7 Days Beginner's Workout Plan

Daily Workout Plan for Losing Weight: Weight Loss Workout Routine

Many people give up on their workout plan because they are overwhelmed with how much physical activity they have to exert in order to gain that ideal weight. The important thing to remember is to have the proper mindset when starting a daily weight loss routine. It is better to take it one day at a time and do not think too much about how many exercises you have to go through in one week. Focus more on the daily tasks that you need to complete each day.

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7 Days Beginner's Workout Plan7 Days Beginner’s Workout Plan

We have the 7 days beginner workout plan specifically designed for people who are just trying to start out losing weight. This is a 7 days process that you have to consistently follow until the end of the week. Here is the breakdown of what this 7 days beginner workout plan for losing weight is all about:

  • Day 1 – The bodyweight workout consisting of the bodyweight squat, inverted row, pushups, and dumbbell lunges.
  • Day 2 – Track your foods for the day.
  • Day 3 – Lifting weights.
  • Day 4 – Clean out your kitchen and restock with healthy foods.
  • Day 5 – Meal planning and supplements.
  • Day 6 – Cardio strength training
  • Day 7 – Choosing your program

These are the steps you have to undergo for 7 days in order to put you on the right track when you want to lose weight. This workout plan is going to help you get the best start in your weight loss program.

7 Days Beginner's Workout Plan - Day 1Day 1

So this is the first day of your beginner workout plan and your initial task is to go to the gym and break out some sweat. Don’t slack off and don’t look for any reasons not to go. Stalling will only be a waste of time and you will eventually give up.

Going to the gym can also be intimidating for beginners. The exercise you have to go through can be daunting and frustrating. You might be too conscious about other people in the gym looking at you since you are just starting out. Here’s a good tip for beginners, no one in the gym is paying any attention to you, simply because they are too busy doing their own thing. When you go to the gym, it means you want to work hard to achieve your goal. If people see you working hard and dedicated to fulfilling your goal, then you will surely earn their respect.


Your First Step

Your first workout routine to start your week is just simple bodyweight exercises. You should do this on your first day at the gym. It may be hard for some people, but there are others who find it easy. It all depends on how you approach it. Don’t think about it too much and just start the routine.

The Proper Way to Perform Your Bodyweight Workout

  1. You should set your timer for 10 to 15 minutes.
  2. You have to do 8 reps of each exercise with only a little rest after each movement. When you’re finished with all the 4 exercises, it is considered as one round.
  3. Take one-minute rest and repeat.
  4. You can complete as many rounds as possible within your 10 to 15 minutes timer.

The Bodyweight Workout for Beginners

Bodyweight Squat - 7 Days Beginner's Workout PlanBodyweight Squat

The bodyweight squat, also known as prisoner squat and air squat, is ideal for improving your strength and targets your quadriceps. Here is how to execute this exercise properly: Begin by standing with your feet shoulder-width apart and put your hands behind your head. This is your starting position. Flex your knees and hips, sitting back with your hips. Continue flexing down to full depth and quickly reverse the motion until you are back to your starting position. Always try to keep your head and chest up and your knees should be pushed out as you squat.

Inverted Row - 7 Days Beginner's Workout PlanInverted Row

Inverted row is also known as horizontal barbells pull up and it works out your middle back muscles. Follow the steps below to perform the inverted row routine: Position the bar in a rack that is about waist height. You can also use a smith machine. Your grip should be wider than shoulder-width on the bar and position yourself hanging underneath the bar. Keep your body straight, with your heels on the ground with arms fully extended. This will be your starting position. Start by flexing the elbow and pulling your chest towards the bar. Retract your shoulder blades as you perform the movement. Pause at the top and return yourself back down to the starting position. Repeat again for the desired number of repetitions.

Push UpsPush Ups

Aside from your arms, the main muscle group that is being worked out by this exercise is your chest. There are so many variations of this bodywork exercise to make it easier or harder for you. If you are having trouble with the pushups, you can bend your legs at the knees or perform it against a wall. Lie face down on the floor and place your hands about 36 inches apart while holding your torso up at arm’s length. Lower your upper body down until your chest is almost touching the floor as you inhale. Breathe out and push your upper body back up to the starting position while squeezing your chest. After pausing at the top, lower down again for as many repetitions as needed.

