OK, if you really need to lose some weight quickly, and only have 7 days to lose weight, then there are a few options which we discuss below. If you want to know how to make a workout plan for weight loss, then this guide will help you put together your own unique plan.
Firstly we provide a simple daily diet plan for you to follow and then you will find a weekly fitness and strength training schedule that you can do. Many people want to exercise for weight loss in 7 days at home, and while you can make a good start in a week, you actually need to follow a plan for much longer.
A weight loss plan that aims to lose around 2 pounds per week is generally safe and reliable, anything more than this enters the realms of fad and crash diets.
But, if you really only have one week to lose some extra body fat, what is the best way?
Here are our tips to help you to get fitter and lose some weight in 7 days. If you want to make a change in a week then you have to be prepared to exercise hard and follow the diet. Really you need to make this workout a permanent part of your new and improved lifestyle! These indoor exercises to lose weight fast do work, so stick with the plan. Read on!
Body Fat Reduction Plan
To lose body fat as quickly and safely as possible you must eat a very lean diet and also exercise. This is a great workout plan to lose weight, but failure to follow the plan properly will result in failure, so be warned!
You will feel hungry and your muscles will ache – do not expect quick gains with no pain!
If done correctly this plan will start to build lean muscle and improve fitness while also burning fat. Do not expect to lose weight extremely rapidly though.
You will hopefully be gaining muscle and losing fat, so net weight loss may be zero in the short term. But you will be in a better shape, and in a better position to carry on losing weight in a healthy and sustained fashion.
7 Day Weight Loss Exercise Plan
If you have not exercised in a while you may find this difficult, but you must do
this workout plan to lose weight, especially if wish to burn of fat in just 7 days. This is our most effective weight loss exercise program, so stick with it and you will get good results.
Remember, you are not just doing this weight loss exercise plan to burn off fat immediately. You are exercising to increase your daily calorie deficit (burning more energy) and also increase your metabolism (building muscle).
Basic 7 Day Plan
We have created a series of bodyweight workouts that you can complete each day of the week. This is a good weight loss workout plan for men and women alike, as it provides a full body workout that hits all muscles, rather than being limited to just abs, arms or thighs. This should ideally be done in addition to some cardio – anything will work: brisk walking, swimming, jogging, dance, sports etc. Two workouts a day can be effective, and many people find that this is a good morning exercise routine to lose weight.
- Monday Workout
- Tuesday Workout
- Wednesday Workout
- Thursday Workout
- Friday Workout
- Saturday Workout
- Sunday Workout
Always stretch well after the workouts and keep a log of your time so that you can aim to improve next week.
Advanced 7 Day Plan
The advanced 7 day workout plan sets two workouts a day and the second some weight training. Optional For Faster Fat Burning: In addition to the exercises below also do the daily workout – best done after the morning cardio session. This is a great exercise routine to lose weight fast. For even better result, mix things up a bit – combine the basic seven day plan with some weight training, or additional cardio work. Lets take a look at the weight loss workout schedule.
Weight Loss Workout Schedule
Monday
Daily workout: Monday Workout
Light Cardio: In the morning perform a 30-45 minute light cardio session to raise metabolism. This can be a brisk walk, jogging or a swim for example.
Weight training exercises: Squats, Calf Raises, Push ups, Shoulder Press and Dips. 3 sets of 8 exercises for each. Increase the weight if too easy, decrease if you struggle to complete 8 repetitions.
See our weight training articles for more advice on building strength, with workouts, exercises and methods explained.
Diet: Breakfast should either be oats or wholemeal toast and eggs. Lunch is soup (no bread). Dinner a salad with protein (egg, chicken or fish).
Tuesday
Daily workout: Tuesday Workout
Interval Training day: 20 minutes intensive interval training. 30 second sprint followed by 90 second recovery. Ten 2 minute intervals with 10 sprints.
You can do this with any exercise – running, swimming, elliptical trainer, cycling, skipping etc. Work as hard as possible. See the Quick Intensive Cross Training Workout to learn how to train properly.
Diet: Same as Monday.
Wednesday
Daily workout: Wednesday Workout
Longer Cardio Day: Today you need to do one longer cardio session. This can be jogging, cycling, rowing, brisk walking, elliptical etc. However, you must exercise for 60 minutes today.
