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 Angie. Lesson for the day: Planning is vital for weight loss success!
What do you have? Ideally eat something light, no bread, pasta, rice etc. Salad is good, some fruit (a couple of bananas may tide you over until dinner)
Thanks for that answer yesterday, but I bought soup:) I don’t know, I was freaking out that if I didn’t I would fail.
I have yet another question…. I didn’t eat dinner yesterday, the chicken with salad, because I went to sleep early. And today is the Limited Calorie Wednesday, so do I just eat like I should in the plan or eat that dinner as an extra if I’m hungry?
Yes, that is OK Angie. Remember, this is just a guide to help you reduce total calories, you can modify it.
I am 5 ft 5 weight 256 . Bmi is classified as obese. I’m 48 yrs old. Just found this website and I love it, I’ve recently joined a gym and trying to establish a doable workout plan . I tried 3.5 mph on treadmill n only lasted 15 min getting my heart rate up to 150. I’m trying to figure out diet as well especially since I experience low blood sugars. I would like to lose 100lbs. Please advise
Hi B. For now work on the walking. Keep getting on the treadmill and each day / week try to increase the time you spend on it. In time then start to increase the speed, and also if it has an incline function start to walk uphill. Walking uphill is great as you burn a lot of calories, get your heart working hard and still do not have to run, which means it stays a lower impact exercise.
Regarding your blood sugar levels being low, you need to get this checked out by a doctor really. Are you T1 diabetic? If not then see if you can determine the cause.
hi im a 26 yr old woman i weigh 10stone 13 pounds and im 5ft 5 am i overweight?
Hi Lynda, your Body Mass Index (BMI) is 25.5. This means your weight is just within the Overweight range, but only by a few pounds. If you are athletic, you may not be overweight at all as the BMI does not consider muscle mass, only total weight.
If you do not exercise at the moment then you should start. Do a combination of cardio and resistance (classes such as BodyPump, kettlebells and Spinning are great options) and make sure your diet is pretty healthy, and you should soon get in shape.
Im a 5’3 thirteen year old girl and i weigh 136 pounds i want to loose my stomach fat and the fat on my arms before the summer. I’m not very good at push ups and we can’t aford to buy weights. What should i do ?
Hi a, you just need to start doing some regular exercise. Consider joining a dance or gymnastics class. What do you do in PE class at school? If that is not enough, repeat those workouts a couple of times a week at home. Push ups are a great exercise, not being very good is not an excuse not to do them. Eat healthy too – plenty of fruit and veg.
im 16 years old, i weigh 143 lbs and I’m around 5’7. i really want to lose weight around my stomach. i have major love handles and i hate how my stomach protrudes. i want to lose at least 10lbs before the summer.. which is the last few weeks of June. help!
Hi Julia, start to increase your weekly exercise, aim to get fitter. Also ensure that you are not eating junk food and soft drinks either.
I am a 33 yr. old woman. I have 2 kids, Have an active job, work out 3x a week, I rarely eat sweets or junk food. I drink water alot Eat 3x a day, 1200 cal a day. I am 5’5″ and weigh 148 lbs. I am 10 lbs more than I weighed 5 yrs ago, and the thing is, I am living healthier! I drink alcohol 2x a week at most 4 drinks at the most. Not sugary . Is that enough to hinder me? Could it be hormones? I just can’t figure out this weight gain and while I am not obese, I don’t feel very attractive with the extra jiggle I have going on! Any advice for a very busy working mom?
Hi Val, how are you working out? You may need to start doing some more intensive exercise. Also, review what you are eating as well as your total calories. 1200 Calories actually seems rather low, even on days when you are doing no exercise you should be losing fat. I suspect that you are actually eating a little more some days. Hormones mostly control appetite and the likelihood of converting digested food to fat – if you are exercising and not overeating, this really should not be a problem.
I go to the gym 5 times a week because like others. I wanted to lose weight but mine was not like fast because I can’t help it sometimes but eat those high calories food and that makes me sad :(
Hi Sheri, you just need to stop eating the high calorie foods. I guess that you are fond of chocolates – well, bad new, they are just fat and sugar, all bad. It is probably the sugar spikes and crashes which make you feel sad, so stop eating chocolate and other junk food and you will start to feel better.
I am 26 years old, weigh about 250 lbs and sometimes do uphill treadmill exercises about 1 – 3 times per week. I have stomach, chest and thigh fat that I want to get rid of. What is the most successful way to do this? Should I intensify my treadmill cardio workouts?
