{"id":24556,"date":"2021-07-07T21:46:24","date_gmt":"2021-07-07T21:46:24","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=24556"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"7-day-workout-plan-for-weight-loss","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/","title":{"rendered":"7-Day Workout Plan For Weight Loss To Try Today!"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/#An_Effective_7-Day_Workout_Plan_No_Equipment_Weight_Loss\" >An Effective 7-Day Workout Plan No Equipment Weight Loss<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/#Day_1_Monday\" >Day 1: Monday<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/#Pushups\" >Pushups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/#Body-Weight_Squats\" >Body-Weight Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/#Planks\" >Planks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/#Lunges\" >Lunges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/#Step-Ups\" >Step-Ups<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/#Day_2_Tuesday\" >Day 2: Tuesday<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/#Day_3_Wednesday\" >Day 3: Wednesday<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/#High_Knees\" >High Knees<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/#Jumping_Jacks\" >Jumping Jacks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/#Side-To-Side_Runs\" >Side-To-Side Runs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/#Bicycle_Abs\" >Bicycle Abs<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/#Day_4_Thursday\" >Day 4: Thursday<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/#Day_5_Friday\" >Day 5: Friday<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/#Day_6_Saturday\" >Day 6: Saturday<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/#Day_7_Sunday\" >Day 7: Sunday<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/#Get_your_personalized\" >Get your personalized<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">One of the significant steps most people take when it comes to keeping fit is deciding to lose weight. Given the popularity of the sedentary lifestyle, most individuals are struggling to maintain an ideal weight. That said, you will find numerous weight-loss programs, some ranging from diet plans to exercise programs. If you lean more towards an exercise program, you need to know that finding the right exercise is vital for weight loss. Note that it can be strenuous and nerve-wracking, especially for beginners. We understand all this, which is why we have developed this 7-day workout plan for weight loss.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Workout_Plan_For_Weight_Loss\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">This article will be looking at an effective 7-day <a href=\"https:\/\/betterme.world\/articles\/push-ups-vs-bench-press\/\">workout plan<\/a> for weight loss without any equipment. This is a very effective regime for beginners. As always, do not attempt this exercise program without consulting both your healthcare provider and fitness coach. Without further ado, let us get straight into the workout plan.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"An_Effective_7-Day_Workout_Plan_No_Equipment_Weight_Loss\"><\/span><b>An Effective 7-Day Workout Plan No Equipment Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you are thinking of starting an <a href=\"https:\/\/betterme.world\/articles\/3-day-workout-plan-female\/\">exercise program<\/a> at home to lose belly fat or drop some pounds, then we have got you covered. A weight-loss journey can be extra challenging and demanding, especially if you lack a guide.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The possibility of incorporating the wrong exercises is pretty hard, the main reasons might be because you forget to consider your body shape, fitness level, and other dire aspects. You find that most people blindly follow a routine because it has been set by their favorite trainer or fitness expert. This is a wrong approach to weight loss or fitness, for that matter.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The first thing you ought to do is do your research about what to consider before following an <a href=\"https:\/\/betterme.world\/articles\/muscle-recovery-time\/\">exercise program<\/a>. Some of the aspects you must evaluate include your health status, fitness level, and body shape. There are programs that are more practical for individuals with <a href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/\">different physiques<\/a> and in various fitness levels.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The following home workout plan is specifically designed for beginners and requires no equipment to kick start their weight loss journey. Let us take a look at what you are expected to do over this one week.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/5-day-dumbell-workout\/\">5-Day Dumbell Workout Split For Building Lean Muscle Mass<\/a><\/span><\/i><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Workout_Plan_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-33406 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4885-1024x576.png\" alt=\"7 day workout plan for weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4885.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4885-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4885.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4885.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1_Monday\"><\/span><b>Day 1: Monday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How better to kick off the week than with a body-weight strength <a href=\"https:\/\/betterme.world\/articles\/pregnancy-workout-plan\/\">training routine<\/a>? The advantage of such training is that it boosts your metabolism, endurance, and fitness (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/body-weight-training-ditch-the-dumbbells\/art-20304638\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Increased metabolism is integral for weight loss because experts have an association between weight loss and <a href=\"https:\/\/betterme.world\/articles\/plank-benefits\/\">enhanced metabolism<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to Mayo Clinic, an increased metabolism helps your body burn more calories, even when you are at rest (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/metabolism\/art-20046508#:~:text=Metabolism%20is%20the%20process%20by,your%20body%20needs%20to%20function.