Diet: Today you need to limit calories as much as possible, but do eat some carbohydrate an hour before exercising and again afterwards.
This should be a small snack, such as 1 banana, 1 slice of brown bread or a couple of oranges.
Thursday
Daily workout: Thursday Workout
Cardio Session: A morning cardio session of around 30 minutes. Steady exercise to get the body moving and burning fat.
Weight training exercises: Deadlifts, Pull Ups, Curls, Single Arm Dumbbell Rows. 3 sets of 8 exercises for each.
Diet: Lots of proteins to help muscle recovery and less carbohydrates, so eat just eggs for breakfast, then a small salad with plenty of chicken, pork, beef or fish for lunch. All portions should be small.
Friday
Daily workout: Friday Workout
Cardio: Longer, steady cardio with 2 sprints at the end. So at least 30 minutes of jogging with a 1 minute sprint (long sprint, around 400m), then a recovery of 3-5 minutes, then another sprint before the final recovery jog. In total you should be exercising for around 40-45 minutes. Stretch afterwards. Read these running tips from a top trainer.
Diet: Similar to Wednesday – fewer calories to aid fat reduction.
Saturday
Daily workout: Saturday Workout
Core Training: Calisthenics, Yoga, Dynamic Stretching, crunches. Perform crunches to failure, aim to do 100. Aim to exercise for at least 45 minutes.
Alternate between upper body and lower body exercises. If in doubt jog on the spot until you decide what to do next. This helps to teach you to take control of your fitness sessions. Empower yourself!
Diet: As Monday.
Sunday
Daily workout: Sunday Workout
Activity day: Sunday is a good time to get active with friends and family, so a long walk or a trip to the park are good choices.
Diet: Keep your meals small and lean, high in protein. If you are having roast dinner you can treat yourself to the beef, broccoli and carrots, but nothing else – and have a small portion!
You obviously do not need to exercise in this exact order or on these days, this is to provide you with a guide. You may want to focus more on weight training, circuit training or yoga for example, so switch some days around.
This is the ideal level of activity and type of weekly exercise routine that you need to do to start getting really fit and losing weight.
It really does help a lot if you can exercise for at least 45 minutes every single day. Ideally some days you should exercise more. Do not let anyone (other than your doctor) tell you that this is too much exercise, it is not. The human body is designed to move, the muscles need to work to be healthy.
Best Cardio Workout At Home To Lose Weight?
There is no best exercise to lose weight as such – whatever you do will help. But, if you find a routine that you enjoy, or find easy to fit into your weekly routine, then you will be less likely to give up!
Exercise More If You Can
If you can do more, then do more, but do not risk injury, and remember that you are on a calorie restricted diet so your energy levels will be lower.
Do not feel tempted to reduce calories further as you risk going into starvation mode and you will burn less fat and risk overtraining.
The best time to exercise intensively is around 45 minutes after your lunch, you should have most energy at this time. For walking, jogging and running you can exercise the first thing in the morning.
The cardio in the morning helps to raise your metabolism before the weight training in the afternoon. This maximizes fat burning by raising your metabolism throughout the day.
Consume only low GI carbohydrates to ensure that you have a steady supply of sugar for energy and do not risk an insulin rush (which causes fat accumulation).
Although it is impossible to lose a lot of weight in just one week, if you start right with daily exercise and daily dieting then you can start to make some big changes. This plan is for all, although it is often the most popular weekly workout plan for women with children, as it can be done at home. See also our dedicated weight loss workout plan for women.
Exercise is vital for healthy weight loss and makes weight loss so much easier. If you have any questions ask below.
Really losing body fat should be a long-term goal, and we discuss how that is done in more detail in Start Losing Weight Today With Our Diet and Exercise Advice.
A Typical Daily Diet Plan
Note that you should only eat one of each meal option per day. The rest of the day you can drink water. Keep portions small.
You should be eating no more than 1000 calories a day. Remember, this is for 1 week only. Long term dieting of this type is not healthy.
- Breakfast: 2 eggs on 1 thin slice of whole grain toast / a banana with yogurt / small bowl of muesli with milk / 3 egg omelette with ham
- Lunch: Small green leafy salad with smoked mackerel / chicken with fresh vegetables / fish with salad /meat and vegetable stew
- Dinner: Tomato soup / other thin soup / roasted chicken / mackerel fillets
Key tip: Keep portions small. You can eat stews and salads, but use a small plate and eat slowly and thoughtfully.
