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If you are dedicated to losing fat then we are ready with 7-Day weight loss challenge for you. Follow it without a cheat sheet and lose that fat!. Roll up your sleeves and tie those shoe laces as we have for you the ultimate weight loss challenge that can help you burn those fat lobs quicker than you could have ever imagined. But before we get to that, cross your heart and pledge that: I (your name), promise that for the next seven days I will wake up on time, eat healthy meals, won’t get persuaded by junk food, and follow this challenge to the best of my abilities.
Now that we’ve got that out of the way, let’s set some ground rules before you begin the challenge:
- Check your existing weight so that you can measure your progress.
- If you have any medical condition then consult with your doctor.
- Keep a check on your diet, because no cheat meals are allowed.
Monday: Slow and steady will help you lose the weight
Day one shouldn’t be hectic so this plan will help you prep your body for what’s coming next.
1 hour | 5 sets each
| Day 1 |
| 100 Jumps |
| 100 Skips |
| 50 Jumping Jacks |
| 15 Burpees |
| 25 Squats |
| 1 Minute on the spot running |
Tuesday: Core and cardio mash-up
Having a strong core is the foundation. And if you mix it up with some cardio, then your weight loss regime will go wonderfully well.
1 hour | 5 sets each
| Day 2 |
| 100 Jumps |
| 100 Skips |
| 50 High Knee |
| 15 Burpees |
| 20 V-ups |
| 50 Mountain climbing |
| 1 Minute plank |
Wednesday: Leg day for the win!
Skipping leg day isn’t an option as leg exercises will help you reap maximum results–especially when you want weight loss.
1 hour 15 minutes | 5 sets each
| Day 3 |
| 100 Jumps |
| 100 Skips |
| 10 Rounds of stairs |
| 20 Burpees |
| 25 Sumo Squats |
| 20 Jumping Squats |
| 15 Lunges |
| 20 Calves raise |
Thursday: For the love of the upper body
Just doing cardio won’t make you fit, your body needs toning too–hence, this upper body workout circuit.
1 hour | 5 sets each
| Day 4 |
| 200 Jumping Jacks |
| 150 Skips |
| 20 Burpees |
| 50 Shadow punches |
| 100 High Knee |
| 25 Knee push-ups |
| 15 Regular push-ups |
Friday: It’s time to work those arms
This circuit will help you deal with that too. This challenge will focus on your biceps and triceps area where maximum amount of fat gets accumulated
1 hour | 5 sets each
| Day 5 |
| 200 Jumping Jacks |
| 200 Skips |
| 25 Burpees |
| 100 Shadow punches |
| 10 Close push-ups |
| 20 Triceps dips |
| 1 Minute staright arm plank |
Saturday: Show love to those love handles
These exercises will blast the fat from your love handles, giving you a lean physique.
1 hour | 5 sets each
| Day 6 |
| 200 Jumping Jacks |
| 150 Skips |
| 15 Rounds of stairs |
| 25 Burpees |
| 25 Side kicks |
| 25 Russian twists |
| 100 Jumping twist |
| 1 Minute side plank |
Sunday: It’s time to go big on cardio
Now this is the ultimate showdown of your strength and stamina that you have gained in the entire week, so, go for it.
2 hours | 5 sets each
| Day 7 |
| 30 Minute running |
| 200 Jumping Jacks |
| 25 Half-crunches |
| 15 Rounds of stairs |
| 20 Regular push-ups |
| 25 Jumping squats |
| 25 Side kicks |
| 25 Burpees |
| 1 Minute plank |
- Half an hour before begging the circuit, drink a glass of water, have an apple or seven to 10 almonds. You can also take a shot of black coffee. No sugar please!
- Don’t forget to do your stretches because it’s a must if you don’t want any injuries. Try doing calves raise, and toe, neck and wrist rolls. Make it your morning ritual for these seven days.
5 stretches for 10 minutes daily - Learn more here.
7-day-fat-burning-challenge-workout - Learn more here.
This challenge was closed on 8/9/2020