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7-Day Weight Loss Workout Challenge for Beginners


See results by the end of the week!

An integral part of a lifestyle change is making the decision to do it. Since you’re here reading this, you clearly want to make that change! Good for you! Taking part in a workout challenge like this exercise for weight loss in 7 days is a fantastic way to jump start your fitness journey. This 7-Day Weight Loss Workout Challenge for Beginners is an excellent place to start.

This exercise for weight loss in 7 days challenge will test you both physically and mentally. It will require hard work and dedication, but the results will be well worth it! With this challenge, you will lose weight & inches and gain strength & confidence! Maintaining a healthy lifestyle doesn’t need to be difficult. We’re going to show you exactly what you need to do in order to be successful!

Remember that you can do anything that you set your mind to. Once this exercise for weight loss in 7 days challenge is over, it’s imperative that you keep on working towards a healthier lifestyle. This means continuing to eat right and exercise regularly. A healthy lifestyle should be a permanent change, not a phase with a temporary goal. In order to help you along, we’ve included some of our best tips to enhance your results.

When you have water available 24/7, it makes it easier to stay hydrated. Drink a glass of water when you first wake up and continue to drink periodically throughout the day. In total, you should drink 64-80 ounces (8-10 glasses) of water each day. You know you’re hydrated when your urine is clear or nearly clear.

Give up sodas, including diet varieties, as they contain either loads of sugar or artificial sweeteners. Some of my clients have noticed that drinking diet soda increased their sugar cravings, causing them to make unhealthy choices. Check out the 30 Day No Soda Challenge.

You’d probably be amazed at how fast calories can add up from junk food and eating out.Instead, cook at home and discover how easy it is to transition from a diet filled with processed foods to a clean eating plan. Click here for endless SkinnyMs clean eating recipes!

Eat more fresh fruits, veggies, nuts, lean protein, and low-fat dairy; and avoid overly processed foods that are packed with sodium and refined sugar. Eating nutrient dense food will help you lose weight and feel better!

We recommend eating three small meals and two to three clean snacks each day. Also, using smaller plates can help to keep your portions in check. To make this part of the challenge even easier, join the Skinny Plate Club.

It’s important to look at the labels and ingredient list. If the product contains refined sugar, enriched white flour and is high in sodium, it’s a food best left on the shelf. If you can’t pronounce each of the ingredients or know what they are, you probably shouldn’t be buying it. Reading the ingredient label is a must if your goal is to know exactly what goes into your body. A great tip is to skip the grocery aisles and stick to the perimeter of the store where the fruits, veggies and fresh protein is!

These six tips will help you to greatly improve your diet. The majority of your weight loss progress will come as a result of healthy eating.Learn more about clean eating by reading 7 Simple Steps to Clean Eating!

What you need: Set of dumbbells (5-10 lbs) / a chair / an interval timer (Gymboss is a free app download).

What to do: Perform all exercises for 45 seconds and rest for 15 seconds after each one. Complete each routine 3 times and rest 1 full minute after each circuit.

Exercise for weight loss in 7 days not only helps to burn excess calories, but it also changes your mind set. By working out each day, you train yourself to make better, healthier choices. Each of the workouts involved in this challenge take less than 20 minutes, making them totally easy to accomplish! You will work every muscle in your body by participating in this exercise for weight loss in 7 days challenge, which will lead to stronger, more toned muscles.

When you eat right and workout consistently you WILL get results! Are you ready to start your journey to a healthier lifestyle? Let’s get started! If you’re unsure of how to perform a particular exercise, we’ve included instructional videos for each one, below!

1. Leg Raise2. Plank3. Hip Extensions left side4. Hip Extensions right side5. March in Place

1. Military Press2. Plié/Sumo Squat3. Stiff Legged Deadlift with Dumbbells4. Heel Touches5. High Knees in Place

1. Goblet Squat2. Knee Touches in Place3. Tricep Kickbacks4. Rear Leg Extension left leg5. Rear Leg Extension right leg

Rest Day – Take a brisk 30 minute walk

1. March in Place2. Traditional Crunch3. Chair Squat4. Wall Push-Up5. Bodyweight Glute Bridge

1. Toe Reach2. Alternating Lunges3. Lying Oblique Twist4. Body Weight Squat5. High Knees in Place

1. Russian/Mason Twist2. Knee Push-Ups3. Alternating Reverse Lunge4. Reverse Crunch5. Knee Touches in Place

Heel Touches

Rear Leg Extension

Rest Day – Take a brisk 30 minute walk

Wall Push-Up

Alternating Lunges

Alternating Reverse Lunge

What did you think of our Weight Loss Workout Challenge for Beginners? How do you feel? Share your results with us in the comment section, below!

Looking for more total body workouts? Try these:

Be sure to like our Facebook page and follow us on Pinterest and Instagram to be the first to try out new workouts and view our latest fitness resources. Subscribe to our eNewsletter for the latest updates!

Editor’s Note: Originally Published: Jan 1, 2014

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