Dumbbell Lunges - 7 Days Beginner's Workout PlanDumbbell Lunges

Dumbbell lunges are great for working out your quadriceps. You should have a good balance when performing this exercise. Stand upright while holding 2 dumbbells in your hands by your sides. This is your starting position. Step forward with your right leg around 2 feet from the other stationary foot left and lower your upper body down while keeping your torso upright and balanced. Inhale as you go down. Do not allow your knee to go forward beyond your toes as you go down, as this will put so much stress on your knee joint. Your front shin should be perpendicular to the ground. Using the heel of your foot, push back up to the starting position as you exhale. Repeat the movement for the recommended amount of repetitions and then perform with the other leg.


7 Days Beginner's Workout Plan - Day 2Day 2

Now you’re on day 2 and your main task is to track all your foods for today. There are so many diet plans which tell you what foods to eat. However, if you really want to achieve that ideal weight, you have to know what you are doing wrong.

This is the reason why your second day is all about tracking your food. It is important to track everything down because, most probably, you don’t have any idea how much you are eating each day. A recent study has shown that most people underestimate how much they eat for the day by almost 50 percent. Many people who have daily exercise routine also think they are burning more calories as they actually do. It really makes a lot of sense why so many people are still gaining weight even though they have a daily workout routine.

According to a research, the ability to lose weight is strongly connected to how efficient you keep track of what you eat for the day. Dieters need to keep track of what they are eating in order to lose weight. The research discovered that dieters who didn’t keep track of what they eat lost only a minimal amount of weight, while the dieters who tracked their food consumption lost a huge amount of weight.

Tracking your food consumption is a good habit to practice when losing weight. You cannot lie to yourself whenever you check the amount of food you ate for the day. When you eat the wrong food or you overeat, you should write it down to increase your awareness of the bad choices you made. This will encourage you to never repeat the same mistakes again. The heightened awareness of your actions will definitely make you eat better and motivate you to exercise more.

How Do You Track Your Eating Pattern?

You don’t have to write down everything just to track every food you eat. There are apps that make tracking simple and easier. These apps will help you log the foods you consumed and they can even track your fitness. But if you want it the old way, you can still write everything down in a ledger or diary. Whatever you prefer, just make sure that you track every single food you consumed throughout the day. Remember, you have to be aware of your actions in order to facilitate a more effective makeover or change.

Log down all the food you’ve had for each meal and how much. Other people even measure and weigh their food to know the exact quantity. This gives you a complete transparency of what you eat. If you’ve had chicken for lunch, write down how many you’ve had. During breakfast, write down how many cups of cereals you’ve eaten. Try to be accurate and do not lie about the numbers because you are just cheating yourself if you do.

Also, try to track down how you feel in a particular moment. Try to make a note when you are hungry, tired, or energetic. This is needed in order to create a suitable schedule for you. You don’t need to follow a strict program. Instead, the program should work for you. Eat when you are hungry, sleep when you need it, snack when you want to, and train when you have the most energy.

Tracking everything makes it easier for you to choose the plan that is most suitable for you. You can change the schedule anytime you like.

Day 2 Checklist

  1. Write down your goals – Writing down your plans increases the likelihood that you will follow through and succeed in achieving your goals. In the morning, write down all the fitness goals you want to achieve for the day. It only takes a couple of minutes to write everything down. It also serves as a guide and checklist that you have to finish each day.
  2. Drink 6 glasses of water – A study has found that drinking 2 cups of water before each meal can make you lose those extra pounds. So every time you start your meal, drink 2 cups of cold water to avoid overeating. It will make you feel full and keep your metabolism on track.
  3. Sleep 7 to 8 hours – sleep deprivation can slow down your metabolism, which means you are burning fewer calories. It also means an increase in appetite, which may lead to overeating. Always aim to get 7 or 8 hours of sleep each night.

7 Days Beginner's Workout Plan - Day 3Day 3

Day 3 is the day you will start your weight training. According to the National Center of Health Statistics, strength training or resistance training 3 sessions per week can reduce your body fat by 3 percent in only 10 weeks. You need to add muscles to your body to burn your excess fats.

