My weight is around 68-72kg, and my height is 163cm.
In about 4 weeks, I need to be 64kg or less. That means 1kg per week. I hope that by 1st may, I would be about 58kg after losing fats and putting on some muscles.

However, I have a packed timetable. every weekday, I’ll go to school at 6.00am and usually will only reach home at 5.00 exhusted. my college has arrnaged for me to do weight training every monday and friday for an hour. I am trying to arrange for time afterschool to exercise about, one hour every other day, meaning Tuesday, Wednesday and Thursday.

I hope to have two hours each on Saturday and Sunday to workout as well(one of which will be for swimming, most likely).

Either than losing weight & toning my body, I also like to train my NAFFA test which consist of pull-ups, standing board jump, shuttle-run, sit-up and 2.4 run.

I do not have any equipments at home and I’m not allowed to buy them. please help!