Alternative 1 Day Meal Plan
This is a healthy meal plan with some additional calories so that you can start working harder on the fitness and still fuel your muscles. The most common reasons people give for not eating healthy food are:
- “I do not know how to make healthy food, it is too complicated”
- “I do not have time to make healthy food”
Breakfast
Breakfast is the most important meal of the day, but this does not mean that you must still eat like a King if you are wanting to lose weight. Here is a healthy breakfast recipe:
- 3 boiled eggs
- 1 slice of wholemeal bread, toasted
Boil the eggs for 4 minutes and eat with a single slice (or no bread at all if you want to lose weight quicker).
Lunch
Put some wholegrain pasta on the boil. While this is boiling pout a tin of chopped tomatoes, or passata, into a saucepan. Add some salt, pepper, mixed herbs and a little spice of your choosing. Let that simmer while the pasta is cooking.
Pop some meat balls on a medium grill. In approximately 12 minutes you have a delicious, freshly prepared, meal of pasta and meatballs in tomato sauce. This is healthy, full of energy and protein.
Dinner
If you are working out then you may need a little extra in the evening. Make a salad using mixed lettuce, cucumber, rocket and sliced fresh peppers. Mixed in a tin of tuna fish and drizzle in olive oil. Season with salt and pepper, toss and serve.
You can add any other salad items you like. If you hard boil some extra eggs at breakfast time, you can add these to the salad, with some capers and add some cheese, and you have a healthy, tasty fish salad, full of proteins and nutritious carbohydrates.
Some alternative diet options are provided in the fitness plan itself (see above).
Weight Loss Research and Advice from around the Web
Weight loss has been studied at great length over the years and much of what we now know about losing weight is derived from scientific studies into the mechanics of fat reduction. Here are some articles which we have drawn upon.
“Why is gradual weight loss better than a crash diet?” NHS Choices (2010) website, https://www.nhs.uk/chq/pages/2468.aspx?categoryid=51&subcategoryid=165
“Benefits of sustained moderate weight loss in obesity” by Pasanisi F, Contaldo F, de Simone G, Mancini M. Published in Nutr Metab Cardiovasc Dis. 2001 Dec;11(6):401-6. Abstract: https://www.ncbi.nlm.nih.gov/pubmed/12055705
“A meta-analysis of the past 25 years of weight loss research using diet, exercise or diet plus exercise intervention” by WC Miller, DM Koceja and EJ Hamilton. International Journal of Obesity (1997) 21, 941±947.
“Effects of Intermittent Exercise and Use of Home Exercise Equipment on Adherence, Weight Loss, and Fitness in Overweight Women” by John M. Jakicic, PhD; Carena Winters, MS; Wei Lang, PhD; Rena R. Wing, PhD. Published in JAMA. 1999;282(16):1554-1560. doi: 10.1001/jama.282.16.1554 Abstract: https://jama.ama-assn.org/content/282/16/1554.short.
Hi!
I am a sixteen year old girl and I want to lose weight in my stomach and legs as I have prom coming up. Is this diet okay to use as I am sixteen?
If it is not, would you have any other diets you could possibly recommend?
Hi Jade, best that you get exercising really. Make sure that you follow a healthy diet, i.e. no junk food, no soda, no chocolate and no snacking in between meals. Fitness should come first though.
Heyy, I’m 15 & I weigh 65. How much should I weigh? & If I walk like 45 minutes a day, how much will it take for me to lose much weight?
& What is walking on a tredmil 45 min a day make me lose much weight from my lower body ?? & What can I do to make my hand (arms) look smaller ?? :)
Hi Sarah, you ideal weight depends on your height and athleticism really (muscle mass). 45 minutes of walking or treadmill will help you to manage weight and lose weight. When we lose fat we lose total body fat, we cannot control where the fat is lost. Just focus on getting fitter.
CONGRATULATIONS SARAH!!!