When you lift weights, you increase your metabolism and continue to burn fat even if you are already out of the gym. In fact, the calorie-burning process can last from 24 to 48 hours after your weight lifting session. By lifting weights every other day, it means your metabolism is pushed into high gear 7 days per week. Even if you don’t have enough time, it is still better to do a quick workout to burn the extra calories.

Weight Training for Beginners

Weight training is about pushing yourself. You don’t need to train five or six days a week. You only need just 3 or 4 days to gain surprising results and avoid being burned out. There should always be a balance between working out and rest.

What is so great about weight training is that it can work multiple muscles and deliver fast results. You have to focus more on compound movements, which are exercises that work multiple muscles in one efficient movement. Some examples of compound movements are deadlifts, squats, presses, lunges, and pulls.

Weight Training Workout

You should complete these workouts during your first week. We have the first batch and the second batch of weight training workout. Complete the first batch on day 3, and then continue the second batch on day 5.

On the second exercise, you will see 2-A and 2-B, which means that this exercise should be performed as a group. You should do one set of the first exercise, rest for the prescribed amount of time, and then do one set of the next exercise in the group. Repeat until all the sets for each exercise are complete, and then move to the next group.

The First Batch – To Be Completed On Day 3

Dumbbell Squat - 7 Days Beginner's Workout PlanDumbbell Squat

The main muscle group being worked out in the dumbbell squat is your quadriceps. You need a dumbbell to complete this workout. This workout should have 2 sets of 15 reps with 1-minute rest. Stand up straight and hold a dumbbell in each hand. The palms should be facing the side of your legs. Position your legs using a shoulder-width medium stance with the toes slightly pointed out. Your head should be up at all times and maintain a straight back. This will be your starting position. Slowly lower your torso by bending the knees while maintaining a straight posture with your head up. Continue going down until your thighs are parallel to the floor. Slowly raise your torso as you exhale by pushing the floor with the heel of your foot, straightening the legs again while you go back to the starting position. Repeat for the recommended amount of repetitions.

One-Arm Dumbbell Row - 7 Days Beginner's Workout PlanOne-Arm Dumbbell Row

Again, you will need a dumbbell for this workout routine. The main muscle group being worked out in the middle back. This will require 2 sets of 12 reps. You will need a flat bench and a dumbbell on each side of it. Put the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and then place your right hand on the other end of the bench for support. Pick up the dumbbell on the floor with your left hand and hold the weight while keeping your lower back straight. Your palm should be facing your torso. This will be your starting position. Pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out deeply as you perform this step. Focus on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should not be working except for holding the dumbbell. Lower the dumbbell straight down to the starting position. Breathe in as you perform this step. Repeat for the specified amount of repetitions. Switch sides and repeat again.

Dumbbell Lunges - 7 Days Beginner's Workout PlanDumbbell Lunges

Dumbbell lunges will mainly work on your quadriceps. This will require 2 sets of 12 reps. Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position. Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Using mainly the heel of your foot, push up and go back to the starting position as you exhale. Repeat the movement for the recommended amount of repetitions and then perform with the left leg.

Push UpsPush Ups

You may be familiar with this exercise, which is also a type of bodyweight workout that does not involve any equipment. Pushups tone the main muscles of your chest. You can do 2 sets of 15 reps for this exercise. Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arm’s length. Next, lower yourself down until your chest almost touches the floor as you inhale. Now breathe out and press your upper body back up to the starting position while squeezing your chest. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Reverse Crunch - 7 Days Beginner's Workout PlanReverse Crunch

The reverse crunch exercise is a great way to tone your abdominal muscles. You need to do 2 sets of 20 reps for this exercise. Lie down with your legs fully extended and your arms to the side of your torso with the palms on the floor. Avoid moving your arms for the entire exercise. Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. This is the starting position. Inhale deeply and move your legs towards the torso as you roll your pelvis backward and raise your hips off the floor. At the end of this movement, your knees should be touching your chest. Hold the contraction for 1 second and move your legs back to the starting position while exhaling. Repeat for the recommended amount of repetitions.

