7-Day Fat-Burning Fitness Plan for Beginners

A weekly beginner-friendly fat burning workout plan that WORKS!

The best workouts for burning fat and losing weight raise your heart rate quickly, and then keep it elevated throughout. An elevated heart rate means your body is using more calories. When you keep your heart working hard, your body will tap into fat stores for extra energy.

We designed this beginner fitness plan to be effective at burning fat. While weight lifting and yoga are great for long term health, these quick 4-move workouts will deliver faster results.

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When constructing this 7-day plan, we chose simple bodyweight moves meant to tone and burn calories. This means you don’t need any fancy equipment or even a gym membership. Just put on some comfy clothes and get down to it!

The moves you’ll be doing are:

  • Burpees
  • Mountain Climbers
  • Squats
  • Russian Twists
  • Leg Lifts
  • Hip Twists
  • Lunges
  • Push Ups
  • Plank

These are basic moves that everyone should be able do perform correctly. In fact, most other moves you’ll learn at the gym are just variations of these. Learn to do these correctly and effectively and you’ll already be halfway to a total transformation.

Each day of the week, you’ll have a different combination of these moves. Four moves per day to be repeated for a total of four rounds. The faster you go, the more challenging the workout will be. Therefore, in order to get the best results, perform the exercises as fast as you can while maintaining proper form. You should be feeling your muscles start to burn as you near the last repetitions.

This format is great for beginners because it allows you to master useful exercises and set your own pace, while still pushing you to complete daily workouts. It’s a balance between challenge and comfort.

We’ve tried to make the workouts as accessible as possible with this free calendar. Download it below (it’s completely free!) and you can either print it out or save it on your phone. That way you can easily pull it up at the gym.

Once you’ve completed the seven days, you can take a rest day and repeat, or you can move on to a different fitness plan. We have a variety of beginner workouts available for free. You can take on yoga, or commit to a 17-Day Walk/Run Plan that’s great for building cardiac endurance.

Do whichever workout you find the most fun! What matters is that you keep active. Don’t stop once this 7-day plan is over. Use your momentum to carry you forwards.

What You’ll Need: a mat or towel to lay on the floor.

What to Do: Perform the 4 moves assigned for the day. Rest 30 seconds and repeat. Complete 4 rounds.

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

Download this FREE Plan and get started!

Burpees

Mountain Climbers

Squats

Russian Twists

Leg Lifts

Plank Hip Twists

Walking Lunges

Sumo Squats

Reverse Lunge with Front Kick

Push Ups

Plank

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