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Your Home Fitness Journey
Transform your body with just a pair of dumbbells and a yoga mat
Dumbbell Squats
Stand with feet shoulder-width apart, holding dumbbells at shoulders. Lower into squat, then push back up.
Equipment Needed:
- Dumbbells (5-15 lbs)
- Yoga mat
3 sets of 12-15 reps
150 kcal
Dumbbell Rows
Bend forward at hips, back straight. Pull dumbbells to sides, squeezing shoulder blades.
Equipment Needed:
- Dumbbells (8-20 lbs)
- Yoga mat
3 sets of 12 reps
120 kcal
Yoga Flow Sequence
Combination of downward dog, plank, and warrior poses for flexibility and strength.
Equipment Needed:
- Yoga mat
15 minutes continuous flow
100 kcal
Expected Results
Weight Loss
0.5-1 kg per week with consistent effort
Workout Frequency
3-4 times per week, 45 minutes each
Total Calories Burn
300-400 calories per session
Daily Meal Plan
Breakfast (8:00 AM)
- •Oatmeal with berries and nuts
- •Greek yogurt with honey
- •Whole grain toast with avocado
Lunch (1:00 PM)
- •Grilled chicken salad
- •Quinoa bowl with vegetables
- •Turkey and avocado wrap
Dinner (7:00 PM)
- •Baked salmon with vegetables
- •Lean beef stir-fry
- •Tofu and vegetable curry
Daily Tips:
- • Drink at least 8 glasses of water daily
- • Eat slowly and mindfully
- • Include protein with every meal
- • Avoid processed foods and sugary drinks
Free Fitness Calculators
Use our comprehensive fitness calculators to plan your health and fitness journey. Get accurate insights for BMI, calories, workout planning, and weight goals.
BMI Calculator
Calculate your Body Mass Index to assess your weight status
Calorie Calculator
Calculate your daily calorie needs for your fitness goals
Workout Duration Calculator
Calculate how long to exercise to burn your target calories
Weight Goal Calculator
Plan your weight loss or gain journey with realistic timelines