Are you ready to take your weight loss journey to the next level? If so, then you’ll definitely want to check out this 7-day home workout challenge for weight loss! This challenge will push you to reach your weight loss goals and help you build stronger muscles. Keep reading to learn more about this amazing challenge and how it can help you achieve success!
Set Yourself Up for Success with Created Goals
If you’re looking to improve your weight loss efforts, setting realistic and achievable goals is key. The 7-day home workout challenge offers a great way to get started – by setting yourself up for success with created goals. By completing only seven exercises each day for seven days, you’ll be more likely to see results and stay motivated throughout the process.
To help make the challenge easier, we’ve included specific guidelines and tips on how to maximize your time at home workouts. And if you find yourself struggling with any of the exercises or getting bored, don’t worry – there are plenty of variations available that will allow you to take it up a notch. So get ready to start seeing some real progress in no time!
Maximize Your Home Workout Time
To maximize your home workout time, make sure to set up a routine that you can stick to. Try to aim for at least 30 minutes per day, but if you can do more, that’s great!
To get started, choose a few basic exercises that you can do at home. These should include cardio and strength training, as well as some core work. Once you have a routine down, add in some interval training or HIIT circuits to spice things up.
Remember to take your time and enjoy the process! If you find yourself getting bored or feeling like you’re not making progress, try adding in different exercises or changing up the routine. The key is to find something that works for you and stick with it.
Get Started: The 7-Day Home Workout Challenge for weight loss
Get Started: The 7-Day Home Workout Challenge
If you’re looking to start a home workout routine, it can be tough to know where to start. That’s why we’ve put together the 7-day home workout challenge – it will help you get started and track your progress.
To begin, choose three days from the challenge calendar that work best for you. On each of those days, choose two exercises from the list below and perform them for 30 seconds each with no rest in between sets.
Exercises:
- Pushups (plain or with weights)
- Squats (with weights or without )
- Burpees (jump up and down as many times as possible in one minute)
Day 1: Cardio and Leg Strength Training
On the first day of the 7-day home workout challenge, you’ll want to cardio and leg strength training. Cardio will help you get started while providing a cardiovascular workout that doesn’t require any weights or equipment. For leg strength training, focus on exercises that target your quads, hamstrings, glutes and calf muscles. Core exercises will also be important as they contribute to overall body stability and balance. If you’re looking for a light day of exercise, try incorporating some yoga or Pilates into your routine on these first three days. On Days 4 through 7, it’s time to amp things up! This is when you can add in more intense interval HIIT circuits with low impact options available if desired. Keep increasing the intensity each day until you reach your goal weight!
Day 2: Upper Body Strength Training and Core Exercises
Day 2 Exercise Routine
Day 2 is a great day to include some upper body strength training and core exercises. Here’s an exercise routine to help get you started:
- morning cardio: 10-15 minutes on an elliptical, treadmill, or stationary bike
- shoulder press: 3 sets of 12 repetitions with a resistance band or weight plate
- triceps extension: 3 sets of 12 repetitions using a resistance band or weight plate
- biceps curl: 3 sets of 12 repetitions with a resistance band or weight plate
- abdominal crunch: 3 sets of 20 reps
Upper Body Strength Training Exercises
On day two of the 7-day home workout challenge for weight loss, you will be working out your upper body with strength training exercises. This will help to tone and strengthen your muscles, which will help to reduce your overall body fat percentage.
To start off, you will need to find a sturdy piece of furniture that you can use for your resistance training exercises. This can be a bench, a chair, or even a stair railing. Once you have found your spot, you will need to gather all of the equipment that you will need for this workout.
The first thing that you will need is a weightlifting belt. This is a simple piece of equipment that will help to stabilize your spine while you are lifting weights.
Next, you will need a pair of weights. These can be anything from a light weight to a heavier weight. The heavier the weight, the more resistance that you will get from your muscles.
Last, you will need a set of dumbbells. These are similar to the weights that you would use for strength training if you were at the gym.
Once you have all of your equipment ready, it is time to start exercising! First, begin by performing an upper body strength training exercise called the bench press. To do this exercise, lie down on your back on your bench and lift your weight up off of the ground with your arms extended straight forward. Be sure to keep your spine extended while doing this exercise in order to avoid back pain.
After you have completed the bench press, move on to the next exercise. This is called the shoulder press. To do this exercise, stand in front of a weight bench with your feet hip-width apart and position your hands behind your head. Then, push your body upward so that you are standing up tall. Keep your spine extended throughout this entire exercise to avoid any back pain.
After you have completed the shoulder press, it is time for some core exercises! First, lie down on your back on the ground and raise one leg straight up into the air. Hold onto something sturdy with both hands while keeping your hips tight against the floor. After that, put a pillow underneath your bottom so that you can elevate your entire body off of the ground. Hold this position for a few seconds, and then repeat the process with the other leg.
