7-Day Weight Loss Workout Challenge for Beginners

See results by the end of the week!

weight loss challenge

An integral part of a lifestyle change is making the decision to do it. Since you’re here reading this, you clearly want to make that change! Good for you! Taking part in a workout challenge like this exercise for weight loss in 7 days is a fantastic way to jump start your fitness journey. This 7-Day Weight Loss Workout Challenge for Beginners is an excellent place to start.

Work Hard, Look Great

This exercise for weight loss in 7 days challenge will test you both physically and mentally. It will require hard work and dedication, but the results will be well worth it! With this challenge, you will lose weight & inches and gain strength & confidence! Maintaining a healthy lifestyle doesn’t need to be difficult. We’re going to show you exactly what you need to do in order to be successful!

Remember that you can do anything that you set your mind to. Once this exercise for weight loss in 7 days challenge is over, it’s imperative that you keep on working towards a healthier lifestyle. This means continuing to eat right and exercise regularly. A healthy lifestyle should be a permanent change, not a phase with a temporary goal. In order to help you along, we’ve included some of our best tips to enhance your results.

Healthy Living Tips

1. Drink water 

lemon water

When you have water available 24/7, it makes it easier to stay hydrated. Drink a glass of water when you first wake up and continue to drink periodically throughout the day. In total, you should drink 64-80 ounces (8-10 glasses) of water each day. You know you’re hydrated when your urine is clear or nearly clear.

2. Sodas

Stop drinking soda for yourself and your health.

Give up sodas, including diet varieties, as they contain either loads of sugar or artificial sweeteners. Some of my clients have noticed that drinking diet soda increased their sugar cravings, causing them to make unhealthy choices. Check out the 30 Day No Soda Challenge.

3. Avoid junk food and fast food

You’d probably be amazed at how fast calories can add up from junk food and eating out. Instead, cook at home and discover how easy it is to transition from a diet filled with processed foods to a clean eating plan. Click here for endless SkinnyMs clean eating recipes!

4. Eat Right

exercise for weight loss in 7 days

Eat more fresh fruits, veggies, nuts, lean protein, and low-fat dairy; and avoid overly processed foods that are packed with sodium and refined sugar. Eating nutrient dense food will help you lose weight and feel better!

5. Eat smaller portions

exercise for weight loss in 7 days

We recommend eating three small meals and two to three clean snacks each day. Also, using smaller plates can help to keep your portions in check. To make this part of the challenge even easier, join the Skinny Plate Club.

6. Read labels

exercise for weight loss in 7 days

It’s important to look at the labels and ingredient list. If the product contains refined sugar, enriched white flour and is high in sodium, it’s a food best left on the shelf. If you can’t pronounce each of the ingredients or know what they are, you probably shouldn’t be buying it. Reading the ingredient label is a must if your goal is to know exactly what goes into your body. A great tip is to skip the grocery aisles and stick to the perimeter of the store where the fruits, veggies and fresh protein is!

These six tips will help you to greatly improve your diet. The majority of your weight loss progress will come as a result of healthy eating. Learn more about clean eating by reading 7 Simple Steps to Clean Eating!

Weight Loss Workout Challenge for Beginners:

exercise for weight loss in 7 days

What you need: Set of dumbbells (5-10 lbs) / a chair / an interval timer (Gymboss is a free app download).

What to do: Perform all exercises for 45 seconds and rest for 15 seconds after each one. Complete each routine 3 times and rest 1 full minute after each circuit.

Exercise for weight loss in 7 days not only helps to burn excess calories, but it also changes your mind set. By working out each day, you train yourself to make better, healthier choices. Each of the workouts involved in this challenge take less than 20 minutes, making them totally easy to accomplish! You will work every muscle in your body by participating in this exercise for weight loss in 7 days challenge, which will lead to stronger, more toned muscles.

When you eat right and workout consistently you WILL get results! Are you ready to start your journey to a healthier lifestyle? Let’s get started! If you’re unsure of how to perform a particular exercise, we’ve included instructional videos for each one, below!