Sarah made the 1000th comment on this page. As a prize we are sending a copy of our Low GI Diet book to her.
hey i am 19 and finding it hard to lose my tummy fat…..i work nearly eveyday expect sunday and i am always on my feet i am a care and support worker for elderly and we pick them up and drop them of plus careing for them all day soo i see that as my exersize…….
my food/drink plan for the day is
breakfast….
branflakes or musesli or oats clusters with milk or toast and tea with 2 sugers
dinner..
nothhing just a tea with 2 sugers
tea .. sometimes i have ceral beans on toast,stew and dumplins,supers noddles,pasta and tuna.. i aslo drink alot of tea with milk and 2 sugers please can you tell me what i am doin wrong thank you
Heyy, Does “Twist & Shape” help us to lose weight? Can I know what kind of body does it help to lose weight?
& What kind of exercise makes me get a fitter & smaller arms (hands) ?? :)
If we have regular meals but not includings junk food, soda, pasta, rice & so on .. & do like 30 minutes walking on the tredmill.. how much will it take for me to lose 5 pounds ??
Thanks!
Hey I’m a 13 year old girl and i weigh 6 stone 10 pounds. I’m 5 foot 1 inch, am i a healthy weight?
Around July this year i was 5foot and 8 stone, i knew i needed to diet so i did. But now all i can think about is food, how many calories, how much fat etc. I exercise everyday and don’t eat chocolate and crisps but i still am terrified of putting on weight. In half term i indugled a bit (ate a little more than normal) and now i feel so fat. I normaly go to Costa coffee on Saturdays with my mum and have tea and tiffin but i exercise afterwards. Is this a healthy way to live? All i can think of is food. I’m dreading Christmas-i need to loose more weight so i can indulge a tad then. Could you please suggest some diet plan?
Thank you so much :)
Hi Sarah. I have never used a Twist and Shape so cannot comment. Personally I suggest that you jog / run for 30 minutes and then do some bodyweight squats – do 50 to 100 to start with. That will probably burn fat and tone muscles as effectively as a step machine. On watching an advert on YouTube I do not think that the Twist & Shape really provides a big enough range of motion, the steps look a little short. A running stride combine with some bodyweight exercises such as lunges and mountain climbers as well as the squats will give you a good foundation to work on.
As for how long will it take to lose 5 pounds. If you can average a daily calorie deficit of 500 Calories then it will take about 5 weeks. That 500 Calories can be 200 Calories fewer than you need in diet and then 300 Calories extra burned with exercise.
Hi Lizzie, according to your BMI you are underweight (your BMI is 17.8). Do not worry about food or weight. Just focus on eating a healthy diet (plenty of vegetables, fruits, meat, fish, eggs etc.) and getting regular exercise. In July you were actually a normal weight according to your BMI. Have a word with your mum about your diet, suggest that you have more healthy meals together.
Hi Lauren. One are where your diet is wrong is the sugar in tea. If you drink a lot of tea and are adding 2 sugars each time this is going to add up to a lot of extra calories a day. 2 sugars is around 40 Calories, if you drink 10 cups of tea a day that is an additional 400 Calories a day. Stop that and you may lose a pound a week. How strenuous is your work? Do you sweat and get out of breath? If not, then it is not going to exercise you quite enough to be really beneficial. Do some exercise every day / night that you can. Extra exercise plus stopping sugar in tea will probably make a noticeable difference within a month.
Ok, thank you but i just can’t get my head around food! It’s just really hard because i always think i’m eating too much. Am i right not to eat crisps and chocolate but have the occaisional treat? My mum says its fine but i have a feeling she’s lying to me to stop me worrying.
Thanks again
Hi Lizzie, that sounds like good advice from your mum. An occasional treat should be just that. Occasional in my mind means once per week at most!
Hey thank you for your answer I am going to cut down on tea and only have one in the moring and drink water all day but I am scared if I drink to much water I get a bigger belly cause there a lot of water in there and do u think I am eating oki 2 meals a day and do you think the food okk THANK YOU your a really good help :)
Lauren, drinking water does not make the belly bigger, too much food leads to excess fat. 2 meals a day is good, just make sure you are eating a good variety of foods in those meals.
Alright, is the best day to have a treat a day where your with lots of people? Say Saturday,because i’m with my friends a lot and they eat lots of junk. If i only have some of what they’re eating, it’s fine isn’t it? As long as it’s once a week.