\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). As we all know, burning more calories than you are consuming contributes to <a href=\"https:\/\/betterme.world\/articles\/are-planks-good-for-abs\/\">weight loss<\/a>. Some of the best strength-training body-weight <a href=\"https:\/\/betterme.world\/articles\/leg-workout-for-running\/\">exercises<\/a> to perform on this day include:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Pushups\"><\/span><b>Pushups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Pushups are some of the best strength-building exercises. They highly engage your core and leg muscles and effectively build strength throughout your body (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/326149\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Fitness experts recommend them as an excellent substitute for the chest press machine exercise (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/body-weight-training-ditch-the-dumbbells\/art-20304638\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). In addition, it builds more muscular endurance, which requires core activation, helping target your abdominal muscles. It is, therefore, a great exercise to help trim abdominal or belly fat.<\/span><\/p>\n<p><b>How to:\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">There are various pushup variations that you can perform. However, as a beginner, we advise you to concentrate on the regular pushup. So, here is how you perform it (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/326149\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on your fours and slowly extend your legs behind until you are resting on the balls of your feet. Keep your arms in line with your shoulders and directly underneath them. Remember also to keep your back straight and face down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe in and start moving your chest towards the floor. However, do not rest it on the floor but a few inches above the ground. If this proves difficult, get on your knees and perform this step.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the movement at the bottom for a second, exhale, and then push your upper body up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat ten times.<\/span><\/li>\n<\/ol>\n<div style=\"width: 640px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-24556-1\" width=\"640\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/5e82ff6f309d16.99555505\/source.mp4?_=1\" \/><a href=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/5e82ff6f309d16.99555505\/source.mp4\">https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/5e82ff6f309d16.99555505\/source.mp4<\/a><\/video><\/div>\n<h4><span class=\"ez-toc-section\" id=\"Body-Weight_Squats\"><\/span><b>Body-Weight Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Squats are a staple in any weight loss program because they are very effective if done correctly. The correct process to perform them correctly is as follows (<\/span><a href=\"https:\/\/www.mayoclinic.org\/5-common-mistakes-when-you-squat\/art-20390086\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright with your feet hip-width apart and arms by your sides. Keep your back straight and spine in a neutral position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe in, push your hips backwards, and start to lower yourself as if you are taking a seat. Press through your heels as it removes the pressure from your knees and quads, resulting in an increased knee injury.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squat to the point of comfort, and hold the squat for a couple of minutes. Breathe out and stand to return to the starting position. As you come up, remember to clench your glutes and maintain a straight back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat at least ten times.<\/span><\/li>\n<\/ol>\n<div style=\"width: 640px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-24556-2\" width=\"640\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/5e8300344ac380.76491268\/source.mp4?_=2\" \/><a href=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/5e8300344ac380.76491268\/source.mp4\">https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/5e8300344ac380.76491268\/source.mp4<\/a><\/video><\/div>\n<h4><span class=\"ez-toc-section\" id=\"Planks\"><\/span><b>Planks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Planks are other exercises to perform on this day as they help strengthen your back and abdominal muscles. They are also excellent workouts to consider if you want to build core strength (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/best-exercises\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). For example, to perform one rep of a plank, all you have to do is (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/best-exercises\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with your elbows and lower arms on the floor. Make sure that your elbows are in line with your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your body off the floor and let it form a straight line from your head to your toes. Keep your back as straight as possible, and make sure you are facing down throughout the movement. Likewise, remember to engage your abdominal muscles to help challenge them more during this exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your feet together, and toes flexed to help support your body.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this stance for 20 to 30 seconds. Focus on not arching your back because this may result in back pain and injuries.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your body to the floor, rest for a minute, and repeat three to five times.<\/span><\/li>\n<\/ol>\n<div style=\"width: 640px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-24556-3\" width=\"640\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/48289252dca6febf5639bdc543bae83b\/source.mp4?