7-Day Fat Burning Challenge

Get strong and lean in seven days!

This fat burning challenge is all about getting rid of those rolls and bulges that you don’t want on your body. The problem with fat is that it’s difficult to target! We have workouts designed to build up and tone your arms, legs, and abs, but we wanted to create one that would burn fat from all over your body. The more you work out (and the higher the intensity of that workout), the more calories you’ll burn. That gives you a better chance of shedding fat from key areas!

Challenges like this one are great because they make us stronger, which in turn makes us feel happier and more confident. The more confident you are, the more willing you may be to try new dynamic workouts! In the end, you’ll see amazing results and feel great.

What makes this fat burning challenge work?

The intensity, frequency, and diversity in each workout is what makes this challenge so effective. The exercises hit each muscle group for a full body workout. These are all fast-paced workouts that will keep your heart pumping, so make sure you stay well hydrated by drinking lots of water along the way!

Read the exercises below, follow the routine, and by the end of this challenge you’ll feel more confident to take on an even bigger challenge! You’ll also be a stronger version of yourself who just happens to have shed some excess pounds. Fat is burned while working out, but helping it stay away is all about your diet. Check out our 7-Day Weight Loss Menu to combat fat from all sides, achieving the results you’re looking for!

7-Day Fat Burning Challenge

7-Day Fat Burning Challenge

Equipment Needed: An interval timer (Gymboss is a free app download), a set of medium-weight dumbbells (12 to 15 pounds), a yoga mat or a soft surface, and water for hydration.

What to Do: This challenge is spread out over a 7-day period. There is a routine for the morning, afternoon, and evening. The morning and afternoon routines will burn fat and increase your cardio capabilities while the evening routine will help you build strength.


We suggest starting on Monday, but you can start any day of the week!

Monday (Day 1): Morning, Afternoon, Evening
Tuesday (Day 2): Morning, Evening
Wednesday (Day 3): Afternoon, Evening
Thursday (Day 4): Morning, Afternoon
Friday (Day 5): Evening
Saturday (Day 6): Rest (You’ve earned it!)
Sunday (Day 7): Morning, Afternoon, Evening


A 4-minute Tabata Routine. Perform each exercise for 20 seconds and rest 10 seconds after each one. Repeat this routine two times.

  1. Pushups
  2. Crunches
  3. Plyometric Lunges
  4. Slow Bicycles – These give your abs a stronger burn, which works the muscle harder and helps build your metabolism.


A 4-minute Tabata Routine. Perform each exercise for 20 seconds and rest 10 seconds after each one. Repeat this routine two times.

  1. Chair Dips – Get your butt as low to the ground as possible while keeping your arms tucked into your ribs.
  2. V-ups
  3. Power Jumping Jacks – Explosive jumps!
  4. Plank – Tuck your belly into your spine and keep your core tight. Don’t forget to breathe!


Perform each exercise for one minute. Repeat three times.

  1. Leg Raises
  2. Bicep Curls
  3. Tricep Kickbacks – Make sure to really squeeze the tricep at the top. Keep the elbows high and arms tucked into your side.
  4. Shoulder Press – Feet shoulder-width apart while keeping your core tight.
  5. Jump Squats
  6. Weighted Jack Knife – You can use two weights to make this exercise more challenging.




Plyometric Lunges

Slow Bicycles

Chair dips


Power Jumping Jacks


Leg Raises

Bicep Curls

Tricep Kickbacks

Shoulder Press

Jump Squats

Weighted Jack Knife

If you’re looking to focus on body specific workouts, check out some of our favorite workouts:

And, of course, be sure to like our Facebook page and follow us on Pinterest for tasty recipes, clean eating tips, and healthy lifestyle resources.

This post may include affiliate links.

Trainer Clifford

Clifford is a NASM Certified Personal Trainer and a lover of all things health, fitness, personal development, and community. When he's not cycling, hiking, or exploring new food recipes, he works to help others achieve personal growth.

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  1. Has anyone tried this? What sort of results do you get after the seven days along with a low carb, low calorie diet?

    1. Emily, The results will vary depending on your current weight, activity level, etc.. That being said, by following a clean eating plan, watching portions, and being committed to the workout, you will likely see results. Keep us posted! 🙂

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