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



10 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.


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