7-day weight loss workout plan: Exercises you must do

Your office work or household chores may be the reasons why you are a weekend warrior. But if you can dedicate some time to a fitness routine, don’t randomly pick one exercise. It is certainly not an effective way of losing weight. You need a proper weight loss workout schedule that you can follow every single day. Running, walking, and swimming are all great ways to lose weight. But when you come up with a seven-day weight loss workout plan, make sure to include aerobic activities, strength training and yoga. Doing different exercises every day is an effective way to drop pounds. It is also a way to make sure your workout schedule does not get monotonous.

Why is it important to exercise seven days a week to lose weight?

Physical activity can help to lose weight, but you may need up to 60 minutes per day if you rely only on exercise for weight loss, according to the American Diabetes Association. “Following a disciplined fitness routine can help shed extra kilos, and also prevent weight gain. However, you must be careful not to over exercise, which can affect the body,” says fitness expert Aman Puri.

Also, make sure to lose weight at a gradual, and steady pace. People who lose about 1 to 2 pounds (0.45 kilogram to 1 kg) a week are more likely to keep the weight off than those who drop pounds quickly, as per the US Centers for Disease Control and Prevention.

Seven-day weight loss plan to follow

You may include moderate aerobic activities over vigorous ones since the former is more sustainable with a continuous exercise routine for weight loss. “These include brisk walking, and running. However, these should be combined with strength training for maximum benefit,” says the expert. One day of yoga a week is also recommended since it improves metabolism, which is crucial for weight loss.

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Here’s a seven-day weight loss schedule you can consider:

1. Day 1: Lower body strength training

Squats

• Stand straight with your feet hip-width apart, and keep your head straight.
• Lower yourself down like bending towards an invisible chair position and again lifting.

Lunges

• Stand with your feet hip-width apart to do lunges.
• Step forward so that one of your legs is ahead of your torso and the other is placed behind you. Your foot should be flat while it is on the floor.
• Lower your body and bend your knees to about 90 degrees.
• With force, push off from your front leg to go back to the starting position.

2. Day 2: Cardio exercises for the whole body

“You can go for cycling or running for 30 minutes and a core exercise like planks for weight loss,” suggests Puri.

Planks

• Keep your hands straight and the body in a push-up position by placing elbows and shoulders in front of the chest.
• Bend your elbows and put the entire weight on your forearms or elbows while raising your lower body. Hold the plank pose for a few seconds and then repeat the steps.

3. Day 3: Brisk walking for the whole body

• Hold your head high and look forward.
• Relax your back, neck, and shoulders while walking, which should be faster than a stroll.
• While brisk walking for 30 minutes, swing your arms freely, but there should be a slight bend in your elbows.

4. Day 4: Upper body strength training

Incline push-ups

• For performing incline push-ups, keep your body in a straight line head aligned with the spine, toes pointed towards the floor and both palms at a shoulder-width distance.
• Place your hands on the elevated surface inhaling while bending elbows to the lower level of the chest.

Dumbbell chest press

• To do dumbbell chest press for weight loss, lie on your back holding a dumbbell in each hand.
• Then hold the weights on your upper arms, raising them upwards.
• Hold the weights and lower and raise the hand.

5. Day 5: Core exercise

Bicycle crunch

• Lie down on your back, lifting the shoulders and raising the head.
• Bring one knee and the opposite elbow close to each other while extending the other.
• Return and switch knees and elbows.

Vertical leg crunch

• Lie down straight on the ground, and raise your legs straight.
• Place your hands behind the head and incline your head towards the legs.

Reverse crunches

• Lie down on your back and lift the knees and thighs to a 90-degree angle with calves parallel to the floor.
• Now try to move your knees towards the face and hold.

6. Day 6: Squats for lower body

Jump squats

• Stand with your feet apart and aligned to the hip width.
• Keep your hands behind the head.
• Bend a little forward, adding your weight to the heels.
• Lower your hips, bend your knees slightly, then jump and again stand up.

7. Day 7: Yoga

Make yoga part of your seven-day weight loss workout plan. “You can do bridge pose along with deep breathing exercises,” says Puri

• To do bridge pose, lie on your back with your feet hip-width apart, knees bent and arms at your sides.
• As you engage your core, gently press your lower back into the ground.
• Inhale while pressing down through your feet. Lift your hips up so that your spine is off the floor.
• Your knees should be aligned with your hips, and thighs parallel. Your head, neck, and shoulders should be relaxed and resting flat on the floor.
• Hold the pose for 60 seconds, as you focus on your breathing and engage your glutes and core.
• To release, exhale and gradually lower down your spine back down to the yoga mat.

“Do these exercises for weight loss after 10 minutes of stretching as part of your warm-up exercise,” says Puri.

Consistently exercising for a longer duration of time is recommended if you want to lose weight in a week. So, follow the seven-day weight loss workout plan, but make sure to eat healthy and sleep well too.