How Mercedes Lost 34 Pounds in 5 Months with Tabata, Intermittent Fasting & Bodyweight Workouts

Meet Mercedes – a powerhouse of dedication who lost 20 pounds in her first month of training and 34 pounds within five months, all by transforming her daily routine into a fat-burning, body-sculpting, confidence-boosting journey. Using high-intensity workouts like Tabata and hip hop aerobics, she dedicated herself to 30-45 minutes of sweat-breaking sessions, three to four times a week. Pairing that with intermittent fasting, a steady hydration routine with water and smoothies (no sugary drinks or sodas in sight!), and clean, home-cooked meals, Mercedes completely turned her lifestyle around.

Intermittent fasting was key to Mercedes' success, allowing her to stay in a calorie deficit while keeping her energy levels high. A caloric deficit is when you burn more calories than you consume, forcing your body to use stored fat as fuel. This approach not only supports weight loss, especially belly fat reduction, but also primes your body to become a fat-burning machine. Mercedes found that by sticking to a fasting window, she could still enjoy her favorite Starbucks treats occasionally while keeping her body in fat-burning mode.

Tabata and hip hop aerobics were game-changers in her fitness journey. High-intensity interval training (HIIT) like Tabata is perfect for busy women like Mercedes who want maximum results in minimum time. In just 20-45 minutes, you’re torching calories, boosting endurance, and building lean muscle, all with bodyweight movements like squats, lunges, burpees, planks, mountain climbers, and jumping jacks. For Tabata Terror boot camp, we rely heavily on bodyweight – it’s all you need to get results. Occasionally, we throw in dumbbells for bicep curls, overhead presses, and kettlebell swings, along with some jump rope action.

Jump rope alone is a game-changer – it increases heart rate, improves coordination, burns calories fast, and tones the legs and core. And every movement has a purpose: squats and lunges sculpt the lower body, wall sits build endurance, and burpees boost overall conditioning. Mercedes learned to love these movements and, along the way, to push through the mental blocks and challenges. She ignored the doubters, let go of the naysayers, and reminded herself daily that this was her journey, her process.

As a certified trainer who’s been through this process myself – losing 73 pounds in five months using the same methods – I know firsthand that achieving your goals is possible, even with a busy schedule. It’s all about finding a way to stay consistent, blocking out distractions, and focusing on that vision of a stronger, healthier you. If Mercedes can do it, so can you. Embrace the process, and let’s make this journey your best one yet. Remember, when you inhale consistency, you exhale results! Join us in the Tabata Terror boot camp, and let’s bring your fat-burning machine to life!