No matter what your fitness-related goals are, it’s important to incorporate a workout routine into your lifestyle. Online fitness coach Nikita continues to share weight loss tips and training plans on her Instagram account ‘Hustle Nikita’. She recently challenged her followers to “Start the 7-Day Fat Loss Challenge.” Also read | Can you lose 3 kg in 7 days? A nutritionist introduces soup recipes that help you lose weight in a short period of time. Check if it actually works
Nikita posted photos before and after losing weight, saying, “I lost 19 kg without going to the gym and just training at home. I went from 71 kg to 52 kg.” She then shared her at-home workout plan. This includes one day each of full body training, upper body training, cardio and core training, and lower body training, as well as one day of active recovery.
She wrote in the caption: “Who’s ready to start a 7-day fat-burning challenge in November? Get fit, sweat, and make the most of every day! Every day is different, from your legs to your core to your entire body. Target the area. No equipment required. All you need is your enthusiasm and a small space in your home.
Day 1: Full body
warm up
1. Arm rotations — 2 sets of 30 seconds
2. Jumping jacks — 30 seconds x 2 sets
main training
3. Bodyweight squats — 4 sets of 15 reps
4. Push-ups — 4 sets of 10 reps
5. Climber — 4 sets of 30 seconds
6. Reverse lunges — 4 sets of 12 reps per leg
7. Plank hold — 3 sets of 40 seconds
8. High knees — 30 seconds x 3 sets
stretch
9. Standing Quadriceps Stretch — 2 sets of 30 seconds per leg
10. Standing Hamstring Stretch — 2 sets of 30 seconds per leg
Day 2: Lower body
warm up
1. Butt kick — 30 seconds x 2 sets
2. High knees — 30 seconds x 2 sets
main training
3. Bodyweight squats — 4 sets of 15 reps
4. Lunges — 4 sets of 12 reps per leg
5. Glute Bridge — 4 sets of 15 reps
6. Donkey Kicks — 3 sets of 15 reps per leg
7. Wall sit — 40 seconds x 3 sets
8. Calf raises — 4 sets of 20 reps
stretch
9. Butterfly stretch — 30 seconds x 2 sets
10. Hip Flexor Stretch — 2 sets of 30 seconds per leg
Day 3: Upper body
warm up
1. Arm circle — 30 seconds x 2 sets
2. Shoulder rotation — 30 seconds x 2 sets
main training
3. Push-ups — 4 sets of 10 reps
4. Tricep dips (on chair) — 4 sets of 12 reps
5. Pike push-ups — 3 sets of 10 reps
6. Shoulder tap — 30 seconds x 4 sets
7. Plank to push-up — 3 sets of 10 reps
8. Superman Hold — 30 seconds x 3 sets
stretch
9. Chest Stretch (Wall or Doorway) — Sides 2 sets of 30 seconds
10. Triceps Stretch — 2 sets of 30 seconds per arm
Day 4: Core
warm up
1. Torso twists — 2 sets of 30 seconds
2. Standing side bends — 2 sets of 30 seconds
main training
3. Crunches — 4 sets of 15 reps
4. Leg raises — 4 sets of 12 reps
5. Russian Twist — 20 reps x 4 sets
6. Bicycle crunch — 20 reps x 4 sets
7. Reverse crunch — 4 sets of 12 reps
8. Plank — 4 sets of 40 seconds
stretch
9. Cobra Stretch — 30 seconds x 2 sets
10. Child’s Pose — 30 seconds x 2 sets
Day 5: Cardio + Core
warm up
1. Jumping jacks — 30 seconds x 2 sets
2. High knees — 30 seconds x 2 sets
main training
3. Burpees — 4 sets of 10 reps
4. Climber — 4 sets of 30 seconds
5. Russian Twist — 20 reps x 4 sets
6. Bicycle crunch — 20 reps x 4 sets
7. Reverse crunch — 4 sets of 12 reps
8. Side plank (each side) — 3 sets of 30 seconds each side
stretch
9. Standing Side Stretch — 2 sets of 30 seconds each side
10. Cat and Cow Stretch — 2 sets of 30 seconds
Day 6: Lower body + core
warm up
1. Bodyweight squats — 2 sets of 15 reps
2. Lateral leg squats — 2 sets of 30 seconds per leg
main training
3. Lateral Lunges — 4 sets of 12 reps per leg
4. Sumo squat — 15 reps x 4 sets
5. Single Leg Glute Bridge — 3 sets of 12 reps per leg
6. Heel Touch — 4 sets of 20 reps
7. Leg raises — 4 sets of 12 reps
8. Planks — 4 sets of 45 seconds
stretch
9. Hamstring Stretch — 2 sets of 30 seconds per leg
10. Butterfly stretch — 30 seconds x 2 sets
Day 7: Active recovery (light stretching + mobility)
warm up
1. Arm circles — 1 set of 30 seconds
2. Leg swings — 1 set of 30 seconds per leg.
main training
3. Hamstring Stretch — 2 sets of 30 seconds per leg
4. Quadriceps Stretch — 2 sets of 30 seconds per leg
5. Shoulder Stretch — 2 sets of 30 seconds per arm
6. Cat and Cow Stretch — 2 sets of 30 seconds
7. Child’s Pose — 30 seconds x 2 sets
8. Hip Flexor Stretch — 2 sets of 30 seconds per leg
stretch
9. Deep breathing exercise — 5 minutes
10. Full body stretch — hold for 1 minute
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have regarding a medical condition.
