7 Day Workout Plan for Weight Loss: The No-Equipment Exercise Schedule


Many people are looking for fast weight loss. You might have heard of the Hollywood celebs who lose 50 pounds in a month or supermodels who do some kind of crazy juice diet and drop 10 pounds overnight. But these quick fixes often come with side effects that can be dangerous to your health.

As an alternative, many people are finding success by following a 7 day workout plan which is designed to help you lose weight at a steady pace without any equipment needed! This workout plan includes bodyweight exercises and cardio, so it’s perfect for beginners too.

Sample 7 Day Workout Plan

Here’s a sample 7 day workout plan that has bodyweight exercises and cardio. You’ll also take some rest days to give your muscles time to recover and grow.

Day 1

  1. Warm-up for 5 minutes with any light cardio.
  2. Perform 1 set of each exercise below, resting 30 seconds after each set (resting 2 minutes after the superman plank). Repeat this circuit 3 times.
  3. Squat to Stand x 10 reps
  4. Pushup x 10 reps
  5. Hip Hinge to Row x 10 reps
  6. Superman Plank x 60 seconds

Day 2

  1. Warm-up for 5 minutes with light cardio.
  2. Perform as many rounds as possible of the following circuit in 12 minutes (resting 1 minute after each round).
  3. Bodyweight Squats x 15 reps
  4. Pushups x 15 reps
  5. Renegade Row (alternating arms) x 12 reps each side
  1. Use the same weight for all exercises. E.g. if you can perform 3 pushups, then do that as your starting number and hold a 1kg weight in each hand.
  2. Rest for 60-90 seconds between each round.

Day 3

  • Rest

Day 4

  1. Repeat the same warm-up as day 1.
  2. Perform 2 sets of each exercise below (resting 45 seconds after each set). Repeat this circuit 3 times.
  3. Squat to Stand x 10 reps
  4. Pushup x 10 reps
  5. Hip Hinge to Row x 8 reps
  6. Superman Plank x 20 seconds

Day 5

  1. Repeat the same warm-up as day 2.
  2. Perform as many rounds as possible of the following circuit in 12 minutes (resting 1 minute after each round).
  3. Stiff Leg Deadlift x 10 reps
  4. Wide Grip Pushups x 6 reps
  5. Renegade Row (alternating arms) x 10 reps each side
  1. Same exercise weight as day 2.
  2. Rest for 60 seconds between each round.

Day 6 & Day 7

  • Rest

As you can see, this program is simple to follow and will help you lose weight without any equipment.

7 Day Weight Loss Diet Plan

Diet is an important aspect of weight loss. It can complement or frustrate your exercise efforts. To create the best diet plan for weight loss, consider these points:

Identify Your Calorie Deficit

The number of calories you need to maintain your current weight is the amount you need to cut back to lose weight. To calculate that figure, multiply your weight in pounds by 12 and then by 15. That’s how many calories per day you should eat when trying to lose weight!

Eat Low-Calorie Foods

Cut down on all processed foods. These are often high in fat, sugar, and salt, which are hidden forms of calories.

Eat Nutrient-Dense Foods

A nutrient is a part of food that provides nourishment to your body. Some examples of nutrients are fiber, vitamins, minerals, and protein. Eating nutrient-dense foods is important for weight loss, as they contain fewer calories and more nutrients than less healthy foods.

Reduce Your Portions

Sometimes we can be eating too much without even realizing it! Reduce your portion sizes to help you lose weight. If you need a visual aid, use the palm of your hand as a guide for your portion sizes:

  • Protein: 1 palm of protein.
  • Carbohydrates: ½ palm of carbohydrates.
  • Vegetables: an entire plate of vegetables.

Choose Healthy Snacks

When you’re trying to lose weight it’s easy to get hungry. Healthy snacks such as fruit, vegetables, and whole grains are the best option.

Choose Carbohydrates Wisely

Don’t cut out carbs completely. We need carbohydrates for energy. Instead of refined carbs like white rice, pasta, and bread, choose healthier alternatives like brown rice, wholegrain cereals, or wholemeal bread.

The Bottom Line

A beginner workout plan comprising bodyweight exercises and cardio is the best for weight loss. Focus on compound movements to work multiple muscles at once, include some interval training in your workouts to build strength and endurance, if you want to lose weight faster then eat a calorie deficit of 500cals-1,000cals below your daily maintenance requirement and choose healthy whole foods.

DISCLAIMER: This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

Source: https://metro.co.uk/2021/12/20/why-revolutionary-app-betterme-could-help-you-reach-your-health-goals-15733291/


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