_=3\" \/><a href=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/48289252dca6febf5639bdc543bae83b\/source.mp4\">https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/48289252dca6febf5639bdc543bae83b\/source.mp4<\/a><\/video><\/div>\n<h4><span class=\"ez-toc-section\" id=\"Lunges\"><\/span><b>Lunges<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The next body-weight strength training exercise to perform is the lunge. It works your thighs, hips, butt, and abdominal muscles if done correctly. The process of performing a lunge is as shown below (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/best-exercises\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright with your hands on your waist and feet close together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step one leg forward into a long stride. Bend the knee and place the foot flat on the floor. Keep your back straight and face ahead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend the knee of the supporting leg toward the floor. Hold in this position for at least two seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use the muscles of the forward leg to push back to the initial stance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat ten times on each leg.<\/span><\/li>\n<\/ol>\n<div style=\"width: 640px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-24556-4\" width=\"640\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/5e8b7d69884378.23342422\/source.mp4?_=4\" \/><a href=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/5e8b7d69884378.23342422\/source.mp4\">https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/5e8b7d69884378.23342422\/source.mp4<\/a><\/video><\/div>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. BetterMe app is your personal trainer, nutritionist and support system all in one. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Workout_Plan_For_Weight_Loss\">Start using our app<\/a> to stay on track and hold yourself accountable!<\/strong><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Step-Ups\"><\/span><b>Step-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">You will need to perform them with an elevated surface such as a staircase or bench. All you have to do is step on the bench as you alternate between your left and right leg. You can increase the intensity of the exercise by increasing your pace. Please note, be very cautious to avoid arching your back during the process.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These are the exercises you are required to perform on this day. You are advised to perform two to three sets, but remember to rest and hydrate between the sets. Seek the help and supervision of a trainer if you cannot master the correct technique to avoid sustaining injuries.<\/span><\/p>\n<div style=\"width: 640px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-24556-5\" width=\"640\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/470ec4fd3aad24336ac6a87dce149354\/source.mp4?_=5\" \/><a href=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/470ec4fd3aad24336ac6a87dce149354\/source.mp4\">https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/470ec4fd3aad24336ac6a87dce149354\/source.mp4<\/a><\/video><\/div>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2_Tuesday\"><\/span><b>Day 2: Tuesday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">On this day, you will be required to perform a moderate aerobic activity of your choice. It could be walking, jogging, dancing, or swimming. Unfortunately, most people tend to underestimate these activities as they do not believe that they can promote weight loss.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The reality is that these exercises are very effective in calorie burning, which helps promote weight loss. Let us look at the profile of an individual weighing 160 pounds and indulging in various moderate cardio activities for one hour. According to Mayo Clinic, such an individual will most likely burn the following calories (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/exercise\/art-20050999\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bicycling for leisure at a speed of less than ten mph- 292 calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engaging in ballroom dancing- 219 calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walking at a rate of 3.5 mph- 314 calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hiking-438 calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swimming (light or moderate)- 423 calories<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Talk to your trainer before you start any of these moderate aerobic exercises. Like with any other activity, there are still possibilities of injuring yourself when performing them. Again, some exercises are suitable for various individuals, which is why you need help determining the program that suits you best.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3_Wednesday\"><\/span><b>Day 3: Wednesday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">On this day, you will focus on a HIIT workout. It is very effective in torching calories, which may increase the speed at which you drop pounds. Below are the exercises you will perform on this day (<\/span><a href=\"https:\/\/www.nbcnews.com\/better\/lifestyle\/15-minute-full-body-hiit-workout-no-equipment-required-ncna977711\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"High_Knees\"><\/span><b>High Knees<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To perform this exercise, you will have to bring one knee up close to your chest as you press your arms up in the air. Next, lower this leg and then get the other knee towards your chest. Do this for a minute, or until you perform 30 high knees on each leg.<\/span><\/p>\n<div style=\"width: 640px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-24556-6\" width=\"640\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/b84abb9e97a5a04d566af87cdd9f338e\/source.mp4?_=6\" \/><a href=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/b84abb9e97a5a04d566af87cdd9f338e\/source.mp4\">https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/b84abb9e97a5a04d566af87cdd9f338e\/source.mp4<\/a><\/video><\/div>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Jumping_Jacks\"><\/span><b>Jumping Jacks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To perform this exercise, you will stand up with your legs spread and hands touching overhead (<\/span><a href=\"https:\/\/www.medicinenet.com\/7_minute_workout_pictures_slideshow\/article.htm\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Then, as you jump, you will bring your legs back together and put your arms to your sides. Do this for 30 seconds.