The second Batch – To Be Completed On Day 3

Barbell Deadlift - 7 Days Beginner's Workout PlanBarbell Deadlift

This will work out your hamstrings. For this workout, you can do 2 sets of 10 reps. Begin with the barbell centered over your feet. Your feet should be about hip-width apart. Bend at the hip and grip the barbell at shoulder-width letting your shoulder blades to protract. You should use an alternating grip. With your feet and grip set, inhale and then lower your hips and flex the knees until your shins contact the bar. Look forward while keeping your chest up and back arched, and begin driving through the heels to lift the weight up. After the bar passes the knees, pull the bar back aggressively, pulling your shoulder blades together as you drive your hips forward into the bar. Lower the barbell by bending at the hips and guiding it to the floor.

Barbell Deadlift

For this group, do the barbell deadlift once again, but this time it is 2 sets of 12 reps.

One Leg Barbell Squat - 7 Days Beginner's Workout PlanOne Leg Barbell Squat

This exercise is also known as the Single-Leg Squat and it works on your quadriceps. Perform this workout with 2 sets of 12 reps. Stand 2 to 3 feet in front of a flat bench with your back facing the bench. Have a barbell in front of you on the floor. Position your feet shoulder-width apart from each other. Bend your knees and lift the barbell up using a pronated grip with your hands wider than shoulder-width apart from each other. Lift until you can rest it on your chest. Lift the barbell over your head and rest it on the base of your neck. Move one foot back so that your toe is resting on the flat bench. The other foot should be stationary in front of you. Keep your head up to maintain balance and keep a straight back and chest. Inhale and slowly lower your leg until your thigh is parallel to the floor. Your knee should be over your toes and your chest should be directly above the middle of your thigh. Leading with your chest and hips and contracting the quadriceps, elevate your leg back to the starting position while you exhale. Repeat for the recommended amount of repetitions. Switch to the other leg and repeat the movement.

Standing Dumbbell Press - 7 Days Beginner's Workout PlanStanding Dumbbell Press

The standing dumbbell press is a great workout to tone your shoulders. Perform this exercise with 2 sets of 12 reps. Stand with your feet shoulder-width apart and take a dumbbell in each hand. Raise the dumbbells up to the height of your head, your elbows out and about 90 degrees. This is going to be your starting position. Make sure you don’t lean back or use any leg drive, extend through the elbow to raise the dumbbells together directly above your head. Pause, and slowly return the dumbbell down to the starting position.

Plank - 7 Days Beginner's Workout PlanPlank

Planking is great for your abdominal muscles. Perform this exercise with 2 sets and hold for 30 to 60 seconds. Get down on the floor with your forearms and toes supporting your weight. Your arms are bent and directly below the shoulder. Make sure to keep your body straight at all times, and hold this position as long as possible. You can raise one arm or leg to increase the difficulty.

Day 3 Checklist

For your day 3 checklist, here are the tasks that you should be able to complete:

  • List down your goals
  • Get 7 to 8 hours of sleep.
  • Drink at least 6 glasses of water.
  • Include protein in your meals – eating protein can help you build muscle mass and make you feel full, thus speeding up your weight loss.
  • Eat more vegetables – vegetables are low in calories but high in nutritional value. You can overeat on vegetables without any unhealthy consequences.

7 Days Beginner's Workout Plan - Day 4Day 4

Day 4 is all about cleaning out your kitchen and restocking it with the necessary foods that will help you lose weight. We will focus more on the foods that you should include in your kitchen, rather than removing the bad foods you currently have. Here are the different food categories that you need to have in your kitchen during your weight loss program. If you do this, then you will definitely have a higher success rate in achieving your perfect body.

Fruits and Vegetables

Restock your kitchen with loads of fruits and vegetables. Don’t buy vegetables that are premade in a sugary sauce. If the label mentions any form of sugar, then avoid it. The more fruits and vegetables you eat, the more you can lose weight. If you love to make a salad, choose olive oils and vinaigrettes as dressings instead of the usual dressings that are high in calories.

Protein

Foods that are high in protein include red meat, poultry, pork, seafood, and eggs. Since you are working out, you have to eat protein at each meal.

Dairy

Research has found that people who eat dairy lose more fat while they are on a weight loss plan. However, if you have allergies or food sensitivity to dairy, you should avoid them. Examples of good dairy foods are milk, Greek yogurt, and cheese.

Grains

The grains that you should have in your kitchen include oatmeal, brown or white rice, potatoes, beans, and quinoa. If you are sensitive to gluten or wheat, then you should avoid all processed grains. If you don’t have gluten sensitivity, you can eat bread and pasta, but only in moderation.

