Looks like you're doing so much of cardio, for your age cardio + strengthening gives better results.

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⚠️ Disclaimer This advice is based on the information provided and is for educational purposes only. It does not replace a physical examination or medical diagnosis. Great that you’ve started focusing on your fitness and health early. Walking and stair climbing are excellent for improving cardiovascular fitness and controlling triglycerides, but now your body also needs structured strengthening exercises to build muscle, improve stamina, and boost metabolism. Before starting HIIT or heavy workouts, a detailed assessment and review of your reports is important so a customised and safe exercise plan can be designed according to your current condition and goals

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Great initiative to start exercising at your age Your current walking and stair climbing routine is a very good beginning for improving triglycerides, liver health and overall fitness. Since your BMI is on the leaner side, focus should now shift towards lean muscle strengthening rather than excessive cardio alone. You can begin with a combination of: • Bodyweight strengthening exercises like squats, lunges, push-ups (modified if needed), planks and glute bridges • Resistance band or light dumbbell training 3-4 times/week • Short HIIT sessions 2 times/week with proper recovery • Core and posture exercises to avoid injuries Initially keep exercise duration around 45-60 mins with gradual progression. Proper protein intake, hydration and sleep will also play a major role in muscle gain and triglyceride control. As a physiotherapist, I would recommend getting a personalised assessment for posture, flexibility, muscle imbalance and exercise tolerance before starting intense HIIT. A structured supervised program can help you gain strength safely while improving metabolic health and stamina together

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

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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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.

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

Hi please take an online consultation for best diagnosis and best personal training exercise.

Consult in person with nearby physiotherapist for proper exercises which can only be taught in person.

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

When you're 24, your body is in its prime window for building a foundation that will serve you for the next few decades. At this age, your recovery capacity, bone density potential, and hormone levels are peaking. The best exercise strategy right now isn't just about looking good—it’s about balancing strength, cardiovascular health, and mobility so you stay injury-free and functional.

Greetings from Rid of Pain Physiotherapy Although you are doing. Well. But before starting  strength training, u take an assessment  session with physiotherapist. Start with light weight training like squats, lunges, push ups, shoulders, biceps and triceps etc.

Strength training has to be added. For this, you need to visit a physiotherapist or you can visit a specialised trainer.