<\/span><\/p>\n<div style=\"width: 640px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-24556-7\" width=\"640\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/c648d3ba562b41df6c2e530f911d94a4\/source.mp4?_=7\" \/><a href=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/c648d3ba562b41df6c2e530f911d94a4\/source.mp4\">https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/c648d3ba562b41df6c2e530f911d94a4\/source.mp4<\/a><\/video><\/div>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/\">8-Week Workout Plan To Lose Weight: A Sample Shred Workout<\/a><\/span><\/i><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Burpees<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These exercises also get your heart beating fast and your body torching more calories. You will start in a standing position and then drop to the floor to perform a pushup. You can always modify the pushup and perform it on your knees. After doing the pushup, you can jump or walk to the standing position. Repeat at least ten to fifteen times.<\/span><\/p>\n<div style=\"width: 640px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-24556-8\" width=\"640\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/5e82fe3d21e3e1.78296741\/source.mp4?_=8\" \/><a href=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/5e82fe3d21e3e1.78296741\/source.mp4\">https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/5e82fe3d21e3e1.78296741\/source.mp4<\/a><\/video><\/div>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Side-To-Side_Runs\"><\/span><b>Side-To-Side Runs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Start in a standing position and then start jumping to the right, landing on your right foot. Next, use your abdominal muscles to pull your left knee up, further engaging your obliques. Now jump to the left and land on your left foot as you pull your right knee up. Perform this exercise for a minute.<\/span><\/p>\n<div style=\"width: 640px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-24556-9\" width=\"640\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/e670297c441059f89a812cc54a1117f4\/source.mp4?_=9\" \/><a href=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/e670297c441059f89a812cc54a1117f4\/source.mp4\">https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/e670297c441059f89a812cc54a1117f4\/source.mp4<\/a><\/video><\/div>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Bicycle_Abs\"><\/span><b>Bicycle Abs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Lie on the ground and bring your knees up to a tabletop position. Pull your belly button in towards your spine, place your hands behind your head and curl up. Extend your left elbow to your right knee as you stretch the left leg at a 45-degree angle. Switch sides and perform at least ten of these movements on each side.<\/span><\/p>\n<div style=\"width: 640px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-24556-10\" width=\"640\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/10da0e117a29225bc9cc76c344e2fc9f\/source.mp4?_=10\" \/><a href=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/10da0e117a29225bc9cc76c344e2fc9f\/source.mp4\">https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/10da0e117a29225bc9cc76c344e2fc9f\/source.mp4<\/a><\/video><\/div>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_4_Thursday\"><\/span><b>Day 4: Thursday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">On this day, you will be focusing on the total-body strength training program that you performed on Monday. This means, use the program provided for Monday and perform it on this day. Again, remember to maintain the correct form and technique for maximum gains.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_5_Friday\"><\/span><b>Day 5: Friday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The program of this day entails performing a high-intensity cardiovascular activity. The increased intensity workout you will be performing incorporates the following exercises (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/high-intensity-workouts-to-burn-calories#1\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Skipping rope for one minute. During the last 30 seconds, try to increase your pace as much as you can.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">40 quick crunches<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">20 pushups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">15 jump squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest lasting for 30 to 45 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jumping rope for another minute<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">15 pushups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">25 jumping jacks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">25 crunches<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This routine will take a toll on you both physically and mentally. However, try to hold on until the end because this workout will help you burn so many calories that make you one step closer to your dream body shape.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you cannot meet all of these reps, talk to your trainer, and they will help you adjust these exercises&#8217; repetitions. Again, if the activities are too easy to perform, speak to your trainer to determine safe ways of increasing their intensity. Never take matters into your hands without professional help or advice.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_6_Saturday\"><\/span><b>Day 6: Saturday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The program for this day details how you need to perform the same exercise routine you performed on Tuesday. You can choose to stick to the same moderate aerobic activity or change to another one. Your trainer will give you more insight into the benefits and drawbacks of either method.<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Workout_Plan_For_Weight_Loss\">start using the BetterMe app<\/a> and overhaul your entire life!