7 Day Total Body Workout Challenge

Head-to-toe routines for any fitness level!

Our 7 day total body workout challenge is perfect for all fitness levels!

Whether you want to lose weight or just maintain your general fitness, our 7 day Total Body Workout Challenge can help! Every routine includes a modification for beginner, intermediate, or advanced levels, making it perfect for any fitness level. And while the workout is only one week long, you can repeat it as many times as you’d like. Just remember to increase the challenge as you get more fit because if it doesn’t challenge you, it won’t change you

Benefits of Total Body Training

beginner to advanced 30-day challenge

Full body exercise offers many different benefits. One of our favorite things about it is that it’s great for busy schedules. Total body training is great because it works multiple muscle groups at once. Think of it like multitasking– you can get more done in a shorter amount of time. Furthermore, total body exercise burns more calories compared to isolated training routines. Again, working multiple muscle groups is the key! It requires more effort, and thus burns more calories. 

7 Day Total Body Workout Challenge

21 Days to Total Body Toning

The rules of our 7 day Total Body Workout Challenge are simple! All you need to do is complete the workout specified for each day. Here are a few things to keep in mind this week:

  • Always prioritize proper form over number of reps and time. Some of the workouts will have you racing the clock or trying to get as many reps as possible. While this can make the routine more exciting, it’s always important to prioritize proper form over anything else.
  • Use a weight that challenges you. You will notice that each workout specifies a light, medium, or heavy weight. Obviously, this will vary from person-to-person. Use your best judgement and challenge yourself, but again, prioritize proper form over lifting heavy weight.
  • Don’t just do the bare minimum. If you’re actually at an intermediate (or advanced) fitness level, don’t settle for the beginner specifications. Remember, this should be challenging to you; it’s not supposed to be a walk in the park.

Total Body Cardio : Day One

Our 20-Minute Bodyweight workout to melt the fat away is super effective!

The Workout: 20-Minute Bodyweight Workout to Melt the Fat Away

You need a timer and 20 minutes to complete today’s workout.

Upper Body Training: Day Two

tone and tighten your upper body

The Workout: Tone and Tighten Your Upper Body with These 6 Moves

You can complete today’s workout in as little as 15 minutes. For this routine you will need a bench, towel, or yoga mat and one or two sets of light-to-medium weight dumbbells. 

Lower Body Training: Day Three

lower body workout routine

The Workout: Tone-Up and Slim Down with Our Long and Lean Lower Body Challenge

This routine can be completed in 10 to 30 minutes. You will need a timer, a towel or yoga mat, a box, bench, step or something sturdy to stand on, and one pair of dumbbells. 

Total Body Cardio: Day Four

bootcamp for total body transformation

The Workout: Total Body Workout for Burning Fat and Getting Fit

Today’s workout can be completed in 10 minutes, but you can workout for up to 40 if you’d like! And since it’s a bodyweight cardio routine, all you will need is a timer and a towel or yoga mat. 

Upper Body Training: Day Five

upper body challenge

The Workout: 30-Minute Upper Body Challenge for Incredible Results

This upper body routine is a 30 minute workout. You will need a timer, a yoga mat, and one pair of light-to-medium dumbbells. 

Lower Body Training: Day Six

lower body workout for legs and butt

The Workout: The Ultimate Legs and Butt Bodyweight Workout

Our ultimate legs and butt workout takes 10 to 30 minutes to complete. Since it’s a bodyweight routine, all you will need is a timer and a towel or yoga mat to lay on. Feel free to add resistance to this one with some dumbbells, for more of a challenge!

Total Body Cardio : Day Seven

Lean Body HIIT Workout Challenge

The Workout: Get Fit with the Lean Body HIIT Workout Challenge

Our final workout can be completed in as little as 15 minutes, but you’ll need a few different pieces of equipment. In addition to a timer and towel or yoga mat, you will also need a bench, chair, or step, as well as a jump rope. 

If you enjoyed this 7 Day Total Body Workout Challenge, we think you might like to try these fitness challenges, next:

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Erin Miller

Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She is also a Performance Nutrition Coach, certified through the Clean Health Fitness Institute. Some of Erin’s favorite hobbies include hiking, kayaking, and hanging out at the beach, although weight lifting is her greatest passion. She says, “Weight training is one of the most empowering things a person can do. Not just seeing, but feeling yourself transform… There’s just nothing else like it.”

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