Hi Chris, uphill walking does burn a lot of energy so this can be effective. Aim to do more – maybe more days per week rather than longer or more intensive sessions. As your fitness levels improve you will need to start pushing yourself a little harder.
Hi, I’m 15 years old, 5’4″ around 160… I see the weight in my stomach alot and im wondering how to get rid of it… i go on runs, and tend to eat healthy, but i dont know how i should go about losing weight because i feel like i am always hungry. what do you suggest?
Hi, thank you very much for your article… Although i have tried to follow your suggested diet plan for 2 days but i felt really tired and was not able to be attentive to my kids … for a year i had a trainer in the gym and i benefited a lot.. now i am all by myself and find it really hard to push myself for working out.. i lost inches and increased my muscle mass but no weight reduction… i would like to loose weight at least 5 pounds .. i wanted to know beside exercising what diet i should do… with low carb diet i feel tired and irritated most of the time what can i do .. please help
Hi Tessa, firstly, how often do you run? Tending to eat healthy suggests that at times you do not eat healthy too. To lose weight you need to focus on fitness for now, and follow a well balanced and healthy diet. You will lose weight so long as you do not eat too much food and carry on with the regular exercise.
Hi Nali, you need to find a balance. This plan is extreme and designed for rapid weight loss. Somewhere in the middle is better. As for fitness, it sounds like you made good progress. Losing inches can be more important than losing weight, as muscle weighs more than fat. If you lost inches it means you lost fat and gained muscle – then sets a better foundation for weight (fat) loss in the long term.
Start exercising again, perform some simple home based workouts (see our circuit training articles for some ideas) and eat a balanced and healthy diet.
Some workouts for you:
https://www.motleyhealth.com/fitness/the-scientific-7-minute-workout
https://www.motleyhealth.com/fitness/20-minute-home-workout
https://www.motleyhealth.com/fitness/circuit-training-workouts
Hi,i am 5’11 and over weight by 24 kilos and i have (Shoulder Impingement/Rotator Cuff Tendinitis) so i cant use my shoulder a lot,is there any exercises routine and diet to do indoor to lose these over weight. please help.
Hi Migo, sounds like a running based plan is going to suit you best, or cycling, combined with lower body weight training exercises. As for diet, same rules, reduce calories and eat a healthy and balanced diet with fewer refined carbs, more proteins.
thanks, for the info. I am an adolescent who is 5’11 1/2″ and weight 180. So will sucking my tummy in also help with this and playing basketball with my little brother for at least 30-45 minutes work? I’m very athletic, and my mile time is 7 min 55 seconds. Is that good for a person like me? I just want to lose it for school which is in 3 or 4 weeks. I’ll start tomorrow immediately.
These exercises will help you. Daily basketball is great exercise, and your mile speed is not bad at all. If by “sucking my tummy in” you mean you engage your abdominals when exercising, this will help a little too.
I am vegetarian I want to lose my weight from my tummy and waist within one month becoz I gained 5kg more weight from last four month my weight is 55kg becoz I had left my job now I have to spend more time at home that’s why I m overweight. My age is 25. plz suggest me proper diet and exercise for loosing fat.
Hi Priti, you need to limit yourself to 2 meals and a snack each day and start exercising. You have not gained weight because you are at home, you have gained weight because you are eating more. Make some simple changes – start by just having 2 boiled eggs for breakfast.
how to loose weight in just 1 week
if i apply all d things given above
will i be able to loose fat in 1 month
You should lose some weight in a week yes, but not necessarily all the weight you want to lose.
sir
my weight is 75 kg & height is 5.”9″ my waist is “36” inches is it ok & if not please suggest me some way to loose my waist.?
Hello Mayank, your Body Mass Index (BMI) is 24.5. This means your weight is within the Normal range. A 36 inch waist is good too. Work on your fitness levels and eat healthy and you will be fine.
I’m 22yrs old, 5’6″ and weigh 80kg. I have a large belly and back. Being short and fat makes me really shy to stand among people. Would you suggest me a perfect workout and diet plan to get in shape in 3-4 months? Have a treadmill at home.
Hi Nishant, one good method would be to use the treadmill for 30 minutes every morning and then also perform the bodyweight / weight training exercises as above in the afternoon or evening. You need to work the body hard to get fit and also eat a healthy diet to help strip down fat. You have youth on your side so work hard and you will see results very soon.
hi i had a question dat cn i b able to losse 2 inches in aweek my age is 20 i go to gym n plzzzz sugest me a diet ….
Hi Anisha, 2 inches in a week is very optimistic. Just do your best to get the result you want. Two workouts a day, low calories.