I have another question (sorry): How reliable is Wii Fit? Because it’s telling me that for my height and age i am at the higher end of a healthy weight, whereas you’ve told me i’m underweight! Is it reliable or should i stop using it as a trusting source?
Oh and is porridge with water good to have for breakfast???
Thank you so much for your help!!!!!!!
Hi Lizzie, it looks like Wii is good. Your BMI is 17.8 which is considered underweight for an adult, but according to the NHS BMI calculator this is a healthy weight for a 13 year old female. According to the NHS tool you are below the middle score for a healthy weight, in fact to be more precise on the 27th centile. This tool uses the British 1990 Growth Reference for children.
As for the Wii Fit, they do say that the BMI figures for children are for information only – “BMI is a measurement typically used to assess fitness in adults, but Wii Fit was created so that players from ages 2-19 can get a BMI measurement as well. However, it’s important to understand that there are differences in growth rates, so this data is for information only” – this basically means that they cannot guarantee a high level of accuracy in the readings. See http://www.nintendo.com/…/Wii_Wii_Fit.pdf.
As for breakfast, porridge is good, with milk or water. For treats, just go easy. If you are active and generally following a healthy diet then treats with friends at the weekend is OK, just do not go overboard with it.
Thank you so much, you’ve been a great help! I’ll let you know how it goes!
Thanks :)
Hi, I’m 22, 5’2, and average around 110 lbs. I’m naturally petite, I just would really like to define my abs. I run about 3 times a week at 3 mile intervals, followed by an ab workout. My diet mainly consists of: Greek yogurt and a banana for breakfast, or just coffee. Lunch varies greatly, can range from pbj to a salad. For dinner I usually have veggies, brown rice, and chicken or fish. I have a fast metabolism, I just really want to target my belly. Would love your advice!
Hi I am 142kgs, 5’3 and I have recently been put on a diet which consists of an optislim shake for breakfast, morning tea, lunch i have to have 100g of meat/chicken with or without vegies, afternoon tea optislim shake, dinner 200g of meat/chicken with or without vegies and for a night snack a 170g for me yoghurt…..i am doing the wii fit twice a day 30mins each time where i do the free step aerobic exercise on the fastest pace and and just starting doing it on a higher stepper, but i am still not loosing any weight :(……any suggestions?
Hi Elisabeth, I suggest that you increase exercise, aim for 6-7 times a week for 30-45 minutes each time.
Hi Stacey, who put you on this diet, your doctor? I suggest you raise your concerns with them as I am not familiar with optislim. If you are not losing weight then you must still be consuming too many calories each day. There is no other explanation. How long have you been on the diet?
Hi, i’m not losing any weight despite sticking to very healthy diet with exercise. in fact i feel more bloated than usual. help!
Hi Lou, are you overweight? How many minutes a day are you exercising? What sort of exercise? How much are you eating? A healthy diet is not one that consists of a lot of healthy food, it is one that consists of a healthy portion of healthy food. If you are not exercising for 45 minutes a day you are not doing enough.
I’ve been exercising on the treadmill (45 min. a day) almost 2 mos. now & I see no changes. The worst part is i feel like my belly fat is getting heavier,& bigger. Why is this so? I’m so worried, & already thinking of going to the doctor. Is this normal? Please help! Thanks a lot
i’m 5ft 2 and weigh about 53kg – at my lightest i was 46kg! my typical diet in last week or two has been 1xweetabix with soya milk for breakfast, 1xsoup & small salad for lunch and veg stir fry or salad for dinner. i’ve been doing at least 1hr exercise a day and sometimes two. either 5/6 mile steady state run, interval trg, abs and legs sessions, circuit trg – basically i really mix it up!
i just cant shift the fat around my middle!
Hi Jinky, do not worry. You must be fitter now than you were 2 months ago. 45 minutes a day is good. However, you do need to take a careful look at your diet. You must still be eating too many calories each day if you are not losing weight. It does not take much to maintain weight, always harder to lose it. Just remember, you are fitter than you were 2 months ago and you are in a better position now to lose weight. Keep working on fitness and examine your eating habits – stop the snacks, junk and sugar. 3 meals a day, each healthy.
Hi lou, how long have you been doing this? 1 week is not long, give it more time.
Thanks for the offer Mike, but I don’t wear a dress. :)
Hey if I become vegetarian for a week & walk 30 mintues a day .. how much weight will I lose ?