Nuts and Fats

Fats are necessary for building muscles and it can even help you become leaner. Always choose the good fats that are found in different healthy foods and nuts. You can stock your kitchen with a variety of nuts such as almonds, cashew, Brazil nuts, pistachios, and walnuts. Just don’t eat too much of it and balance your intake of fats.

Cooking Oils

When it comes to cooking oils, always use olive oil and coconut oil. The other types of oils may not be good for you.

Drinks

All you need is water and nothing else. Drink water, followed by more water. Don’t stock your kitchen or refrigerator with sugary beverages that will only cause you to gain more weight. You can try adding vegetable juice, as long as it does not contain any sugar. Coffee, tea, and milk are also good options.

Day 4 Checklist

  • Track your diet and fitness.
  • Go for a 20-minute walk – it is a healthy form of exercise that is good for both your body and mind. It helps to reduce stress and promote better blood flow. You will also have better recovery from your weight training.
  • Don’t eat junk foods – it’s time to cut down on all junk foods and sweets. Unhealthy snacks are stored as fats in your body, which will only slow down your weight loss program. It’s time to get serious and remove all the unnecessary foods that do not belong in your diet.

7 Days Beginner's Workout Plan - Day 5Day 5

Now that you know what types of food to eat, it is time to manage your meals and supplements. Day 5 is all about meal planning, which means scheduling your meals and how many times you should eat per day. This is also the perfect time to talk about your supplements. Setting up a meal plan should be simple enough and it must not be a burden to maintain. The two basic elements that you should always include in your meals are protein and vegetables. Approach your meal management based on the level of activity you are having for the day. When you are lifting weights, your meals should consist of more carbs. On days when you are not working out, lessen the carbs in your meals. Maintain a high level of protein in your meals every day and there should always be vegetables. Good fats should never be avoided. Here is a quick guide to your workout and non-workout days:

Workout Days

  • Protein and vegetables should be included in each meal.
  • Before working out, eat a few carbohydrates, such as a piece of fruit, half a cup of rice or a bowl of oatmeal
  • After working out, have a meal consisting of proteins, vegetables, and carbohydrates.
  • With meals that don’t have carbs, eat a combination of fats and protein.

Non-Workout Days

  • Protein and vegetables should be included in each meal.
  • Eat a few slices of fruit instead of starchy carbs.
  • Your fat intake should be high enough, so eat foods such as eggs, avocado, fatty fish, almonds, and nut butter.

Your Meal Frequency

So how many times should you eat every day? It really doesn’t matter how many times you eat, as long as you are eating the right foods with the right amount. You may be too afraid to eat frequently because you think that it would affect your metabolism. However, metabolism is affected by the type of food you eat and not by how many times you eat during the day. You can eat the traditional 3 square meals per day, or you can eat more frequently with one to three snacks per day. Just be careful with the portion sizes. If it won’t fit the palm of your hand, then it is already a big portion.

When to Eat

Again, it really doesn’t matter what time you eat. A research has discovered that dieters who ate late at night actually lost more weight and they had fewer hunger cravings. What is important is to focus on what you eat and the amount, and you won’t have any problems. It all boils down to eating protein and vegetables.

Supplements

Since you are just a beginner, your supplements should be kept simple. Supplements are there to help fill in the gaps in your weight loss and fitness plan. Remember that your diet and workout will always be the driving factor that will give you the results you want. Here are some of the most recommended supplements for you.

  • Fish Oil – this supplement has so many benefits for your body. It helps you recover from your strenuous workout sessions, improves your heart, and lowers triglycerides.
  • Protein Powder – sometimes you cannot have enough protein in your meals, so you need protein supplements. This is an efficient way to always have enough protein in your system.
  • Multivitamins – this will make sure that you have all the nutrients your body needs during your weight loss process.

Day 5 Checklist

Aside from listing down your goals, getting 8 hours of sleep, drinking 6 glasses of water, eating vegetables every meal, tracking your diet and fitness, going for a 20-minute walk, and avoiding junk foods, you still have to add a couple of things to do at day 5. You can do a foam roll, which is a form of self-massage. You need a foam roller or a PVC pipe that you can roll on a few areas of your body, such as the hips, quads, glutes, back, hamstrings, and chest.

