7-Day Weight Loss Workout Challenge for Beginners

7-Day Weight Loss Workout Challenge for Beginners

Need to lose weight and see inches melt from your waist, hips, or thighs? This 7-Day Workout Challenge is your solution. Workout challenges can be a fun way to jumpstart a healthy lifestyle change. This is specifically designed to be a toning and weight loss workout, so get ready to drop some beads of sweat, and inches, too! As you progress through the week, you will gain confidence in yourself and your abilities. Once the 7 days are up, keep the workout going for as long as you like, or take a look at some of our other beginner workouts to switch it up and stay engaged. Enjoy this challenge! It could truly be the start of a life-changing shift.

Some tips to enhance your results:

1. Drink water – It’s a good idea to have water available and to drink several glasses throughout the day, equaling about 2.5 liters. You know you’re hydrated when your urine is clear or nearly clear.

2. Sodas – Give up sodas, even diet varieties, as they contain either loads of sugar or artificial sweeteners. Join in for the 30 Day No Soda Challenge.

3. Avoid junk food and fast food. Instead, cook at home and discover how easy it is to transition from a diet filled with processes foods to a clean eating plan. Go here for endless clean eating recipes.

4. 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.

5. Eat smaller portions, about the size of your fist. 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 and look at the 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.

These six tips will help you to eat clean. Learn more about clean eating by reading 7 Simple Steps to Clean Eating

Challenge Workout:

Equipment Needed: Set of light dumbbells (3-5 lbs), a chair, interval timer (Gymboss is a free app download)

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

Each workout equals 17-minutes, making them totally doable!

___________________________________________

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. Foot to Foot Crunches
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
______________________________________________

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

______________________________________________

Monday

Leg Raise

Plank

Hip Extensions

March in Place

Tuesday

Military Press

Plié/Sumo Squat

Stiff Legged Deadlift with Dumbbells

Foot to Foot Crunches

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

Saturday

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

Looking for more total body workouts? Try these:
Beginner’s Total Body Fat Blasting Routine

Total Body Workout for Beginners
Shape Up Size Down – Beginner’s Workout
Beginners’ 4 Minute Fat Blaster

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

Does your fitness program need a jumpstart? Try our 6 Week Emergency Makeover Program. Or, you might like our new eBook Bundle Package.

Have you just started a new exercise program or challenge? We’d love to hear about it. Leave a comment below.

20 Comments on "7-Day Weight Loss Workout Challenge for Beginners"

  1. acashia  May 4, 2014

    I need to know if I can do the Russian Mason twists while pregnant. 🙂

    Reply
    • SkinnyMs  May 9, 2014

      I would not advise it.

      Reply
  2. Kiddy  December 7, 2014

    I'm in day 6 and I can't do the (Toe Reach) exercise, is there any similar exercise

    Reply
    • SkinnyMs  December 8, 2014

      Kiddy, You can do the Russian Twist ab workout in this challenge in its place.

      Reply
  3. Aakriti Sharma  March 8, 2015

    upto how much can we lose in a week?

    Reply
    • SkinnyMs  March 8, 2015

      Askriti, That differs from person to person. This will jumpstart a weight loss plan.

      Reply
  4. edward  January 12, 2016

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

    Reply
    • SkinnyMs.  January 12, 2016

      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.

      Reply
  5. Loreen  April 17, 2016

    Is this effective?

    Reply
    • Gale Compton  April 17, 2016

      Loreen, Everyone is different. This program is about losing weight the healthy way. 🙂

      Reply
  6. pirzada  October 25, 2016

    Nice workout….. Thanks

    Reply
  7. Aneela  November 16, 2016

    I have to lose 10 kg in 15 days .suggest me time duration of workout each day so I could achieve my target

    Reply
  8. CARLA  December 3, 2016

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

    Reply
    • Gale Compton  December 4, 2016

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

      Reply
  9. Riana  December 10, 2016

    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?

    Reply
    • Gale Compton  December 12, 2016

      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. 🙂

      Reply
  10. Gabbie  September 9, 2017

    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??

    Reply
    • Jennifer Hanford  September 9, 2017

      Hi, Gabbie. First of all, we wish you the best in the pageant! This particular weight loss workout challenge is good for full-body toning and weight loss. If you’re interested in focusing on your stomach area, you might wish to try these ways to help you lose belly fat quickly: https://skinnyms.com/10-tiny-changes-lose-stomach-fat-fast/

      Reply

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