Achieving weight loss at home in a short period can be both challenging and rewarding. This 7-day plan focuses on fat-burning exercises at home for females. It’s designed to be easy to follow, with the best exercises for weight loss at home for females in 7 days. Let’s get started!
Day 1: Full Body Workout
- Jumping Jacks: 3 sets of 20 reps
- Squats: 3 sets of 15 reps
- Push-ups: 3 sets of 10 reps
- Plank: Hold for 30 seconds, 3 times
This combination will get your heart pumping and target multiple muscle groups, making it one of the best exercises for weight loss at home for females in 7 days.
Day 2: Cardio Blast
- High Knees: 3 sets of 30 seconds
- Butt Kicks: 3 sets of 30 seconds
- Mountain Climbers: 3 sets of 20 reps
- Burpees: 3 sets of 10 reps
These exercises are perfect for a 7-day weight loss challenge at home, as they boost your metabolism and burn calories fast.
Day 3: Strength Training
- Lunges: 3 sets of 15 reps per leg
- Bicep Curls (with dumbbells or water bottles): 3 sets of 15 reps
- Tricep Dips (using a chair): 3 sets of 15 reps
- Russian Twists: 3 sets of 20 reps
Incorporating strength training ensures you’re building muscle, which helps in exercise for weight loss at home for females in 7 days free.
Day 4: Active Rest Day
Take a walk, do some light stretching, or practice yoga. This helps your muscles recover while keeping you active.
Day 5: High-Intensity Interval Training (HIIT)
- 30 seconds sprint, 30 seconds rest: Repeat 10 times
- Jump Squats: 3 sets of 15 reps
- Bicycle Crunches: 3 sets of 20 reps
- Burpees: 3 sets of 10 reps
HIIT is known for being the fastest weight loss exercise method because it alternates between intense bursts of activity and fixed periods of less-intense activity or rest.
Day 6: Lower Body Focus
- Squat Jumps: 3 sets of 15 reps
- Side Lunges: 3 sets of 15 reps per side
- Glute Bridges: 3 sets of 20 reps
- Leg Raises: 3 sets of 15 reps
Focusing on the lower body can be particularly effective in exercise for weight loss in 7 days at home.
Day 7: Full Body Burn
- Jumping Jacks: 3 sets of 30 reps
- Push-ups: 3 sets of 15 reps
- Plank: Hold for 1 minute, 3 times
- Burpees: 3 sets of 15 reps
Finish strong with another full-body workout to maximize your results.
10 kg Weight Loss in 7 Days Diet Plan
- Breakfast: Start your day with a high-protein meal. Eggs, Greek yogurt, and smoothies with a scoop of protein powder are great choices.
- Lunch: Opt for lean proteins like chicken or tofu with a side of vegetables. A salad with plenty of greens, a handful of nuts, and a light vinaigrette is perfect.
- Dinner: Keep it light but satisfying. Fish or a lean meat with steamed vegetables and a complex carbohydrate like quinoa or brown rice.
- Snacks: Fresh fruits, nuts, and low-fat dairy products are great for keeping hunger at bay between meals.
- Hydration: Drink plenty of water throughout the day. Aim for at least 8 glasses. Herbal teas are also a good option.
This diet plan, combined with exercise for weight loss at home for females in 7 days, can help you achieve significant results.