7-Day Fat Burning Cardio Workout

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This 7-day cardio plan is a challenge for anyone who wants to test and improve their endurance. It’s a fat burning, heart racing program guaranteed to make you sweat.

There are workouts for all seven consecutive days, alternating between steady-state cardio (running or jogging) and high-intensity interval training. On HIIT days, you’ll be doing up to six moves a day, including squats, burpees, and planks. These moves are great for burning calories and they can boost your metabolism for up to 24 hours afterwards.

This 7-day cardio plan is meant to be a challenge, and you should not do it for two consecutive weeks. In fact, we highly encourage a rest day before and after the cardio plan.

What You’ll Need: a gym timer (Gymboss is a free to download app)

What to Do: Follow the workout assigned for each day. Make sure to warm-up before the workout and stretch afterwards.

Below we’ve included videos that show how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.

Download your FREE 7-Day Fat Burning Plan today! 


Mountain Climbers

Sumo Squats

Squat Jumps



12 Comments on "7-Day Fat Burning Cardio Workout"

  1. Erin  January 12, 2017

    Where’s the schedule?

    • Gale Compton  January 12, 2017

      Erin, OMG…it’s missing. We’ll get that added back today. 🙂

  2. Susan Buckingham  January 12, 2017

    So much for that workout…laffs.

  3. sharon  January 13, 2017

    I try to download this but it wouldn’t accept my details. What happened?

  4. Lisa  February 1, 2017

    How do you download the calendar? I’ve “purchased” it twice, received 2 emails (one being a receipt the other confirming my membership), but nothing for actual download.

  5. Dr Geniuz  November 23, 2017

    Hello, please how much calories would this amount to?

    • Gale Compton  November 25, 2017

      There are too many variables, i.e. body weight, height, etc., to determine an exact number of calories burned per individual.

  6. Benjamin  April 18, 2019

    Hi, I bookmarked this post because of all the great workouts! I have been looking for effective exercises to get a tighter bod but build and keep muscle. I’m just a little confused and would like the opinion of an expert. Firstly, would these exercises be effective for guys? Second, You mention cardio that makes you sweat, short and powerful, and leaves you completely exhausted”. I’m a little confused because on https://lifttips.wordpress.com/2019/04/08/the-hidden-truth-about-cardio/ I read that “Light cardio promotes a healthy heart and increases your endurance. On the other hand, though… heavy cardio actually begins to have the opposite effects.” If I jump in and cardio workout hard my body would burn the most effective source of energy first – which is muscle and not the fat I want to lose. If I went to the gym today and did these workouts would I burn muscle?

    • Erin Milller  April 18, 2019

      Hi Benjamin,
      First, yes! These cardio workouts are great for men too!
      Second, When it comes down to it, nutrition is the deciding factor here. As long as you eat some protein & carbs within an hour or 2 of each workout, your body should have the fuel that it needs to get through the workout without negatively affecting muscle development. On the other hand, heading to the gym on an empty stomach and proceeding to perform a long duration (60+ minutes,) high-intensity workout can be detrimental to muscle growth. Distance runners have a hard time packing on muscle because they have a difficult time getting into a caloric surplus. As long as you’re not in too much of a caloric deficit each day, performing occasional short bursts of high intensity exercise will maintain/improve the speed of your metabolism. This means you will not only maintain muscle mass, but burn fat at a safe and steady rate as well. Light, steady-state cardio and high-intensity exercise are both effective at burning fat, it’s simply a matter of which one you enjoy more 🙂 Hope that helps!


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