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
- Shoulder Presses
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:
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:
- Bicycle Crunches
- Leg Raises
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.
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.