<\/strong><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Workout_Plan_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-33404 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4887-1024x576.png\" alt=\"7 day workout plan for weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4887.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4887-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4887.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4887.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_7_Sunday\"><\/span><b>Day 7: Sunday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is your day off. Congratulations for making it this far. Relax and enjoy a day off because you have earned it. Again, bear in mind that you need to give your muscles time to repair worn-out ones. Likewise, they also need time to recover and grow. So, on this day, you do not have any regime to perform. Do not mistake this free day for a cheat day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Just because you are not exercising today does not mean that you can now indulge in unhealthy foods and snacks. On the contrary, it would help if you still ate healthy to help prompt healthy and steady weight loss. Other tips you also need to keep in mind for faster results from this 7-day workout plan for weight loss whole body combination include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Decreasing your stress levels as stress may result in weight gain.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Getting enough and quality rest. Poor sleeping patterns may result in weight gain, compromising your weight loss efforts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eating foods rich in fiber. Fiber helps in increasing satiety levels, which prevents overeating and over-snacking.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hydrating. Water is critical in weight loss because it helps prevent overeating since most people mistake dehydration for hunger.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eating whole fruits and vegetables. These contain low calories that can help you maintain a calorie deficit for weight loss. They are excellent options to consider if you are looking for healthy snack options.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Getting active. Exercising does not give you room to be inactive. You still need to remain active to help torch more calories even when you are not exercising. For example, you can take the stairs instead of using the elevator. Similarly, you could do some yard work instead of hiring someone to do it for you. These activities still burn calories as you are using energy.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you want to lose weight or shed fat around your abdominal area, this weekly workout plan is specifically designed for you. This 7-day workout plan for weight loss contains diverse workouts that lead to the fat burning process, contributing to weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember to talk to your doctor and fitness trainer before giving this workout plan a try. Again, even if you do get the green light to perform this program, remember to maintain good nutrition. Consume a diet rich in fiber, fruits, and vegetables, and maintain a calorie deficit for weight loss. Good luck as you try this exercise regime!<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Workout_Plan_For_Weight_Loss\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Workout_Plan_For_Weight_Loss\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><iframe title=\"BetterMe app\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/a_J4nIpoGmc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for decision-making. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mayoclinic.org\/5-common-mistakes-when-you-squat\/art-20390086\"><span style=\"font-weight: 400;\">5 common mistakes when you squat<\/span><\/a><span style=\"font-weight: 400;\"> (2018, mayoclinic.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.nbcnews.com\/better\/lifestyle\/15-minute-full-body-hiit-workout-no-equipment-required-ncna977711\"><span style=\"font-weight: 400;\">A 15-minute full body HIIT workout-no equipment required<\/span><\/a><span style=\"font-weight: 400;\"> (2019, nbcnews.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/body-weight-training-ditch-the-dumbbells\/art-20304638\"><span style=\"font-weight: 400;\">Body-weight training: Ditch the dumbbells<\/span><\/a><span style=\"font-weight: 400;\"> (2017, mayoclinic.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicinenet.com\/7_minute_workout_pictures_slideshow\/article.htm\"><span style=\"font-weight: 400;\">Exercise and Fitness: The 7-Minute Workout<\/span><\/a><span style=\"font-weight: 400;\"> (2018, medicinenet.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/exercise\/art-20050999\"><span style=\"font-weight: 400;\">Exercise for weight loss: Calories burned in 1 hour<\/span><\/a><span style=\"font-weight: 400;\"> (2019, mayoclinic.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/high-intensity-workouts-to-burn-calories#1\"><span style=\"font-weight: 400;\">High-Intensity Workouts: Burn Calories Better, Longer<\/span><\/a><span style=\"font-weight: 400;\"> (2016, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/metabolism\/art-20046508#:~:text=Metabolism%20is%20the%20process%20by,your%20body%20needs%20to%20function.\"><span style=\"font-weight: 400;\">Metabolism and weight loss: How you burn calories<\/span><\/a><span style=\"font-weight: 400;\"> (2020, mayoclinic.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/best-exercises\"><span style=\"font-weight: 400;\">What are the best exercises for overall health and fitness?<\/span><\/a><span style=\"font-weight: 400;\"> (2020, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/326149\">What happens if you do pushups every day?<\/a> (2019, medicalnewstoday.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>One of the significant steps most people take when it comes to keeping fit is deciding to lose weight. Given the popularity of the sedentary lifestyle, most individuals are struggling to maintain an ideal weight. That said, you will find numerous weight-loss programs, some ranging from diet plans to exercise programs. If you lean more [&hellip;]<\/p>\n","protected":false},"author":35,"featured_media":24558,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[114],"class_list":["post-24556","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7-Day Workout Plan For Weight Loss To Try Today! - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you looking for an effective 7-day workout plan for weight loss? Look no further! This article includes a detailed routine that anyone can do!