Weekly Exercise Plan For Fitness And Weight Loss At Home

7 day home fitness planOK, 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.

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


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).


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.


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.


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.


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.


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.


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”
Well, this meal plan shows how simple healthy food can be.


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).


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.


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.


540 Comments on “Weekly Exercise Plan For Fitness And Weight Loss At Home”

  1. MotleyHealth says:

    Hi Radhika, you have 10 weeks between now and September 14. It would be very difficult to lose 17 kg in this time; 10kg is a more realistic target – but it still will require a lot of hard work.

    Based on your height and weight your ideal weight is around 69 kg, so your goal of losing 17 kg is a sensible one.

    If you follow a restrictive diet like the one here and exercise every day, you might be able to do it. You have to dedicate yourself to the task. No cheat days, no treats. There are only 71 days, every day you over-eat will stop your weight loss.

  2. I am 15, I weigh 117 lb. and I am a ballerina. I have small breasts, and I am 5 ft. 6 in. I have a little back fat and stomach fat. I also do not have a thigh gap. I eat healthy food but in large portions. I also am addicted to candy. I would really like to slim down and look healthier in a not too distant future. Please help. Thanks

  3. MotleyHealth says:

    Hi Ali. You need to kick your addiction to candy. Do this first and then look at the rest of your diet afterwards. How many hours dance exercise are you doing a week?

  4. Hiii… I m 24yrs n ht z 5’1″ n weigh around 67kgs.. Want to lose weight desperately…. Don’t eat so much but I don’t workout ….. Need to lose approx 10kgs wt in 2-3 months time ….. If u can help to have some good Indian diet plan (vegetarian) n tell me is it worthy to gv an hour in gym for workout n approx how many skipping needed to help me lose wt. ….. Plz rply ….

  5. MotleyHealth says:

    Hi Shail,

    We have written a page for those who wish to eat a healthy Indian diet: Indian Vegetarian Diet for Healthy Weight Control – read it and share it with your friends. The includes a 1500 Calorie diet plan, which if followed strictly will result in weight loss.

    Getting active is important. Start with a simple daily routine. Being more active in general is also important – walking more for example. Take a look at our weekly workout program for alternative exercise ideas – this is better than just skipping.

  6. baljinder kaur says:

    hi…..m bali…..I m mother of 2 kids..my age is 25. my current weight is 68kg. i loose some weight last month. now my weight is not losing.plz help me to give a vegetarian diet chart to lose weight. i have to lose 10 kg in 2 months.

  7. Hi,
    I’m apparna. Im 5’7 and 75 kgs. The weight is in the wrong places like my butt, stomach and very flabby arms! Please tell me how to loose 5kgs per month till I reach my goal weight? And also, I get sooo tired and out of breath while exercising. What should I do to keep myself going? How to get rid of the tiredness?

  8. MotleyHealth says:

    Hi Apparna

    The more you exercise the fitter you will get, so the tiredness will reduce. You can improve your energy levels with a good diet. Stop eating all junk food and have a small meal about an hour before exercise. A banana 10 minutes before exercising also provides an excellent energy boost.

    For toning, do both cardio workouts and weight training. See our article The best strength training exercises for women which tackles the arms, thighs midsection and butt.

    5 kg weight loss a month is going to be hard work as you need a daily calorie deficit of over 1000 Calories to lose over 1 kg a week. Focus on the fitness, strength training and healthy eating and you will get positive results. Your are not very overweight so focusing on fat loss too soon may result in a short-term weight loss that you cannot sustain.

  9. hi
    i am 24 female with 163cm height and my weght is 99kg…..i want to reduce 10kg atleasy evry mmonth for my ips exam…plz help me i can di nythng
    shld i join gym or nt ?

