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Need a customised exercise routine
Hello! I'm 24 year old guy who weigh 59 kg and height is 5'7. I have just started to be active and doing 30-40 minutes walk plus climbing stairs up to 13th floor. But this is more of cardio. I want some strengthening and muscle exercises or HIIT you can say. My triglycerides were 172 and protein in LFT was 8.1 due to which I started this and even controlling my diet. It would be of great help to stay connected with a speciality who can guide me on exercises.
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Simple weekly plan:
Day 1, 3, 5 – Strength training (30–40 min)
• Squats – 3 sets of 12
• Lunges – 3 sets of 10 each leg
• Push-ups – 3 sets of 8–12
• Plank – 3 sets of 30–45 sec
• Resistance band rows or dumbbell rows – 3 sets of 12
• Glute bridge – 3 sets of 12
Day 2, 4 – HIIT (20–25 min)
• 30 sec fast activity (jumping jacks, high knees, stair climb)
• 60 sec rest
Repeat 8–10 rounds
This combination will improve strength, metabolism, and help control triglycerides.
I can guide you step by step with a customized progression plan.
Dr Rajesh Pal, PT, PhD
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Need to correct posture
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You have made a very good start with walking and stair climbing. However, since your triglycerides are high and LFT values are altered, random exercises or intense HIIT may not be the best first option. Your body may need a customised mix of cardio, strength training, mobility work and diet correction based on your reports, stamina and recovery level.
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With the right plan, fitness and lab values both can improve gradually.
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I would strongly suggest a proper consultation so your exercise routine and diet plan can be tailored safely and effectively instead of trial and error.
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Hey there!
I am so glad that you are so health conscious at such an Younger age. I really appreciate that. You can consult me online or call on my clinic number for analysis and assessment. You can stay connected with me for long term ( as it is not a short term process)and can do exercises under my supervision. I am a modern physiotherapist with modern values.
Regards
Your physio
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long term goal
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feel free to connect with me
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Hi please take an online consultation for best diagnosis and best personal training exercise.
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I need proper assessment
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Postural care
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Consult in person with nearby physiotherapist for proper exercises which can only be taught in person.
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HIIT:
Warm up for 2-3 minutes
Then short sprints for a couple of minutes. Rest for 30 seconds then again short sprints for couple of
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Dr. Choksi Jainil Snehal (PT)
Physiotherapist
2 yrs exp
Surat
Hi! Great to see you’ve already started being active - that’s a big first step.
Your walking and stair climbing are excellent for improving triglycerides. Now, to build muscle and strength, you can add basic strength training 3–4 times/week (push-ups, squats, lunges, planks, light weights) and short HIIT sessions 2–3 times/week, 15-20 minutes (brisk walking + sprint intervals or bodyweight circuits.)
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Since you’re on the leaner side, focus on adequate protein intake and a balanced diet—the goal is lean muscle gain, not weight loss.
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Your reports are only mildly off, and with the right exercise + diet plan, they can improve well. I can help you with a simple, structured routine and track your progress so you get results without confusion.
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Ms. Shefali Gandotra (PT)
Physiotherapist
20 yrs exp
Jammu
Strength training has to be added. For this, you need to visit a physiotherapist or you can visit a specialised trainer.
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