Lose 5kg in One Week? The Truth About Fast Weight Loss and Staying Fit This Summer

By Anthony Lee, CEO and Personal Fitness Trainer at Activ8 Lifestyle & Fitness

I know. You saw the headline and thought I’d finally cracked the dream code. Losing five kilos in one week with no effort, no sweating and likely while eating crisps and lying horizontally. Sadly, no, and if someone is promising that, I’d suggest running away faster than they probably can. 

But whether you are sticking around this summer, escaping the heat, or heading home to spend time with family, one thing often stays the same. Our routines change. Our regular gym might suddenly be out of reach, the nearest fitness club isn’t around the corner anymore, or life simply becomes a little less structured. That’s where a lot of people decide to press pause on their health goals until September.

But forget transforming yourself over the summer and forget “summer bodies.” Instead, let’s focus on not undoing the hard work you’ve done the last 6 months with questionable decisions. Think instead that summer is roughly eight weeks. In eight weeks, the goal is not to lose but to simply maintain. Because maintaining now means you don’t spend September trying to recover from July and August. Think of it as staying in the game, not winning the championship.

And before you tell me you don’t have a gym, don’t worry. Your body doesn’t know whether you’re training in a fancy fitness club or between the sofa and the coffee table. Muscles are surprisingly humble like that. All you really need is thirty minutes, four times a week. Not perfection or punishment, just movement.  As a PT, here are a few at home exercises I regularly recommend to my clients:

Kick Backs: Think of this as revenge on your glutes for spending all day in a chair. Run on the spot while kicking your heels backwards, trying to give your bum a gentle tap. Dignity optional. Do 40 at a time and repeat twice.

High Knees: Run on the spot and bring your knees towards chest height. Great for getting the heart rate up and reminding yourself that stairs aren’t your enemy. Do 40 at a time and repeat twice.

Squats: Simple yet effective and no equipment needed. Feet slightly wider than your hips, sit back and lower yourself until your thighs are roughly parallel to the floor. Push through your heels and stand tall. Do 20 at a time and repeat twice.

Jump Squats: Squats after three espressos. Lower down as normal, then jump upwards and land softly before repeating. Do 10 at a time and repeat twice.

Tricep Dips: Find a sturdy chair and give those arms something to complain about. Lower yourself down and push back up, controlling the movement rather than throwing yourself around like you’re escaping a sinking ship. Do 20 at a time and repeat twice.

Bridge: Lie on your back, knees bent and lift your hips towards the ceiling, squeezing your glutes at the top. It’s simple, effective and a lot less glamorous than it sounds.  Do 30 at a time and repeat twice.

Superman: Because we’ve all secretly wanted to be one. On all fours, extend your opposite arm and leg while keeping your body stable, then alternate. Great for your core and posture.  Do 20 on each side and repeat twice.

Side Plank: The exercise that humbles everyone equally. Balance on your elbow and ankle while keeping your body straight. Ignore the shaking. That’s just your body negotiating. Do this for 30 seconds on each side and, you guessed it, repeat twice.

Back Extensions: Lie face down and gently lift your chest from the floor, engaging your back muscles. Think less “cobra” and more “I dropped my keys and I’m trying to see where they went.” Do 20 and repeat twice.

Crunches: With your feet resting on a chair, engage your core and lift your shoulders towards your knees. No yanking your neck. Your abs are doing the work, not your chiropractor. Do 40 and repeat twice.

Remember, fitness is a lifestyle and not a quick fix. The summer period, especially while travelling, needs to be managed and improvised to ensure you maintain. Whether you’re spending summer in the region, travelling overseas, or enjoying a slower pace back home with family, don’t let a change in scenery become a reason to stop moving altogether. 

Most of these exercises require nothing more than a little bit of space and half an hour of your time. Aim for around 30 minutes at least four times a week and focus on maintaining the habits you’ve already built. Because when September rolls around, you’ll have something far more valuable than a dramatic transformation. You’ll have momentum. And trust me, momentum is a lot easier to build on than starting from scratch. Now go enjoy your summer. You’ve earned the ice cream, just maybe not five kilos of it.