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7 Day Fat Loss Workout Plan: A Guide

7 Day Fat Loss Workout Plan: A Guide

Table of Contents


Fat loss is an important goal for many people who are looking to improve their overall health and performance. To help you get started, we’ve put together a comprehensive 7 day fat loss workout plan that you can use to reach your goals.



Overview of the 7 Day Fat Loss Plan


This 7 day fat loss plan consists of four main components:




  • Strength training exercises

  • Low-impact aerobic exercises

  • Interval training

  • Core exercises



For each day of the plan, you will spend about an hour on each of the four components. We recommend keeping to this schedule as closely as possible for maximum effectiveness.



Day 1: Strength Training


The first day of this plan will focus on strength training exercises. We recommend doing at least three sets of 10 repetitions of the following exercises:




  • Back Squats

  • Deadlifts

  • Shoulder Presses

  • Lunges



It’s important to rest for at least 30 seconds between sets to ensure you get the most out of your workouts. In addition, make sure to stretch your muscles after each set to limit soreness later.



Day 2: Low-Impact Aerobics


On the second day of this plan, you will focus on low-impact aerobic exercises. These exercises help to improve your cardiovascular fitness and are an important part of any fat-loss plan. We recommend doing at least 30 minutes of low-impact exercise. Some good options include:




  • Jogging

  • Walking

  • Swimming

  • Rowing



Day 3: Interval Training


On the third day of this plan, you will do interval training. Interval training is an effective way to burn more calories in less time. We recommend doing at least 20 minutes of interval training. You can vary the intervals and types of exercises you do, but a good starting point is to alternate between one minute of high-intensity activity followed by one minute of rest.



Day 4: Core Exercises


The fourth day of this plan will focus on core exercises. These exercises help strengthen your abdominal muscles, which are important for overall balance and stability. We recommend doing at least three sets of 10 repetitions of the following exercises:




  • Crunches

  • Bicycle Crunches

  • Leg Raises

  • Planks



Rest for at least 30 seconds between sets to ensure you get the most out of your workouts. In addition, make sure to stretch your muscles after each set to limit soreness later.



Days 5-7: Rest & Recovery


Days 5-7 are meant for rest days. During these days, make sure to get plenty of rest and to focus on your nutrition and hydration. Proper nutrition and hydration are important to ensure you have the energy and nutrients to perform your workouts for maximum results.



FAQ


Q: How long should my workouts be?

A: Each workout should last at least an hour and should focus on strength training, low-impact aerobics, interval training, and core exercises.



Q: How often should I do this plan?

A: We recommend doing this plan at least three times a week. Make sure to give yourself a day or two of rest and recovery between workouts.



Q: What if I don’t have any weights or gym equipment?

A: You can still do this plan using just bodyweight exercises. There are plenty of bodyweight exercises that you can do to target all of the muscle groups.

How long will it take to see results with the 7 Day Fat Loss Workout Plan?

It depends on how often you are able to stick to the workout plan and how disciplined you are with your diet. Generally, you can see results in as little as one to two weeks, with more significant results visible after one month.

What other lifestyle changes can I make to complement the 7 Day Fat Loss Workout Plan?

In addition to the 7 Day Fat Loss Workout Plan, you can also adjust your diet to make healthier food choices, reduce your stress levels, get ample sleep, and engage in regular physical activity. Adopting healthy lifestyle changes such as increasing your consumption of vegetables, fruits, whole grains and lean proteins; decreasing your consumption of added sugars, trans fats and fried foods; and drinking plenty of water can help to accelerate your results. Additionally, incorporating strength training, flexibility and balance exercises into your routine further complements your plan. Finally, don’t forget to listen to your body and be mindful of how you’re feeling during and after your workouts.

How often should I perform the exercises in the 7 Day Fat Loss Workout Plan?

To maximize the effectiveness of the exercises in the 7 Day Fat Loss Workout Plan, it’s best to perform them 3-4 times per week on nonconsecutive days. This will allow your muscles to rest and recover between workouts.

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