7-Day Fat Burn Challenge
Complete workout guides for each day - Download and start burning fat today!
Your 7-Day Workout Plan
- Jumping Jacks 3 sets × 30 sec
- Push-ups 3 sets × 8-12 reps
- Bodyweight Squats 3 sets × 15 reps
- Mountain Climbers 3 sets × 20 reps
- Plank 3 sets × 30 sec
- Lunges 3 sets × 10 each leg
- Tricep Dips 3 sets × 8 reps
- Calf Raises 3 sets × 15 reps
- Burpees 4 sets × 8 reps
- High Knees 4 sets × 30 sec
- Jump Squats 4 sets × 12 reps
- Running in Place 4 sets × 45 sec
- Butt Kicks 4 sets × 30 sec
- Jumping Lunges 4 sets × 10 each leg
- Speed Skaters 4 sets × 20 reps
- Rest Between Sets 30 seconds
- Bicycle Crunches 4 sets × 20 reps
- Dead Bug 3 sets × 10 each side
- Glute Bridges 4 sets × 15 reps
- Russian Twists 4 sets × 30 reps
- Wall Sit 3 sets × 45 sec
- Walking 10 minutes
- Arm Circles 2 sets × 10 each way
- Leg Swings 2 sets × 10 each leg
- Gentle Stretching 5 minutes
- Deep Breathing 2 minutes
- Squat to Press 4 sets × 12 reps
- Lunge with Twist 4 sets × 10 each side
- Push-up to T 3 sets × 8 reps
- Plank Jacks 4 sets × 15 reps
- Bear Crawl 3 sets × 20 steps
- Squat Jumps 5 sets × 10 reps
- Push-up Burpees 5 sets × 6 reps
- Star Jumps 5 sets × 15 reps
- Tuck Jumps 4 sets × 8 reps
- Rest Between Sets 45 seconds
- 5-Minute Warm-up Light movement
- Best of Week Circuit 3 rounds
- Personal Challenge Choose your hardest
- Victory Dance 2 minutes
- Cool Down Stretch 10 minutes
No Equipment Needed!
All workouts use your bodyweight - perfect for home, office, or travel
Home Friendly
Small space? No problem!
Time Efficient
15-40 minutes max
Bodyweight Only
Your body is your gym
Beginner Friendly
Modifications included
Success Tips
Stay Hydrated
Drink water before, during, and after workouts. Aim for 8-10 glasses daily to support fat burning.
Get Quality Sleep
7-9 hours of sleep helps regulate hormones that control hunger and fat storage.
Fuel Your Body
Eat protein-rich meals and avoid processed foods. Time your meals around workouts for best results.
Track Progress
Take photos, measurements, and note how you feel. Progress isn't always shown on the scale.
Keep Going Strong!
Repeat & Progress
After completing the 7-day challenge, increase intensity or add more reps to continue your fitness journey.
Listen to Your Body
Some days you might feel stronger than others. Adjust the intensity based on how you feel.
Stay Consistent
Consistency beats perfection. Even a 10-minute workout is better than skipping entirely.
Celebrate Progress
Take progress photos and celebrate small wins. Every step forward counts towards your goals.