  10. MotleyHealth says:

    Hi Neha, you do not need to join a gym. To lose this much weight fast you really need to do two things:

    1. Overhaul your diet completely. See our Low GI Diet plan ebook for the best way to do this.
    2. Exercise every day. Join at least one fitness class – classes are better than joining gyms because you get more motivation. Ideally do FOUR classes a week plus some home fitness workouts (circuit training, on the spot training, running, cycling etc.).

    10 kg a month is not going to be easy but it is certainly possible if you change your life.

  11. Excellent blog post. I certainly love this site. Continue the good work!

  12. chanielle says:

    Hi I’m 32 weigh 210 I’m 5″4 I’m small on top and have a big but I’m over weighted I drink only water no sodas I have a little extra weight around my stomach small waist how can I loose the belly it’s a little pooch.

  13. MotleyHealth says:

    Hi Chanielle, you really need to start exercising and cut out all the junk food in your diet. Try following this plan and see what the results are like. Report back after week one.

  14. hii
    am 23 years old,
    my weight 77 and length 168
    my fat is on my back and butt
    butt size is 69
    and i want tummy tuck also i have a Few sag after childbirth
    waist size is 76
    i am following Diet soup scorching
    also i dont like to go gym can u plz give me weekly exercises to burn the butt fat

  15. MotleyHealth says:

    Hi Sophie, this weekly workout plan is probably ideal for you. All home exercises, no equipment required.

  16. Hi
    I am 17 years old,
    My weight is 53 kilos (119 lbs) and my height is 5 feet and 3 inches (162 cm)
    I have a little fat on my belly, on my lower back and and on my arms how can i get rid of them? I dont really like going to the gym i rather excercise at my house. Thank you

  17. MotleyHealth says:

    Hi Emily, your weight is very healthy so it sounds like you just need to start exercising. Bodyweight exercises are ideal for toning your arms and core, but you could also consider some weight training moves that are designed for women who want to get toned.

  18. Hi um I’m 21 I have two kids under 2 im 200lb and 5’6 I want to loss my belly fat that I got from being pregnant. Its all in my belly and legs and well my boobs. I’m also breastfeeding so I can’t do anything that will mess with that. But I’m in desperate need to lose some of this belly fat because I can now not stand how I look. Can u please help me….

  19. MotleyHealth says:

    Hi Des, there is no reason why you cannot start exercising now. For breastfeeding you need the extra calories, and plenty of water too, but nothing to stop you working on your fitness. You belly fat should reduce in time too. Keep your diet healthy, get those needed calories from fruits, vegetables and protein – do not fill up on bread and cakes. Just remember, you do need those calories.

    These workouts can be done quickly at home, so even for the busiest of parents you will be able to fit a quick daily workout in while baby is sleeping between feeds.

  20. Im 24, bck in college I travel so its 7am to 6:30pm depending,
    11st 9lbs hips 40, waist 33, height 5’4″
    Generally eat good foods wholemeals veg fruit nd homemade soups nd dinners
    Cut huge amount junk out occasionally once week wud hav treat e.g. choc bar! Drink green tea nd lemon water
    Im goin on my first-ever holiday in June, please help me

  21. MotleyHealth says:

    Hi Gill, sounds like you are making the right diet changes, now it’s time to get more active. Have you started doing our weekly workout? If not, start today.

  22. Hi I am Gerald, I am 5ft 8 and I weigh 13 and a half stones. I am looking at loosing at least a stone in the next 2 months whilst also building muscle mass. Is this feasible, if so what’s the best course of action, i.e classes at gym. Moreover I struggle to keep a diet and I’m wondering is it possible to loose weight whilst eating my current if I exercise a lot more. Also should I consider protein shakes to try replace like breakfast, if so which one will you advise to use.


  23. Hi,
    i am a guy, 26 of age, height 5ft 8inch, weight around 74-77. i used to be in great shape, but due to my work and study i didn’t got any time for exercise and i relied heavily in junk foods.

    i am not that fat, but my lower belly has slowly started to bulge out, arms are slowly turning into flappy ones, and also lot of fats are gathering around my hips.

