Whether you want to lose weight alone or with a group, This ultimate 7-day fat-burning challenge will help you burn fat like crazy. If you are serious about losing fat, we have a challenge for you. Follow it without a cheat sheet and you'll lose that fat!
Anyone attempting to lose weight would undoubtedly want to do it as soon as is practical. The process of defining goals is crucial. One week's worth of weight loss should be a goal in a larger strategy. Roll up your sleeves, ladies, and lace up your shoes because we have the ultimate weight reduction challenge for you that will help you drop pounds faster than you ever imagined.
Now that we've gotten that out of the way, let's lay the groundwork for the challenge:
- Determine your current weight so that you can track your progress.
- Consult your doctor if you have any medical conditions.
- Keep a close eye on your diet because no cheat meals are permitted.
Now that you're all set, let's take a look at your weight loss challenge. Are you interested? Awesome! So let's get started.
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Monday:
Slow and steady will assist you in losing weight. Day one shouldn't be stressful, so this plan will help you prepare your body for what's to come.
1 hour | 5 sets total
Tuesday:
Combination of core and cardio exercises. The foundation is a strong core. And if you combine it with some cardio, your weight loss program will be a success.
1 hour | 5 sets total
Wednesday:
Leg day to the rescue! Skipping leg day is not an option because leg exercises will help you achieve the best results—especially if you want to lose weight. You should ideally do 10 reps of 15 steps each. However, if the staircase you have access to has more or fewer steps than this, feel free to change the reps.
1 hour and 15 minutes | 5 sets
Thursday:
For the sake of the upper limbs Simply doing cardio will not get you in shape; your body also requires toning, which is why this upper body workout circuit exists. To increase toning and fat burn, perform regular push-ups slowly.
1 hour | 5 sets total
Friday:
It's time to put those arms to work. Every sleeveless-wearing girl's nightmare, but this circuit will help you deal with it as well. This challenge will concentrate on your biceps and triceps, which store the most fat.
1 hour | 5 sets each
Saturday:
Show some love to your love handles with these exercises, which will blast the fat from your love handles and leave you with a lean physique.
1 hour | 5 sets each
Sunday:
It's time to ramp up the cardio. This is the ultimate test of your strength and stamina gained throughout the week, so go for it.
2 hours | 5 sets each
Day 1
- 100 Skips
- 25 Squats
- 100 Jumps
- 15 Burpees
- 50 Jumping Jacks
- 1 Min the spot running
Day 2
- 20 V-Ups
- 100 Skips
- 100 Jumps
- 15 Burpees
- 50 High Kee
- 1 Min Plank
- 50 Mountain Climbing
Day 3
- 15 Lunges
- 100 Skips
- 100 Jumps
- 15 Burpees
- 50 High Kee
- 1 Min Plank
- 20 Burpees
- 20 Calves raise
- 25 Sumo Squats
- 10 Rounds of Stairs
Day 4
- 150 Skips
- 20 Burpees
- 100 High knees
- 25 Knee push-ups
- 200 Jumping jacks
- 50 Shadow Punches
- 15 Regular push-ups
Day 5
- 200 Skips
- 25 Burpees
- 100 Shadow punches
- 10 Close push-ups
- 10 Triceps dips
- 1 Min straight arm plank
- 15 Regular push-ups
Day 6
- 150 Skips
- 25 Burpees
- 25 Side kicks
- 1 Min side plank
- 25 Russian twists
- 100 Jumping twist
- 15 Round of stairs
- 200 Jumping jacks
Day 7
- 30 Min running
- 200 Jumping jacks
- 25 Half crunches
- 15 Round of
- 25 Burpees
- 25 Side kicks
- 1 Min side plank
- 25 Russian twists
- 100 Jumping twist
- 15 Round of stairs
- 200 Jumping jacks
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But first, a few points to consider. Working out is great, but for long-term weight loss, it must be combined with healthy eating and adequate sleep. To take an even bigger step back, keep in mind that healthy eating, fitness, and weight loss differ from person to person. What works for your best friend may not always work for you, and your methods may not work for them. And, if you're trying to lose weight, ask yourself why. Will losing weight (and the method you use) make you healthier and happier? Is there anything else you should think about before you try? For example, if you have a history of disordered eating, it's always a good idea to seek help.
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Strength training is important for increasing your BMR, but high-intensity cardio workouts provide a faster calorie burn payoff. "Sprinting burns calories and gets the job done in a fraction of the time it takes to jog," Rosante explains. This type of high-intensity interval training is especially effective because your body uses more energy to return to a resting state after skyrocketing your heart rate several times during a workout.
You can do Rosante's simple (but brutally difficult) sprint interval workout on almost any cardio machine. So don't worry if you can't always use the treadmill—you can also use an indoor cycling bike, rowing machine, elliptical, and so on.
When we think of yoga and weight loss, we immediately think of power yoga. Endorsed by celebrities from Malaika Arora Khan to Jennifer Aniston, it's a fantastic practice for those who want to lose weight without going to the gym.
Power yoga is a dynamic practice that flows from one posture to the next. When you do it, your muscles warm up quickly, which aids in the burning of calories. Not to mention that the postures help to build muscle and strength. Did you know that certain power yoga poses can help you burn more calories than treadmill running? Yes, you read that correctly.
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Medically Reviewed : Our stories are medically reviewed and fact-checked by board-certified specialists to ensure that all factual statements about medical conditions, symptoms, treatments, procedures and tests, standards of care, and typical protocols are accurate and reflect current guidelines as well as the most recent research.
Warning
Before beginning a new workout routine or diet, consult your doctor, especially if you have a medical condition or an injury.