She lost 20 kg in 8 months with a 40-minute HIIT routine at home: Influencer mom reveals her gym-free fitness regimen

For many, weight loss feels like an uphill battle. But Instagram mom influencer Nihira Aggarwal has shown that with consistency and smart planning, change is possible—even without a gym membership. In a recent Instagram video, she revealed that she lost 20 kilograms in just eight months, crediting her success to a mix of diet, weight training, and home-based cardio sessions.

“In addition to my diet, I’ve been incorporating weight training and cardio into my routine. I do home workouts, which help me stay consistent,” Aggarwal explained in the video while showcasing her remarkable transformation.

The 40-minute formula
Aggarwal’s workout plan is structured yet flexible, proving that results do not always require long hours in the gym. Each session lasts around 40 minutes, including warm-up and stretching, and she performs three sets of every exercise. Her weekly schedule is divided into muscle groups:

• Monday (Legs): Squats, lunges, calf raises, wall squats, hip thrusts
• Tuesday (Abs): Plank, crunches, bicycle crunches, V-ups, Russian twists
• Wednesday (Arms): Bicep curls, hammer curls, tricep extensions, deadlifts
• Thursday (Back & Shoulders): Lateral raises, shoulder press, bent-over rows, shrugs, front raises
• Two cardio days: High Intensity Interval Training (HIIT)
• One rest day: For recovery and balance

To maintain proper form, Aggarwal records her workouts and reviews them, a practice she says helps her correct mistakes and improve posture.

What experts say about balancing diet and exercise
Her approach reflects what experts recommend for sustainable weight management. According to the Mayo Clinic, being active is essential not just for losing weight but also for keeping it off. The 2020–2025 Dietary Guidelines for Americans highlight the need to both cut calories and move more, often suggesting a 500–750 calorie reduction per day for gradual and safe weight loss.

However, experts caution that diet alone is not enough. Physical activity—especially resistance training—prevents muscle and bone loss, which can occur with age or when losing weight without exercise. The U.S. Department of Health and Human Services advises at least 150 minutes of moderate aerobic activity weekly, coupled with strength training twice a week for all major muscle groups.