After you have completed these core exercises, it is time to move on to the final strength training exercise for day two. This is called the incline bench press. To do this exercise, place an inclined weight bench in front of a wall or object that you can grip onto firmly. Lie down on top of the bench and position your hands at shoulder width apart so that you are in a push-up position. Then, slowly lift your body up until your chest is above the bench andLower yourself back down to starting position. Be sure to keep your spine extended throughout this entire exercise to avoid any back pain.
After you have completed the incline bench press, it is time to cool down by performing some light stretching exercises. These exercises can be done anywhere that you have some space to move around.
This is the end of day two of the 7-day home workout challenge for weight loss. Remember to take it easy on your joints and muscles on day three, as you are still in the early stages of this challenge.
Core Strengthening Exercises
Day 2 of the 7-day home workout challenge for weight loss focuses on upper body strength training and core exercises. The goal is to increase strength and endurance in the areas of the body that will be used most frequently during everyday activities.
Upper Body Strength Training:
- Standing Military Press: This is a great exercise to increase upper body strength and build muscle. To perform the exercise, stand with feet shoulder-width apart, arms at your sides, and press weights overhead with straight arms.
- Bench Press: This is another great upper body strength training exercise that will help you build muscle and increase your bench press capacity. To perform the exercise, lie on a bench with feet flat on the ground, shoulder
Day 3: Interval HIIT Circuits with Low Impact Options Available
Warm-Up and Cardio
In today’s section, you’ll be working on some interval HIIT circuits with low impact options available. Although there are many different types of cardio equipment, these circuits can easily be done at home using a treadmill or elliptical machine. Start by warming up slowly for five minutes before starting your session. Now it’s time to burn some calories!
Day 3: Interval HIIT Circuits with Low Impact Options Available
Warm-Up and Cardio
When you work out, it is important to start with a warm-up and stretch if you have not already done so. This increases your chances of staying injury-free during your workout and preventing any cramps during the exercise sessions. Five minutes of stretching will help prepare your muscles for the intensity of your workout.
Now that you are warmed up, it is time to begin your interval HIIT circuit. Choose a low-impact cardio option like elliptical or treadmill running, which will help to keep your joints healthy while burning calories.
To make these circuits even more challenging, try adding some stairs or hills into your routine! While they may not be as calorie-dense as running on a flat surface, incorporating some elevation into your interval HIIT workouts will still help to boost fat loss and tone your body.
Strength Training Circuits
If you’re looking to lose weight, incorporating a 7-day home workout challenge into your routine is a great way to start. The challenge includes three different types of workouts, each with its own benefits.
Warm-Up and Cardio: On the first day of the challenge, start by doing some light cardio and stretching. This will help prepare your body for the more intense workouts to come.
Interval HIIT Circuits with Low Impact Options Available: On day 3, try one of the interval HIIT circuits with low impact options available. These circuits are great for burning calories and improving your endurance.
Strength Training Circuits: On day 4, try one of the strength training circuits. These circuits help you build muscle and burn calories.
Core Workout
Day 3 of the home workout challenge is all about interval HIIT circuits with low impact options available. If you’re looking to boost your metabolism and burn fat, these are the perfect exercises for you. Interval HIIT is a great way to get fit while enjoying yourself! Try one of these circuit exercises today:
- Pilates Rows (with Resistance Band)
- Swimming Paddles
- Resistance Bands with Spring Clamps
Core Workout: To help build muscle and tone your core, try one of these exercises:
- Barbell Squat with Resistance Band
- Crunches with Resistance Band or Dumbbells
Cool Down and Stretch
The third and final day of the home workout challenge for weight loss is all about cooling down and stretching. You can do this by completing 3-5 low impact interval circuits that last no more than 10 minutes each. Some great options to choose from include: skipping, jumping jacks, mountain climbers, baby llamas, and push-ups with a partner. After your circuit, be sure to cool down with some gentle aqua aerobics or yoga stretches.
Day 4: Yoga or Pilates Session to Recharge and Refresh
On Day 4, continuing to increase intensity and taking it to the next level, you may choose to do a challenging HIIT workout or another cardio session. By this point in the challenge, you should be seeing results!
Days 5, 6 & 7 : Keep Increasing Intensity and Take It To the Next Level
By the end of the 7 days, you’ll have worked your entire body hard. Make sure to take time on day 8 to rest and refresh before starting again. Here are some tips for making the most of your home workout:
- Create goals for yourself that you can work towards during this challenge. This will encourage you to keep going even when things get tough.
- Find a comfortable place to do your workout, whether it be in your living room or at home gym. You don’t want to be cramped up in an uncomfortable space!
- Try working out with shorter breaks between sets so that you’re constantly pushing yourself – it’ll help improve muscle strength and endurance over time.
- Make sure to drink plenty of water while doing this challenge – hydrating is essential for weight loss!
Congratulations on completing the 7-Day Home Workout Challenge and taking charge of your health and wellbeing! With a little dedication and consistency, you’re well on your way to reaching your weight loss goals. We hope this challenge was not only effective in helping you shed some pounds but also gave you energy, clarity, focus, or whatever else it is that physical activity brings to your life. If there is one takeaway from this article we want it to be: Never give up! Now leave us a comment if what works for you with regard to exercise so we can turn each other into workout warriors!
