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Fat loss coach shares the routine that helped her lose weight from 84 to 54 kg
Fat loss coach shares the cardio routine that helped her lose weight from 84 to 54 kg sustainably
Fat loss coach shares the cardio routine that helped her lose weight from 84 to 54 kg sustainably
Walking or HIIT? Here’s a cardio routine shared by a fitness coach you can follow to lose weight and get in shape.
Published on: May 23, 2026 10:54 AM IST By Anukriti Srivastava Share via Copy link There are many plans that promise weight loss, but not all are effective. Anjali Sachan, a fat loss expert, shared her weight loss routine in an Instagram post dated May 22, 2026, which helped her lose 30 kg. She went from 84 kg to 54 kg with this cardio workout plan. Here’s the breakdown of her routine. Cardio plan to lose stubborn weight. (Unsplash) Also read | Hyderabad neurologist warns against quick weight loss, says stop treating obesity like a 'medical emergency' Anjali said, “Most people jump straight to 10,000 steps a day and then wonder why they’re exhausted, their knees hurt, recovery suffers, and they quit within weeks.” She highlighted that the problem isn’t cardio, the problem is doing too much, too soon.Cardio routine for weight loss
Here's the weight loss plan you can follow: Phase 1: Obese / Just starting out 4,000 steps/day If you’re carrying extra weight, your joints and tendons are already under more stress. Starting with high step counts can lead to: • Knee pain • Shin splints • Excessive fatigue • Poor adherence Focus on consistency first. Let your body adapt. Phase 2: Building your base 8,000 steps/day and one zone two session/week Your body is adapting, your stamina is improving, and your recovery is better. Add one easy zone two cardio session per week. Comfortable pace. Not breathless. Not extreme. View this post on Instagram A post shared by Anjali Sachan (@_anjali_sachan_) Phase 3: Noticeably fitter 10,000 to 12,000 steps/day and two zone two sessions/week Now, higher activity levels make sense. Your recovery capacity has improved, your joints are stronger, and your body can handle more volume. Phase 4: Accelerating fat loss 15,000 steps/day and two to three zone two sessions/week This is where fat loss can speed up. But keep an eye on recovery. If gym performance starts to drop, reduce cardio before reducing food intake. Phase 5: Leaner than ever 20,000 steps/day and two to three zone two sessions/week Higher output can produce faster results. But it only works because you build up to it gradually over months, not overnight. Cardio simply helps you burn more energy and makes maintaining that deficit easier. (Pexel)Tips to remember
Here are a few things you need to remember about weight loss: Cardio does not cause fat loss by itself. A calorie deficit is what drives fat loss. Cardio simply helps you burn more energy and makes maintaining that deficit easier. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them. ABOUT THE AUTHOR Anukriti Srivastava Anukriti Srivastava thrives at the intersection of words and voice, where journalism meets storytelling. A digital editor and journalist with over 5 years of experience, she has written across lifestyle, women issues, relationships, entertainment, fashion, and travel. She did her Masters in Broadcast Journalism and has published more than 500+ lifestyle content pieces across platforms. As a former Sub-Editor at HerZindagi, she produced engaging digital content, interviews, and event coverage for a wide audience. She has also contributed as a Webstory Producer with Travel + Leisure, transforming travel experiences into immersive stories for readers who love exploring the world. Beyond writing, Anukriti’s storytelling extends to the microphone. As a voice-over artist, her warm and expressive voice has brought scripts to life across audio platforms, turning simple words into immersive experiences. Her work reflects a deep interest in people, culture, and everyday stories that resonate with readers and listeners alike. She enjoys crafting content that informs, inspires, and sparks curiosity. Away from screens and studios, you’ll find her reading self-help books, listening to music, getting lost in romantic novels, and playing the guitar for a creative reset. For Anukriti, storytelling isn’t just a profession—it’s a way of seeing and sharing the world.Read More Cardio Diet Plan Weight Loss Catch every big hit, every wicket with Crick-it, a one stop destination for Live Scores, Match Stats, Quizzes, Polls & much more. Explore now!.Catch your daily dose of Fashion, Taylor Swift, Health, Festivals, Travel, Relationship, Recipe and all the other Latest Lifestyle News on Hindustan Times Website and APPs. Home/Lifestyle/Health/Fat Loss Coach Shares The Cardio Routine That Helped Her Lose Weight From 84 To 54 Kg Sustainably See Less
There are many plans that promise weight loss, but not all are effective. Anjali Sachan, a fat loss expert, shared her weight loss routine in an Instagram post dated May 22, 2026, which helped her lose 30 kg. She went from 84 kg to 54 kg with this cardio workout plan. Here’s the breakdown of her routine.
Also read | Hyderabad neurologist warns against quick weight loss, says stop treating obesity like a 'medical emergency'
Anjali said, “Most people jump straight to 10,000 steps a day and then wonder why they’re exhausted, their knees hurt, recovery suffers, and they quit within weeks.”
She highlighted that the problem isn’t cardio, the problem is doing too much, too soon.
Phase 1: Obese / Just starting out
4,000 steps/day
If you’re carrying extra weight, your joints and tendons are already under more stress.
Starting with high step counts can lead to:
• Knee pain
• Shin splints
• Excessive fatigue
• Poor adherence
Focus on consistency first. Let your body adapt.
Phase 2: Building your base
8,000 steps/day and one zone two session/week
Your body is adapting, your stamina is improving, and your recovery is better.
Add one easy zone two cardio session per week.
Comfortable pace. Not breathless. Not extreme.
Phase 3: Noticeably fitter
10,000 to 12,000 steps/day and two zone two sessions/week
Now, higher activity levels make sense.
Your recovery capacity has improved, your joints are stronger, and your body can handle more volume.
Phase 4: Accelerating fat loss
15,000 steps/day and two to three zone two sessions/week
This is where fat loss can speed up.
But keep an eye on recovery.
If gym performance starts to drop, reduce cardio before reducing food intake.
Phase 5: Leaner than ever
20,000 steps/day and two to three zone two sessions/week
Higher output can produce faster results.
But it only works because you build up to it gradually over months, not overnight.
Source: HindustanTimes
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