Being vegetarian does not cause weight loss.
Thanks for your answer. The problem is my stomach, why does it feel bloated & bigger? After 2 mos. doing the treadmill? 5 kilometers a day? I hardly eat carbohydrates but it’s bigger now. Sometimes I think of giving up the treadmill as it’s might not be working on me… Please advice me what to do. Thanks a lot.
Hi Jinky, it will not be the running that is making you feel bloated, but your diet. What are you eating? If you are running 5 km a day you need carbohydrates. Are you just eating meat and eggs now?
i.m 14 and i’m 64 kg’s i have a big belly fat wat should i do???
Exercise and eat a healthy diet. Take up a sport or active hobby. Try 5 new things in the next 2 weeks and then stick with one of them for at least 3 months before deciding if you want to stop or not. Suggestions: a martial art, dance, climbing club, sports team, gymnastics, running or swimming.
I exercise 6 days a week, about an hour a day doing a high intensity cardio and eat about 1300 calories a day. I’ve been sticking to this for 6 weeks now and have lost 1 1/2″ off my waist, 1 1/2″ off my hips and 8.7lbs. I just want to know if this is a normal loss because it seems like maybe I should be losing a bit more considering how hard I work out and how healthy I eat. Is there maybe something I am doing wrong?
Hi Heidi, there is no “normal” really, everyone losing at a different rate. What is important is that you have lost fat (you are slimmer) and you are fitter too. The system is working for you to do not change it. Keep working on getting fitter and you will get the results you want eventually. Well done for losing 8.7 lbs! Keep up the good work.
I eat eggs, meat, vegetables & fruits, & a little of carbohydrates (1 cup of rice a day), walking & running 5km a day on treadmill, 5x a week, but my stomach is still big. Am i doing the right thing? I work on the computer & sit on a chair the whole day (except for time of the exercise) Is that bad? I measure my waistline everyday but nothing changed….. What am i going to do? Please shed light. Thanks a lot.
Hi Jinky, how long have you been doing this? How much are you eating? If you are eating too much you will still not lose much weight. Also, if you have only just started (1 or 2 weeks ago) then do not expect any huge changes quickly. Finally, fruits and vegetables are carbohydrates!
i need help!!
i have a litte belly fat … tips on how to make it flat
Hello,My height is 174cm and weight is 78kg.My over all weight is ok.But my problem is that i am having a big tummy around my waist.Could some one help me plaese?
Do you exercise Santhosh? What do you eat?
Lucy, follow this plan, and make exercise a part of your life.
Hi I’m 30 years old having 62 kg I’m doing 3 times a week 10 km jogging I’m having problem loosing weight can u help me.. I’m having coffee and fried rice,egg in breakfast, rice meat vegetable at lunch, grape fruit or orange as snack and rice again and meat for dinner. Please I need your help.. Thanks in advance
are you joking you need to eat more than 10000 calories a day.
you should eat around and no less than 1500 calories a day so you have energy
to workout>
It is a deliberately restrictive and short-term diet (1 week).
Hi Loth, my first hunch is that you are taking in too many calories. Rice 3 times a day must be providing you with a lot of energy – is this also on the 4 days that you do no exercise? Why not move towards daily exercise, maybe start by adding 3km runs on the other days? Plus eat less rice, no rice at breakfast or dinner.
i have taken up aerobics and Pilates to tone my belly alongside a healthy diet however i keep loosing weight with minimum effect on my tummy. i dont want to loose weight at all. i stand at 5.3” and weigh 110 pounds.
Hello sir,Iam from India.
Iam 24 years old now my heoght is 5’11” and my weight is 75-80kgs.
and iam having fat at my thighs and medium sized Stomach .
when iam sitting the skin is folding and iam getting trouble.
I had no time to mmake exercises in the evening.
actually iam an emplyoee and can work from 2:00pm to 10:00pm.
for me morning walk is possible and no possibility to go to gym also in my area. at 8:00pm there is a possibility to make a walk for half an hour as it is my dinner time.
So plz give me some advice for the diet and for exercises to lose my stomach and to get a nice shape and structure.
and a small question if we maintained this 1 week diet and after that what are there any instructions too
Thank u and waiting for ur reply . . . .