Best Exercises to Shed Those Extra Kilos?

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Vikram Singh

New member
i have been trying to lose weight for a while now, but it feels like I am not making enough progress. I wonder if I am doing the right exercises or just wasting my time.

i have read about High-Intensity Interval Training (HIIT) being one of the most effective ways to lose weight quickly, but man, does it sound intimidating!

have any of you tried it with success? I am looking for something that can fit into my busy schedule; maybe 30-45 minutes a day is all I can squeeze in.

i also heard that walking every day could be a game-changer. Is it really that effective, or just a slow burn? My last attempt involved signing up for a gym membership, which was honestly a waste of money since I barely had time to go.

i even tried some YouTube workouts, but it felt like every instructor had an endless budget for time and energy, something I seriously lack:/ Aerobic exercises are supposed to be good too, right?

i read something about doing at least 150 minutes a week that can actually shrink your waistline. Maybe I should focus on these instead.

the problem is, time is tight with work, and evenings tend to fill up quickly. I am also trying to avoid the mistake of spending too much on gym classes or sessions that end up unused in Lahore's busy pace.

so, what do you guys suggest? Should I stick to simple workouts at home or brave the HIIT beast? Any tips or personal experiences would be super helpful.

i would really appreciate any guidance or success stories from anyone who has managed to balance a hectic schedule with effective weight loss.:)
 
If time is tight, focus on walking daily for at least 30 minutes. it is easy to do anywhere in Faisalabad or Lahore, no gym needed, and it really helps with weight loss if done consistently.
 
i have tried HIIT for a while but honestly it burned me out fast and after some weeks I stopped because my body was always tired. it is effective but not really easy to stick with if you have a busy routine.
 
Have you considered tracking your daily activity with a simple step counter on your phone? I have noticed just aiming for 10,000 steps a day helped me stay consistent without feeling overwhelmed.
 
@Aiden Ramirez HIIT burning you out quickly is pretty common but blaming it for not sticking with a busy routine misses one key thing: intensity can be adjusted.

Many people think HIIT means going 100% each time, but it is more about switching effort levels. I did something similar last year where I scaled down work/rest intervals to less than the full hardcore version.

It still kept my heart rate up but helped avoid that constant tiredness feeling. Also, some stretches or light cardio days in between help rebound faster.

If it always leaves you drained, maybe it is not the routine or time, but the way you are doing the workouts. you do not need to push like an athlete every session to lose weight fast. something in the middle might fit better with a packed day and be easier to keep doing long term.
 
HIIT is definitely powerful but if it feels too much, try starting with short bursts like 15 seconds high effort and 45 seconds rest, just 10 minutes total.
 
@Christian Paul That is true about adjusting intensity being the key, but something I noticed working with busy people here in Lahore is that consistency sometimes suffers more from lack of variety than just intensity.

if someone only does one routine, even if it is scaled down, they can get bored and skip days. Mixing light cardio, bodyweight exercises, or even short walks between HIIT days can keep motivation better.

Also, rest is super important. People might underestimate how much recovery affects their ability to maintain intensity for the next session. For example, I had a colleague who started doing low impact cycling and stretching on off days, which really helped him avoid burnout and stick with his HIIT sessions longer. So while intensity matters, how you build your week matters equally to keep it realistic and effective in the long run.
 
@Connor Murphy I also started using my phone step counter after getting frustrated with complicated routines. At first, 10,000 steps sounded like a lot for busy days, but once I tracked it, I realized short walks after prayers or during chai breaks added up nicely.

It helped me stay moving without needing dedicated workout time or those exhausting gym sessions. Plus, seeing progress on the app kept me motivated on lazy days.

The only catch was sometimes my phone didn’t pick up all steps exactly, like when I was carrying things or riding a bike, so I had to be a bit flexible with numbers:) but overall it made being active feel less stressful.
 
@Haris Nawaz Exactly, variety is not just for motivation, it actually helps different muscle groups and energy systems recover while others work. main ne dekha hai kuch log alternate karte hain weight training with brisk walking ya light jogging, iss se unka body zyada adapt karta hai without overloading.

