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Here’s a 20-minute full-body workout that’s great for beginners and can be done at home with no equipment. It combines strength, cardio, and HIIT to help with fat burning and weight loss. Workout Structure • Warm-up (3 min) • Main Workout (14 min - Full Body + HIIT) • Cool Down & Stretch (3 min) 1. Warm-up (3 Minutes) Do each move for 30 seconds: • Arm Circles + Shoulder Rolls • March in Place or Light Jog • Bodyweight Squats • High Knees (Low Impact: Marching) • Torso Twists • Side Lunges 2. Full Body & HIIT Workout (14 Minutes) Perform 40 sec work / 20 sec rest for each exercise. Complete 2 rounds. 1. Squats – Engage core, keep chest up 2. Push-ups (Knee or Full) – Strengthens chest & arms 3. Jumping Jacks (Low impact: Step jacks) – Gets heart rate up 4. Lunges (Alternating Legs) – Works legs and glutes 5. Plank Shoulder Taps – Core stability 6. Burpees (Modified: Step Back Burpees) – Full-body cardio 7. Glute Bridges – Tones glutes and hamstrings Repeat for a second round! 3. Cool Down & Stretch (3 Minutes) • Standing Forward Fold – Stretches hamstrings & lower back • Quad Stretch (Each Leg) • Chest Opener Stretch • Seated Hamstring Stretch • Child’s Pose – Relaxes muscles Tips for Fat Loss & Weight Loss • Stay consistent with workouts (3-5x per week) • Pair it with a healthy diet for best results • Stay hydrated and get enough sleep • Modify exercises if needed to avoid injury Would you like a follow-along video recommendation for this workout?

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#weightloss || #diabetes || #hypertension || #bloodsugar || #tamil || #india || #dr || #உடல்நலம் #எடைஇழப்பு #udaledaikuraiya In this video dr karthikeyan gives secret weight loss tips to reduce blood sugar, diabetes, high bp and hypertension. Various calorie value foods and the input calories versus the output calories in the form of day-to-day activities, baseline work and exercises is explained clearly int his video with the help of excel sheet and white board by doctor Karthikeyan. CALORIE CHART IN TAMIL - CLICK THE LINK BELOW கலோரி சார்ட் - கீழே உள்ள லிங்க் கிளிக் செய்யவும் ⬇⬇⬇⬇⬇⬇ https://docs.google.com/spreadsheets/... Ideal Weight Calculator: https://www.omnicalculator.com/health/ideal-weight Simple Calorie Calculator: https://www.omnicalculator.com/health/simple-calorie-intake TimeStamp/Summary: 00:00 Intro-முன்னுரை 00:11 Height & Weight explanation 01:09 Calorie Balance Sheet 03:49 Your target Weight & Calorie needs 05:41 Calorie Calculation 08:54 Diet formula to reduce calorie 09:59 walking & amount of calorie loss 16:58 Ending While the four formulas listed below give you only one number that you should be aiming for, BMI gives you a certain weight range you should be in. For men, the ideal weight calculator uses the following equations: Robinson formula: 52 kg + 1.9 kg per every inch over 5 feet Miller formula: 56.2 kg + 1.41 kg per every inch over 5 feet Hamwi formula: 48.0 kg + 2.7 kg per every inch over 5 feet Devine formula: 50.0 kg + 2.3 kg per every inch over 5 feet For women, the ideal weight calculator uses the following equations: Robinson formula: 49 kg + 1.7 kg per every inch over 5 feet Miller formula: 53.1 kg + 1.36 kg per every inch over 5 feet Hamwi formula: 45.5 kg + 2.2 kg per every inch over 5 feet Devine formula: 45.5 kg + 2.3 kg per every inch over 5 feet The calculator is based on a medical paper, that states: To lose weight, you need to consume 10-12 kcal per lbs (12 kcal) To maintain weight, you need to consume 14-16 kcal per lbs (15 kcal) To gain weight, you need to consume 17-20 kcal per lbs (18 kcal) Assuming that you exercise an average amount, and that your BMI is within a healthy range, multiply your weight in lbs by 15: weight (lbs) * 15 (kcal) = kilocalories to maintain weight If you use SI units, multiply your weight in kilograms by 33: weight (kg) * 33 (kcal) = kilocalories to maintain weight Ideal weight calculation video link: https://youtube.com/shorts/B_rdBdo64lA?feature=share weight loss and liver: https://youtu.be/9cbgxcf6emE weight loss tips: https://youtu.be/3fliDqDu9tc motivation for weight loss: https://youtu.be/-rHkiJub_xU Doctor Karthikeyan MBBS., MD (Community Medicine) Dr Karthikeyan MBBS., MD (Community Medicine) Email: [email protected] Website: https://www.doctorkarthikeyan.com Disclaimer: Dr Karthikeyan received his Doctor of Medicine in Community Medicine from Kasturba Medical College, Manipal in 2006. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr Karthikeyan and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Thanks for watching calorie calculation for weight loss,to reduce blood sugar,diabetes&high bp | dr karthikeyan tamil #weightloss || #diabetes || #hypertension || #bloodsugar || #tamil || #india || #dr

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5 minute workout that will burn fat from your entire body. No exercise equipment needed. Beginner Workout taken from my popular 'Home Workout Success DVD Set.'

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Ok, 6 months later,,I weigh 135 pounds now, im wearing the same jeans from my last video and wow they are baggy now :) 3 months ago i was 155,in June i was on the master cleanse but could not stick to it, Sept 16 is when i stuck to it and my exercise and eating plan, so i dropped 20 pounds in 3 months.. iven been off and on the master cleanse/def jam.... I have been eating very healthy in between and working out 4 times a week. I have 20 more pounds to loose to get back to 115. I used to be a model and that was my original weight before I put on alot of weight. Been eating healthy, exercising 4 times a week. I have 20 more pounds to loose but im halfway there though it took a long time The key is to take your time and dont rush the weight loss, when i fasted and lost alot in a short time-less than a month-i always gained it back, i know everyone wants a quick fix, but give yourself more than a month, 2-4 months for a quick weight loss rather than 1 month. If you only have 10-15 pounds to loose, go ahead and rush it in a month, its possible, but if you want to drop over 15, over 20 pounds, its going to take some time and patience. trust me. i used to be a model and i need to loose 20 more pounds to get back to 115 lbs. Thats the weight i look best in. DO what workd for u.