7-Day Weight Loss Challenge

Here is my 7-day weight loss challenge workout! This workout is designed to help you slowly achieve your fitness goals and properly adjust your body to working out. Instead of throwing yourself into a routine that your body is not prepared for, this workout gradually builds up intensity and exercises. If you are not comfortable with performing a specific exercise, then you can modify it or replace it with an exercise that you are comfortable with. Feel free to take any rests or water breaks in between sets or exercises. Lastly, once you complete the 7-day challenge, then you can continue to use this plan and replace the exercises with some of your own. Enjoy!

Day 1:

  • Treadmill: Run 1 minute/ Walk 3 minutes (x2)
  • Walk incline 5 minutes
  • Circuit: jumping jacks 15 seconds, high knees 15 seconds, REST, burpees 15 seconds, push-ups 15 seconds

Day 2:

  • Elliptical: Run 2 minute/ Walk 2 minutes (x2)
  • Walk incline 5 minutes (increase the incline, if you can)
  • Circuit: jumping jacks 15 seconds, high knees 15 seconds, REST, burpees 15 seconds, push-ups 15 seconds, sit-ups 15 seconds (x2)

Day 3:

  • Treadmill: Run 3 minute/ Walk 2 minutes (x2)
  • Walk incline 5 minutes (increase the incline, if you can)
  • Circuit: jumping jacks 20 seconds, high knees 20 seconds, REST, burpees 20 seconds, push-ups 20 seconds, sit-ups 20 seconds, REST (x2)

Day 4:

  • Bike: Higher intensity 4 minute/ medium to low intensity 2 minutes (x2)
  • Walk incline 5 minutes (increase the incline, if you can)
  • Circuit: jumping jacks 30 seconds, high knees 30 seconds, REST, burpees 30 seconds, push-ups 20 seconds, sit-ups 30 seconds, REST (x2)

Day 5:

  • Elliptical: Run 3 minute/ Jog 2 minutes (x2)
  • Walk incline 5 minutes (increase the incline, if you can)
  • Circuit: jumping jacks 30 seconds, high knees 30 seconds, REST, burpees 30 seconds, push-ups 30 seconds, sit-ups 30 seconds, REST tricep dips (on a bench or the floor) 20 seconds (x2)

Day 6:

  • Bike: Higher intensity 3 minute/ medium intensity 3 minutes (x2)
  • Walk or jog incline 5 minutes (increase the incline, if you can)
  • Circuit: jumping jacks 30 seconds, high knees 30 seconds, REST, burpees 30 seconds, push-ups 30 seconds, sit-ups 30 seconds, REST tricep dips (on a bench or the floor) 30 seconds, lunges 30 seconds (x3)
  • Stair Stepper: 3 minutes

Day 7:

  • Treadmill or Elliptical: Run 4 minute/ Jog 3 minutes / Walk 1 minute (x2 or 3x)
  • Walk or jog incline 5 minutes (increase the incline, if you can)
  • Circuit: jumping jacks 40 seconds, high knees 40 seconds, REST, burpees 40 seconds, push-ups 40 seconds, sit-ups 40 seconds, REST, tricep dips (on a bench or the floor) 40 seconds, lunges 40 seconds, REST, squats 40 seconds (x3)
  • Stair Stepper: 3 minutes

Contact: Audrey H |allaboutaudblog@gmail.com | Instagram: allaboutaud | Recent posts: 

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