An unusual workout for weight loss

weight loss

Try this workout for weight loss that is simply ruthless for fat. You can make it at home, because it does not require any sports equipment, and, most importantly, it does work. Checked by a celebrity, Pia Miller, known for the TV series “Home and away”!


The secrets of this weight loss training were shared by Jimmy Costaras, the trainer of the actress Pia Miller.

The training has 8 rounds, each of which lasts 3 minutes.

Rest between each round is 60 seconds. Set the interval timer to track the time.


Perform each movement (detailed description below) for 30 seconds, alternately.

  1. Series of straight punches: left, right, left, right.
  2. Series of uppercuts: left, right, left, right and again left, right.



Perform each combination of hits for 60 seconds, alternating sides.

  1. Combination of direct punches: left, right, left.
  2. Combination of direct punches: left, left, right.
  3. Combination: right and left uppercut, straight punch with right hand.


Perform each combination of direct punches 10 times (freezing in the boxing stance after each punch). And then work in a circle.

  1. Left + right.
  2. Left + right + left.
  3. Left + right + left + right.


Perform each exercise for 60 seconds.

  1. Usual push-ups.
  2. “Dead-stop push-ups” (every time at the bottom point, lay down on the floor, do not bend your body at the top point).
  3. Push-ups on the triceps (keep your elbows as close to the body as possible).



  1. Perform 10-second sprints (running at a fast pace) with a 10-second rest between them.
  2. At the end of every minute, make 3 burpees.



Exercises “Twenty-one”.

  1. 20 left + right straight punches, 1 jumps from squat.
  2. 19 left + right straight punches, 2 jumps from squat.
  3. 18 left + right straight punches, 3 jumps from squat.

*Continue along the same scheme until the round time expires.


Do the combinations, freezing in the boxing stance after each punch. When you reach the end – continue from the beginning, in a circle.

  1. Straight left + right shots: 2, 4, 6, 8, 10.
  2. 4 push-ups.
  3. Uppercuts with left + right hand: 2, 4, 6, 8, 10.
  4. 4 push-ups.


Perform each exercise for 60 seconds.

  1. Squats.
  2. Russian twist (stretch your arms when lifting to the right, then to the left).
  3. Crunches.



Start with the classic boxing stance: fists at the chin, elbows pressed to the body, legs at the width of the hips, knees slightly bent, the toe of the “front” leg looking forward, the sock of the “back” is turned 45 degrees to the side, the heel is lifted up from the floor.

  • Left straight punch

Throw out the left fist forward, the hips will turn slightly to the right, the heel of the left leg will come off the floor.

  • Right straight punch

Push off with the “back” leg and slightly turn the hips and shoulders so that they are directed straight ahead. At the same time, hit with your right fist. Once your hand is fully straightened, quickly return it to its original position.

  • Left uppercut (blow from below into the chin)

To make it come out as powerful as possible, bend your knees even more and turn your body slightly to the left. Transfer the weight to the left leg and make a short quick fist movement up.

  • Right uppercut

(Uppercuts are short, rapid punches from the waist forward and upward.) While moving, gently turn on your legs counter-clockwise, while the right one pushes off the floor.