    Do you think i should start hitting to the gym or i should stick to usual morning running schedule, for fast fat loosing ?

  24. MotleyHealth says:

    It is feasible, but will be hard. Get weight training, consider finding a personal trainer who will guide you with the best exercise and diet to follow.

  25. Hi,your blog is very helpful. I like to know that if i follow this diet and workout plan,how long will it take to lose 10 kg? my age is 26.hight 5’3′ and weight 70 Kg.

  26. MotleyHealth says:

    Hi Nobina, everybody is different, but if you work hard and eat health you might lose the weight in 15 – 20 weeks.

  27. Thanks for your reply. I m wondering that if i exercise for 30 to 35 minutes everyday thn is it possible to lose 10 kg within 6 or 5 months.?

  28. MotleyHealth says:

    Hi Nobina, it is possible. You need to keep working on your fitness, meaning that you should aim to do more exercise every week. Also, keep up with the healthy eating.

  29. MotleyHealth says:

    Johnny, if you are good at running already, keep running. Most importantly, sort the diet out – no more junk.

  30. I am 49 yrs of age. My weight is 71kg my height is 5f 2inc
    I Walk For 45 Min 6 Days A Week. I Eat 2 Slices Of Brown Bread With Honey
    I Eat very Little lunch N Dinner. But I Have Habit Of One Full Mug Of Tea
    In Morning N Evening But I Dont Loose my Weight At All
    Pls Tell Me What Should I Do To Loose My Weight.

  31. pronita daimari says:

    hi my name is pronita daimari. i desparately want to loss weight. iam runing and jogging daily , its been year , i am nt able to reduce weight much. i eat rice , it is our daily stable food. i couldnt replace my diet because of rice i couldnt loss weight. Please advise me on diet plan.

  32. MotleyHealth says:

    Hi Pronita, if you have been exercising for a year and not lost weight then this means that either:
    1. You are not exercising enough
    2. You are eating too much food.

    It could be both! Eat less rice. The definition of a staple food is one that is eaten for energy to avoid starvation. I suspect that you are eating more rice than your body needs. You can eat rice and be healthy (millions of people manage this). The trick is simply not to eat too much. Have a small cup of rice rather than a large bowl.

  33. MotleyHealth says:

    Hi Saku, hard to say really. Two mugs of tea is not going to be a problem though. Maybe reduce portion sizes a little?

  34. Hi,
    I am 48 years old and 160cm with body weight of 70kgs. I would like to reduce 10 kgs in 3 months. How much calorie should I have in a day ? Need some advice regarding the type of exercise that I can do to loose belly fat.

  35. MotleyHealth says:

    Hi Rinku, 10kg in 3 months will be very hard – it is about 0.75 kg a week. To lose 10 kg in 3 months you will need to consume around 1,000 fewer calories every day. To maintain your weight, you need about 2150 Calories, so your daily intake will have to be about 1,200. This assumes that you will also be exercising moderately (walking, jogging, swimming for example). This page has some 1200 Calorie meal plans: https://www.goodhousekeeping.com/health/diet-nutrition/g4351/1200-calorie-diet-plan/

  36. Derek Mcdoogle says:

    In your article, you mentioned that to lose body fat as quickly and safely as possible you must eat a very lean diet and also exercise. Do most weight loss programs focus on the exercise part more than the clean eating part? My sister has put on some weight since her husband died and really wants to lose it. Finding a reputable weight loss program might be helpful.

  37. Just wanna tell that this is extremely helpful, Thanks for taking your time
    to write this.

  38. Hey guys, I have been using this scientific formula from last 6 months and loss 20 pounds. NO Gyms. NO Counting Calories. NO Crazy Fad Diets.

  39. MotleyHealth says:

    Diet is vital. We gain weight because of the food we eat, not because of the exercise we do not do.

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