short time
• Boosts metabolism even after your workout
• Helps with fast fat loss and cardiovascular health