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7-Day Workout Plan For Weight Loss To Try Today!\" \/>\n<meta property=\"og:description\" content=\"Are you looking for an effective 7-day workout plan for weight loss? Look no further! This article includes a detailed routine that anyone can do!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1465616207.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"R. Mogeni\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"R. Mogeni\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/\"},\"author\":{\"name\":\"R. Mogeni\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/f34f31e15f42d03282ccb834ad7055dc\"},\"headline\":\"7-Day Workout Plan For Weight Loss To Try Today!\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/\"},\"wordCount\":2799,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1465616207.jpg\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">One of the significant steps most people take when it comes to keeping fit is deciding to lose weight. Given the popularity of the sedentary lifestyle, most individuals are struggling to maintain an ideal weight. That said, you will find numerous weight-loss programs, some ranging from diet plans to exercise programs. If you lean more towards an exercise program, you need to know that finding the right exercise is vital for weight loss. Note that it can be strenuous and nerve-wracking, especially for beginners. We understand all this, which is why we have developed this 7-day workout plan for weight loss.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This article will be looking at an effective 7-day <a href=\\\"https:\/\/betterme.world\/articles\/push-ups-vs-bench-press\/\\\">workout plan<\/a> for weight loss without any equipment. This is a very effective regime for beginners. As always, do not attempt this exercise program without consulting both your healthcare provider and fitness coach. Without further ado, let us get straight into the workout plan.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>An Effective 7-Day Workout Plan No Equipment Weight Loss<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">If you are thinking of starting an <a href=\\\"https:\/\/betterme.world\/articles\/3-day-workout-plan-female\/\\\">exercise program<\/a> at home to lose belly fat or drop some pounds, then we have got you covered. A weight-loss journey can be extra challenging and demanding, especially if you lack a guide.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The possibility of incorporating the wrong exercises is pretty hard, the main reasons might be because you forget to consider your body shape, fitness level, and other dire aspects. You find that most people blindly follow a routine because it has been set by their favorite trainer or fitness expert. This is a wrong approach to weight loss or fitness, for that matter.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The first thing ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/\",\"url\":\"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/\",\"name\":\"7-Day Workout Plan For Weight Loss To Try Today! - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1465616207.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are you looking for an effective 7-day workout plan for weight loss? Look no further! 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This article includes a detailed routine that anyone can do!","og_url":"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1465616207.jpg","type":"image\/jpeg"}],"author":"R. Mogeni","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"R. Mogeni","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/"},"author":{"name":"R. Mogeni","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/f34f31e15f42d03282ccb834ad7055dc"},"headline":"7-Day Workout Plan For Weight Loss To Try Today!","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/"},"wordCount":2799,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1465616207.jpg","articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">One of the significant steps most people take when it comes to keeping fit is deciding to lose weight. Given the popularity of the sedentary lifestyle, most individuals are struggling to maintain an ideal weight. That said, you will find numerous weight-loss programs, some ranging from diet plans to exercise programs. If you lean more towards an exercise program, you need to know that finding the right exercise is vital for weight loss. Note that it can be strenuous and nerve-wracking, especially for beginners. We understand all this, which is why we have developed this 7-day workout plan for weight loss.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">This article will be looking at an effective 7-day <a href=\"https:\/\/betterme.world\/articles\/push-ups-vs-bench-press\/\">workout plan<\/a> for weight loss without any equipment. This is a very effective regime for beginners. As always, do not attempt this exercise program without consulting both your healthcare provider and fitness coach. Without further ado, let us get straight into the workout plan.<\/span>\r\n<h2 style=\"text-align: center;\"><b>An Effective 7-Day Workout Plan No Equipment Weight Loss<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">If you are thinking of starting an <a href=\"https:\/\/betterme.world\/articles\/3-day-workout-plan-female\/\">exercise program<\/a> at home to lose belly fat or drop some pounds, then we have got you covered. A weight-loss journey can be extra challenging and demanding, especially if you lack a guide.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The possibility of incorporating the wrong exercises is pretty hard, the main reasons might be because you forget to consider your body shape, fitness level, and other dire aspects. You find that most people blindly follow a routine because it has been set by their favorite trainer or fitness expert. 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