Monday :

1. Leg Raise
2. Plank
3. Hip Extensions left side
4. Hip Extensions right side
5. March in Place

Tuesday :

1. Military Press
2. Plié/Sumo Squat
3. Stiff Legged Deadlift with Dumbbells
4. Heel Touches
5. High Knees in Place

Wednesday :

1. Goblet Squat
2. Knee Touches in Place
3. Tricep Kickbacks
4. Rear Leg Extension left leg
5. Rear Leg Extension right leg

woman squatting

Thursday :

Rest Day – Take a brisk 30 minute walk

Friday :

1. March in Place
2. Traditional Crunch
3. Chair Squat
4. Wall Push-Up
5. Bodyweight Glute Bridge

Saturday :

1. Toe Reach
2. Alternating Lunges
3. Lying Oblique Twist
4. Body Weight Squat
5. High Knees in Place

Sunday :

1. Russian/Mason Twist
2. Knee Push-Ups
3. Alternating Reverse Lunge
4. Reverse Crunch
5. Knee Touches in Place

Instructional Videos

Monday :

Leg Raise


Hip Extensions

March in Place

Tuesday :

Military Press

Plié/Sumo Squat

Stiff Legged Deadlift with Dumbbells

Heel Touches

High Knees in Place

Wednesday :

Goblet Squat

Knee Touches in Place

Tricep Kickbacks

Rear Leg Extension

Thursday :

Rest Day – Take a brisk 30 minute walk

Friday :

March in Place

Traditional Crunch

Chair Squat

Wall Push-Up

Bodyweight Glute Bridge


Toe Reach

Alternating Lunges

Lying Oblique Twist

Body Weight Squat

High Knees in Place

Sunday :

Russian/Mason Twist

Knee Push-Ups

Alternating Reverse Lunge

Reverse Crunch

Knee Touches in Place

What did you think of our Weight Loss Workout Challenge for Beginners? How do you feel? Share your results with us in the comment section, below!

Looking for more total body workouts? Try these:

Be sure to like our Facebook page and follow us on Pinterest and Instagram to be the first to try out new workouts and view our latest fitness resources. Subscribe to our eNewsletter for the latest updates!

Editor’s Note: Originally Published: Jan 1, 2014

This post may include affiliate links.

D'Juan Woods

D’Juan Woods, is a graduate of Oklahoma State University where he played wide receiver. D’Juan went on to play in the NFL for the Jacksonville Jaguars and the Super Bowl winning team, the New Orleans Saints. Unfortunately, D’Juan’s NFL career was cut short due to a spinal cord injury that nearly left him paralyzed. Upon his recovery, D’Juan brought his sports knowledge to the realm of personal training. In 2017 & 2018 he was named as a Master Trainer for the Nike Training Club. D’Juan recently won the Equinox Fitness “Prodigy” Talent Search.

D’Juan designs training programs that are very distinct in the fitness world and have delivered amazing results! His programs are based on a willingness to move forward and improve ones body. D’Juan offers comprehensive personal training programs that will improve your physical condition in a matter of weeks. Let's go!

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  1. Hi. Tx for the work out plan. How much normal adult male or female would be burning on average per day with these exercises.

    1. Calorie-burning potential really varies depending on a number of factors, including age, fitness level, intensity, etc. so it’s impossible for us to say accurately. What we do know for certain is that by performing these exercises regularly, you will build lean muscle, which will enable you to burn calories more effectively, even when your body is at rest.

  2. I can’t do the lunges. I had my ACL replaced and lunges are very difficult. Is there any substitution for them?

    1. Carla, Please check with your doctor about which exercises are right for you. We do have low-impact workouts that you could ask about. 🙂

  3. My weight is more than 65.i want to get slim or loss my weight.after doing all exercises regularly in 7 days.what will be my weight?

    1. Riana, Everyone is different and the results will vary greatly depending on those differences, i.e. current weight, height, activity level, diet, etc.. We always recommend eating a healthy diet in addition to regular exercise. 🙂

  4. I have a pageant in a week I’m not worried about losing any weight in my legs cause the dress is loose there but I am worried about my stomach area..Would this help??

  5. I am in “Bodyweight Glute Bridge” but its very hard to do for me because of my back pain. what can i do now.

  6. I cant lose weight with fellow your guidance also avoid those foods that you say no to eat… Do this exercise whole week still i cant lose my weight .. repy me please i need your constant badly kindly…

    1. Tasbiha, In order to lose excess pounds, we always recommend eating clean, whole food ingredients and following an exercise plan. We have tons of both on our site. 🙂

  7. I’m 19 years old and I’m about 75Kg I started this programme today and I would love to continue with as I feel much for relaxed than before, can I also run twice a day while doing these exercises?

    1. Hi there!
      We’re so glad you’re interested in participating in this challenge! We recommended that you get cleared by your doctor before beginning any new diet and/or exercise routine. Once you get the green light, however, feel free to do as much cardio as you want, in addition to this challenge! Oh, and remember to come back and let us know what you thought of it, once you complete it! 🙂 Good luck!

    1. Hi Christine,

      It would be one set of dumbbells, weighing anywhere from 5-10 pounds. That’s just a recommendation though. If you need to go lighter or heavier please feel free to do so!

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