This foam roller will help you improve your mobility and reduce tension in your body. It will also remove any muscle soreness you have from lifting weights. Another task for this day is to make your own protein shake. People who make their own whey shake every day experiences a tremendous loss of fat compared to those who are also on a weight loss program but did not drink any protein shake. So here are the basic steps to make your own protein shake. Try This – Muscle Building Protein Shakes Recipes

  1. Choose a liquid you like, either water or milk. Add 8 ounces of it.
  2. Add 4 to 6 ice cubes.
  3. Add 1 to 2 scoops of protein powder.
  4. Add a handful of nuts or 1 scoop of almond butter.
  5. Add your fruits. It could be strawberries, bananas, or blueberries.
  6. Add green vegetables such as kale or spinach.
  7. Blend and enjoy!

7 Days Beginner's Workout Plan - Day 6Day 6

Day 6 is a cardio day. For many years, cardio has been regarded as the best type of exercise to lose weight. If someone wants to get in shape and drop a few pounds, he will just use the treadmill or go out and jog for one hour. But you still need to have a more strategic approach when doing cardio in order to gain better results. You have to learn how to use cardio to your advantage and save some time in the gym.

Running – Is It the Best Form of Cardio?

Usually, when someone mentions cardio, you always think about running or jogging. It is even believed to be the best form of cardio. However, running is not the most efficient way to burn fats. Running longer distances or jogging for more than an hour is the same as trying to build up your muscles by doing hundreds of reps. Working longer does not always mean better results.

The Best Cardio To Lose Weight

So what is the best form of cardio to lose weight? The answer to this question is HIIT or High-Intensity Interval Training. HIIT comes in many forms and it is not just about running. You can incorporate HIIT into your running by doing alternating sprints. You will run at a fast pace for a short period of time and then rest for twice as long. You can repeat this process for 10 minutes and you’re done.

This type of training is effective because you continue to burn calories even after you’ve stopped working out. Just like weight training, your metabolism continues to work even though you are already not doing any physical activity. When you are doing a high-intensity workout, you increase the number of mitochondria in your muscles, which means greater capacity for reducing fats. You can do HITT training with weights, and this is called cardio strength training. Here is the cardio strength training that you can try with as little rest as possible.

Dumbbell Rear Lunge - 7 Days Beginner's Workout PlanDumbbell Rear Lunge

This workout will help tone your quadriceps. Perform high-intensity workout for 30 seconds, followed by 30 seconds of rest. Stand upright holding two dumbbells in your hands by your sides. This is going to be your starting position. Step back with your right leg around 2 feet or so from the left foot and lower your upper body down, while keeping your torso upright and balanced. Inhale deeply as you go down. Push back up to the starting position while exhaling. Repeat with the opposite leg.

Plyo Kettlebell Pushups - 7 Days Beginner's Workout PlanPlyo Kettlebell Pushups

This workout targets your chest area. Perform high-intensity workout for 30 seconds, followed by 30 seconds of rest. Put the kettlebell on the floor. Go down in a push-up position, on your toes with one hand on the ground and the other hand holding the kettlebell, with your elbows extended. This is going to be your starting position. Start by lowering your body as low as you can while keeping your back straight. Quickly and forcefully reverse the direction, pushing yourself up to the other side of the kettlebell and switching hands as you do so. Continue by descending and repeating the movement back and forth.

Mountain Climbers - 7 Days Beginner's Workout PlanMountain Climbers

Mountain Climbers workout is great for targeting your quadriceps. Perform high-intensity workout for 30 seconds, followed by 30 seconds of rest. Start in a pushup position. While flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position. Quickly and explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe. Bring the other foot up with the hip and knee flexed. Repeat in alternating movements for 20 to 30 seconds.

Barbell SquatBarbell Squat

Barbell squat is great for toning your quadriceps. Perform this high-intensity workout for 30 seconds, followed by 30 seconds of rest. Start with the barbell being supported on top of the traps. Your chest should be up and head facing forward. Use a hip-width stance with the feet turned out as needed. Go down while flexing the knees and refraining from moving the hips back as much as possible. Your knees should travel forward and make sure that they stay aligned with your feet. Keep your torso as upright as possible. Continue all the way down, keeping the full weight on the front of the heel. When the upper legs make contact with the lower legs, reverse the motion and drive the weight upward.