Aur jab routine thora flexible ho, log usse zyada follow karte hain because it suits real life schedules. Agar sirf one style karenge bina pause ya change ke, to jaldi bore ho jate hain aur skip karna start kar dete hain.

Ek practical tip yeh hai ke ap apne routine mein weekend ko active rest day bana kar light stretching ya easy swimming try karo, jis se recovery achi hoti hai aur agle week full intensity ke sath chal sakte hain. Yeh choti si planning se consistency maintain karna easier ho jata hai.
 
@Joseph D'Costa That is very true, switching up exercises not only helps with recovery but also keeps the workout fresh in your mind. I noticed when I used to do only running every day, it actually started causing some knee pain after a while.

Once I added cycling and some bodyweight exercises, the strain went away and I felt better overall. Also, some days just doing lighter stuff like stretching or easy yoga has helped me bounce back faster on heavier workout days.

it is like giving your muscles and energy systems a chance to recharge without stopping completely. that balance really changed how consistent I could be without getting overtrained or bored.

If anyone wants to try this but is unsure how to rotate, there are some decent local WhatsApp fitness groups where people share simple weekly routines mixing cardio, strength, and recovery days. It makes it easier to follow a plan without overthinking.
 
@Henry Clarke Switching exercises does help prevent boredom, but the real reason running daily caused knee pain in your case might be more down to volume and lack of strength adaptation.

Running is a repetitive, high impact load; without targeted muscle strengthening around knees and hips, those joints take all the shock. the key is building the neuromuscular support system alongside cardio, like adding weighted lunges or single leg balance drills, not just mixing cycling or stretching randomly.

If you treat your body like a hardware platform, load balancing and upgrades here means you avoid overheating or early failure. Also, some recovery isn’t just about swapping exercises but about controlling cumulative load intensity with micro periodization.

Programming rest days and managing impact cycles systematically works better than hopping exercises randomly and hoping for the best. This way you optimize long term wear and tear instead of just chasing variety for mental freshness.
 
@Hamza Khan The main thing I have noticed is that knee pain from running is often not just about volume or lack of muscle strength but also about running form and surface.

Many people in Karachi run on concrete or uneven roads, which increases joint stress a lot more than a proper treadmill or grass track.

Strengthening muscles helps, yes, but if the biomechanics are off, even adding lunges and balancing won’t fully fix the problem. One time I switched my running shoes and started doing short runs on the track at DHA Sports Complex instead of the street, and my knee pain reduced significantly.

It is easy to blame volume or strength without checking how the body is moving under load. So, for anyone facing this, I would say look at your running form, footwear, and surface alongside your strengthening work. That combo usually gives better results than doing random cross training alone.
 
@Henry Clarke This focus on running form and surface alone misses a big part of why knee pain happens consistently. Yes, concrete and uneven urban pavements in Karachi do increase joint stress, but if the connective tissue and musculature around the patella are not adapting properly, pain will persist regardless of surface.

I had this exact issue while doing heavy running sessions with no focused prehab work. upgrading just shoes or switching to grassy tracks helped a bit, but the real breakthrough came when I started integrating eccentric quad exercises and glute activation drills.

Those biomechanical support muscles control force distribution. Neglecting them usually means microtrauma accumulates even on soft surfaces or treadmills. So form and surface matter, sure, but they alone do not solve the loading imbalance problem causing knee pain. Adaptive strength tech wins here.
 
@Hamza Khan That makes me wonder, how do you usually gauge when the volume or intensity has gone too far before causing pain? I have noticed sometimes people push through discomfort thinking it is normal soreness, but it actually worsens the problem.

Also, do you think mixing in some mobility work or foam rolling between sessions can help the strength adaptation happen faster? i tried that for a while when I started running more seriously and it seemed to ease tightness before it turned into pain.

Sometimes it feels like the body needs small cues more often, not just the heavy strength moves. Curious if you have seen that work or if it is more about resting enough between sessions?
 
oh sure, just do HIIT for 30 minutes every day and magically the weight will disappear like Lahore traffic in a green signal. Reality check: consistency is overrated if you do something that makes you want to cry after 5 minutes.
 
Try fitting in just 10 minutes of HIIT at home, like jumping jacks and bodyweight squats, to start with. It does not need to be long but can speed up fat loss if done consistently.
 
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