I am addicted to Diet Coke. Would you just quit cold turkey? I am just starting out and am a mess. 5’3…190…awful eating habits, a smoker and a drinker. I don’t know where or even how to start. How many calories do I stay within? I am ready to do the work. It’s scary.
Hi Julia, you do just need to go cold turkey. Addiction to Diet Coke is more habit than actual chemical addiction. Stop buying it. Quitting smoking is obviously very important also. If you immerse yourself in healthy diet and exercise then that may be a good distraction. How many calories? This page gives a deliberately restrictive diet to aid faster weight loss. For general advice on calories requirements see these articles:
Weight loss calculator: How many calories do you need?
Basal Metabolic Rate (BMR) Explained
Take a look at our other workouts, exercise every day and keep working at it. You can do it.
hi im a girl who is 14 and 180 and my height is 5.10 i have a big stomach but im athletic.i need help with losing my stomach fat any suggestions
Hi Maddie, stomach fat in teenagers is almost always due to too much junk food and soda. Make your diet healthier. You say you are athletic – how often are you training? Three times a week should be enough, running is a great way to get fitter, all athletes need to run.
I’m 16 , of 66 kgs and I really need to lose some weight before my birthday, which is a week from now.
I need to look fit, What to do?
Hi Honey, unfortunately one week is not enough time to make any major difference. But why not start a new healthy lifestyle today that involves fitness and healthy eating, and then you can tell people about the amazing changes you are already making to your life next week on your birthday.
Being healthy and fit is a life choice, it is not something you can decide to do one week and achieve the following. However, if you exercised every day for the next seven days and ate healthy you will very likely see a noticeable improvement. You should also start to feel more confident and more alive. Make the changes today and start living a healthier life.
I am fouteen weigh 60kg and have stated running last week for thirty minuts a day. I’m trying to loose the fat in my belly (musfine top belly) but nothing is really working. What are some ways to loose weight, prefibly see results in at least six weeks since there’s a wedding coming up.
Please help!
Hi.. I m 29, 5.11 height and 96 kg weight.. Having fat on belly.. I was muscular but after I stopped workout and had bad food. So now want to get flat tummy in one month.. Is that possible.. If yes please help me out..coz after month m going to marry.
Hello, I’m 20 of nearly 75 kgs and height 5 6′ and am vegetarian. I need 5 10′ height.. What should be the best weight for me.. Please suggest me some better diets and workouts… .. 5 10′ height is this possible?
Hi Deepak. Your BMI us 26.6 which means that you are indeed a little overweight. Your ideal weight would be somewhere between 52.1 kg and 69.8 kg. As you are a vegetarian it would be a good idea to follow the advice in our Low GI Diet plan because many vegetarians make the mistake of eating too much bread, rice, pasta and cheese. You need to ensure that you are eating quality fruits and vegetables.
With respect to growing taller, it is unlikely that you will grow another four inches from 20 years, but there is a chance. However, your genes will determine your maximum height. A healthy diet with plenty of exercise will see you reach your potential. See our fitness section for more workouts.
Hi Sonzai, unfortunately you are not going to be able to lose all of your weight in one month. According to your BMI you need to lose at least 15 kg. One kilo per week weight loss is about as much as you could achieve really and this involves consuming a max of about 1100 Calories a day. In short, you need to set yourself about three months, and have no “cheat days”. Exercise is very important. Follow this plan, start NOW and do as much as you can. You will look better in a month, and you will be able to carry on too.
Hi Jay, just carry on. One week is a short time really, give it more time. Keep running, and keep pushing yourself to run faster, longer. Diet is vital too – a clean diet, with little or no baked goods, bread, pasta, rice etc. All vegetables, fruits, lean proteins. Drink only water, black tea and black coffee. Def. no sugar and no junk food or sweets, snacks at all.
I’m 6’1 and 199 pounds. I’m currently in the Navy. I joined after rapidly losing weight the wrong way. I was left with side and lower ab fat that seems impossible to lose. I started this workout beginning of week the Basic Plan and it’s worked wonders. Already seeing signs of improvement in the lifting of my lower ab fat but could still use more advice. I’m thinking about doing the advanced workout plan to see if that works. Any advice?
Hi Justin, it should help yes. The advanced plan just adds weight training exercises and these will help tone muscles more and increase metabolism. If you have time do both. To be honest, it is time the advanced routine was reviewed and brought up to date.
Hey my age is 20 height is 5″6 weight is 90 can i reduce 17 kg till 14 sep pls help and my upper arm is 17 inch i want them 13 help pls