Burpees as a Fat Burning ExerciseBurpees

Burpee is another type of cardio exercise that focuses on your quadriceps. Perform a high-intensity workout for 30 seconds, followed by 30 seconds of rest. Stand with your legs shoulder-width apart. Put your hands on the floor and kick your legs back so you end up with your stomach and thighs touching the floor. Make sure your elbows are bent. From this position, push yourself up like you’re doing a push-up and push your hips up. Quickly jump your feet under your hips and stand. Jump up in the air and bring your hands to your head.

High-intensity cardio helps you burn more fat while spending lesser time at the gym. If your aim is to lose fat and gain muscles, you may want to limit the duration of your slow cardio training to just 30 minutes and just a few times per week. If you don’t like running, there are still many forms of cardio that you can do. You can use weights, go cycling, swimming, or run the stairs. When you are doing your high-intensity workout, you have to push yourself harder for a prescribed amount of time, and then rest and repeat.

For your day 6 checklist

you can add finding a training partner to your list of task. If you have a training partner, it is easier for you to push yourself in the gym and keep track of your training. You can also join online communities to find a virtual training partner. This allows you to share your goals with others and help motivate you to keep on going.


7 Days Beginner's Workout Plan - Day 7Day 7

This is Day 7 and it is your day to choose your trainer and focus on what lies ahead in your weight loss program. To get a better perspective of this beginner’s program, we will show you our two main goals: We want to build a better foundation that could help you make smarter decisions and make it easier for you to achieve success. We want to offer a clearer vision that will help lead you to your goal. This is your introduction to the world of fitness and health. Even though you still have so many things to learn, you are already a part of this lifestyle and you are no longer a stranger.

Other guides are designed to be temporary and finite, but we are offering the fundamental elements of a more sustainable program. This is your new mindset and where you go from here is completely up to you.

Know What You Want to Improve

You have to select one goal that you want to fulfill. Are you here to lose those excess fats? Do you want to gain bigger muscles? Do you want to improve your strength? These are just some of the goals that you may want to achieve when you start your training program.

It is not a good idea to pursue more than one goal. You may seek out multiple goals and do three different workout programs and three different diet programs all at once. This will not work at all and you will just be wasting your time. Now it’s time to find a new teacher and new workouts that will help you achieve your goal. Here are the things that you can expect from your new workout plans.

Fat Loss Program

When you choose a fat loss program, you will need to include high-intensity interval work and more cardio in your training. This will help you burn more calories every day. When it comes to diet, you will surely have to eat less unhealthy foods to experience a drop in weight.

A good fat loss program will not force you to make a sudden and huge drop in weight. It will make sure that you eat the right amount of proteins, vegetables, and fats to keep you full. The hardest part is the mental aspect of the program, so you have to prepare for this challenge. This type of program is perfect for those who are extremely overweight and you have to lose 50 pounds or more.

Muscle Gaining Programs

This type of weight-loss program is where you will feel a lot of muscle growth in different parts of your body. This is perfect for people who are already naturally leaner and don’t have much fat to lose in their body.

Strength Program

This is the type of program that will help you become stronger. Your trainer may add more weight to your deadlift workout, squats, and bench press. By lifting heavier weights, you are building more muscles and burning more fats. For beginners, there are basic strength-training programs that are designed to build up your strength. Once you become stronger, you can do more advanced workout techniques that will give you better gains and results.

Your Future Plans

Whatever program you choose, you have to make your own research and find out what training and diet are most suitable for your goal. There are so many options for you to choose. Just focus on one goal and try to achieve it. Once you’re finished, you can go on and focus on another goal. Slipping up and committing mistakes is just normal. Don’t worry too much or get frustrated when you lose your way. What matters most is how you can come back and find the strength to stay on track.

Day 7 Checklist

Your main task for day 7 is to pick your program and stay focused. This introductory period is crucial in establishing your way in the world of fitness and weight loss. You will learn that these foundations and lessons are important, especially for beginners like you. You’ve taken your first step towards change. By taking on this challenge, you are changing your life for the better. When you achieve success, it will be easier for you to pursue more success in your life. Now it’s time to make it count and make this positive change permanent.