What Exercises Can I Do to Lose 5 Kgs? The Realistic (and Slightly Sweaty) Guide

The Basics: Why Exercise Matters for Weight Loss

Alright, first things first — exercise won’t do all the work. But it does help a lot. Losing 5 kgs (that’s about 11 pounds) means creating a calorie deficit. This means: burn more than you eat. Exercise speeds that up and gives you other perks like better sleep, boosted mood, more energy... you get it.

So what kind of workouts actually help?

Cardio: The Classic Fat Burner

Running & Jogging

No surprise here. Running is one of the highest calorie-burning exercises. A 70kg person running at 8km/h burns around 600 calories in an hour. You don’t need to go full Forrest Gump — even 30 minutes 4x a week works wonders.

Bonus tip: try interval running. Alternate 1 minute fast, 2 minutes slow. This keeps your heart rate spiked and torches more fat.

Cycling

Whether outdoors or on a stationary bike, cycling is joint-friendly and super effective. One hour = ~500-700 calories gone. Add hills or increase resistance and you'll sweat bullets (in a good way).

Jump Rope

Ah yes, the underrated beast. 10 minutes of jump rope = roughly 30 minutes of jogging. Plus, it’s actually fun once you stop whipping yourself in the shins. Cheap, quick, and seriously intense.

Strength Training: The Secret Sauce

Why Lifting Weights Helps

Here’s where people often get it wrong. Cardio helps you lose weight — sure. But strength training keeps it off. Building muscle increases your resting metabolism, so you burn more calories doing nothing (yes, couch potato calories!).

Beginner-Friendly Moves

• Squats

• Lunges

• Push-ups

• Dumbbell rows
  These can all be done at home or in the gym. Aim for 2–3 sessions per week, around 30–45 minutes. And no, you won’t get bulky. That’s a myth. Promise.

HIIT: The All-in-One Calorie Killer

HIIT (High-Intensity Interval Training) is magic if you're short on time and want results fast. It combines bursts of intense activity with short rest periods.

Sample HIIT Workout (20 Minutes)

• 30 seconds burpees

• 30 seconds rest

• 30 seconds mountain climbers

• 30 seconds rest

• 30 seconds jump squats

• Repeat 4x

It sounds brutal. It is. But it works like crazy. You’ll keep burning calories for hours afterward — known as the afterburn effect (EPOC if you're fancy).

Everyday Movement: The Sneaky Burners

Not everything has to be a “workout.” Just... move more.

• Take stairs. Skip the lift.

• Walk while on phone calls.

• Dance in your kitchen.

• Park further away (unless it’s pouring rain).

All these little things add up. Seriously — an extra 200–300 calories a day just by walking more can mean a kilo lost in 2 weeks. Wild, right?

Okay, But Which Combo Works Best?

So here’s the real talk. There’s no “best” single exercise. But a combo of cardio, strength, and HIIT — plus an active lifestyle — is your golden ticket.

Let’s break it down:

• 2 days of strength training

• 2–3 cardio sessions (running, biking, dancing — whatever doesn’t bore you)

• 1 HIIT workout per week

• Daily walking/movement

And yep, food still matters. No workout can undo six donuts (sadly). But that’s another story.

Final Thoughts (and a Tiny Pep Talk)

Losing 5 kgs is doable. Totally. But it takes consistency and a bit of patience. You might slip up, skip workouts, or eat half a pizza. It’s okay. Happens to all of us. Just keep going.

And remember: it’s not about punishing your body. It’s about feeling stronger, lighter, more confident. Exercise is the tool — not the enemy.

Now go move that beautiful body.

Is 165 cm normal for a 15 year old?

The predicted height for a female, based on your parents heights, is 155 to 165cm. Most 15 year old girls are nearly done growing. I was too. It's a very normal height for a girl.

Is 160 cm too tall for a 12 year old?

How Tall Should a 12 Year Old Be? We can only speak to national average heights here in North America, whereby, a 12 year old girl would be between 137 cm to 162 cm tall (4-1/2 to 5-1/3 feet). A 12 year old boy should be between 137 cm to 160 cm tall (4-1/2 to 5-1/4 feet).

How tall is a average 15 year old?

Average Height to Weight for Teenage Boys - 13 to 20 Years

How to get taller at 18?

Staying physically active is even more essential from childhood to grow and improve overall health. But taking it up even in adulthood can help you add a few inches to your height. Strength-building exercises, yoga, jumping rope, and biking all can help to increase your flexibility and grow a few inches taller.

Is 5.7 a good height for a 15 year old boy?

Generally speaking, the average height for 15 year olds girls is 62.9 inches (or 159.7 cm). On the other hand, teen boys at the age of 15 have a much higher average height, which is 67.0 inches (or 170.1 cm).

Can you grow between 16 and 18?

Most girls stop growing taller by age 14 or 15. However, after their early teenage growth spurt, boys continue gaining height at a gradual pace until around 18. Note that some kids will stop growing earlier and others may keep growing a year or two more.

Can you grow 1 cm after 17?

Even with a healthy diet, most people's height won't increase after age 18 to 20. The graph below shows the rate of growth from birth to age 20. As you can see, the growth lines fall to zero between ages 18 and 20 ( 7 , 8 ). The reason why your height stops increasing is your bones, specifically your growth plates.