My Workout Routine for Sustainable Weightloss

For as long as I can remember, I’ve been moving — running, lifting, sweating — but never truly feeling fit. I was never overweight, yet I was always chasing a body that felt just out of reach. For years, I jumped from one crash diet to another, eating 1200 calories a day, following extreme workout programs, and burning out every single time. The cycle was always the same: get motivated, go all in, feel overwhelmed, quit… and start over again.

Everything changed in 2024 when I faced something I never expected — a heart muscle inflammation (myocarditis) that forced me to stop training for six full months. That pause felt terrifying at first, but it also became a turning point. When I was finally cleared to move again, I promised myself I would return differently — slower, gentler, and more sustainable.

I started with yoga, focusing on reconnecting with my body instead of punishing it. Over time, I built a balanced workout routine that felt energizing instead of exhausting. In just eight months, I lost 8 kilograms — not through deprivation or overtraining, but through consistent, mindful movement and a kinder approach to myself.

This post is my personal blueprint for a sustainable weight loss workout routine — the exact plan that helped me break free from the yo-yo cycle and finally feel strong, lean, and at peace in my body.

Why sustainable weight loss matters

For years, I believed weight loss had to feel extreme to work — tiny portions, punishing workouts, endless guilt. The truth? Those quick fixes never last. Sustainable weight loss isn’t about shrinking overnight; it’s about creating habits you can keep for life. When you move consistently, eat enough to fuel your body, and listen to your limits, your metabolism adapts, your energy grows, and results stick.

Why I stopped doing HIIT

For years, I believed HIIT (high-intensity interval training) was the golden ticket to fat loss. But pushing my body to the edge over and over was not just mentally draining; it can also impact female hormones when done excessively. Research shows that frequent very high-intensity workouts can increase stress hormones like cortisol and disrupt menstrual cycles in some women (find study here).

Now I focus on low-impact cardio, strength training, and mindful movement — a much healthier balance for long-term results and hormonal health. If you want to find out whether Pilates or Yoga is better for you - read my blogpost about it here!

My Weekly Workout Routine for Sustainable Weight Loss

Here’s the balanced workout plan that has finally worked for me — realistic, hormone-friendly, and flexible with my life:

• Gym 3–4× per week

  • 30 min incline walking on the treadmill

  • 30 min strength training (upper/lower body split; more upper body if I go only 3× since pilates hits lower body often as well)

• Pilates & Yoga 2× per week (sometimes morning gym + evening class)

  • Mostly studio classes — I love the atmosphere and use ClassPass to book.

• Steps: I aim for 10,000 steps daily, thanks to long walks with my dog.

• Summer add-on: 1–2× per week tennis with my husband.

• Rest days: at least one full rest day, often two if I feel my body needs it.

I also discovered I’m more consistent when I train in the morning, before my day can distract me.

Why This Routine Works

• Balanced stress on the body: Combining strength, steady cardio, and mobility work avoids burnout.

• Hormone-friendly: Low-impact cardio and yoga help regulate cortisol, while strength training builds metabolism.

• Consistency > intensity: Shorter, realistic sessions keep me motivated.

• Lifestyle integration: Morning workouts and studio classes fit my daily schedule and keep me engaged.

Nutrition-wise, I aim for ~100g of protein per day and about 2000 calories. I eat mostly whole, healthy foods but allow a cheat day each week — sustainability means enjoying life, not restriction.

FAQ

Q: How long did it take you to see results with this sustainable workout routine?

A: The first changes I noticed were in my energy and mood — within about 4 weeks I felt stronger and less tired. Visible results took about 8–12 weeks, but because I wasn’t starving or overtraining, the weight stayed off and my body composition kept improving.

Q: Why did you stop doing HIIT? Isn’t it the fastest way to burn calories?

A: HIIT can burn calories fast, but it’s also very stressful on the body and can disrupt hormones when overdone — especially for women. After my heart inflammation and years of burnout, I shifted to low-impact cardio and strength training. It’s easier to recover from and more sustainable long term.

Q: How often do you strength train vs. do yoga or pilates?

A: I strength train about 3–4 times per week (split into upper and lower body), and add 2 yoga or pilates sessions. This keeps my body balanced — strength builds metabolism, while yoga/pilates improve mobility, core stability and help with recovery.

Q: How do you stay motivated and consistent?

A: I schedule my workouts like appointments and go first thing in the morning — before my day can get in the way. I also use ClassPass for yoga & pilates classes so it’s fun and keeps me accountable. Music, podcasts and tracking small wins help too.

Q: How important is nutrition for sustainable weight loss?

A: Essential. I aim for around 100 g of protein per day, balanced whole foods, and about 2000 kcal daily — enough to fuel workouts and avoid hunger crashes. I still allow a cheat day each week, because flexibility keeps me consistent.

Q: Can I follow your routine if I’m a beginner?

A: Yes — just scale it to your level. Start with 2–3 strength sessions per week (short and simple), add walks or light cardio, and try one yoga or pilates class. The goal is to build gradually, not go all in at once.