Lose 10 Pounds in 2 Weeks With This 7 Day Workout Plan

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If you want to lose weight, by all means diet is effective on its own. As you know, losing weight, and fat, is all about the kind of diet you have. You can literally eat your way out of obesity if you know the right food that does it for you. All sorts of fruits, vegetables, weight loss supplements, and healthy meat can help you burn the extra fat and therefore get rid of the extra weight your body has been burdened with for a long time.

You can click here to download the workout plan as a PDF file to take away and use during the week. It also includes a diet plan that helps make it more effective.


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But we’re not here to talk about what to eat. For those of you who want to optimize their bodies to not only feel lighter but stronger, we developed a 7-day workout plan for you. This plan is made for those who have limited access to gyms or those who at least have one tool at home to use. If you can afford to buy at least one, it would be good if you can buy a jump rope (yes, that child’s play rope with handles attached to both ends) or a good quality kettlebell. We’ll also be keeping it simple.

There’s a lot to be said about simple exercises and how effective they are compared to trying to hit all points at once. We’ll also keep the exercise short but sweet. You won’t need to do any of the exercises for more than 30 minutes. What we’re after here is decent intensity with moderate volume. Why? This is a 7-day exercise plan. To lose weight fast, we’ll be limiting the rest day to one which means you’ll exercise for at least 6 days. We don’t want you to burn out on one day and skip or be sluggish the following morning.

Download the 7 Day Diet and Workout Plan.
Click here to download it

The exercise plan is strictly meant to be parallel with a good diet. You can run all day if you want and lose 1000 calories but if you eat a box of doughnuts as reward, and I assume it’s more than 1000 calories, you might as well just not eat the doughnuts and lose weight anyway. The key here is determination. You must always have that because exercise is hard no matter what angle you look at it. If the exercise is easy then it’s either time to move on to a harder exercise or you’re doing it wrong.

Take note that while some of the exercises will have images accompanied with them, it’s often better to ask for help from an expert first to check your form to prevent injury. It will also be a good idea to consult your physician prior to doing any of the exercises below because some of them will be intense. You will feel pain but the good kind of pain. It’s called Delayed Onset Muscle Soreness or DOMS. DOMS mean your muscles are growing. If you grow your muscles, your body’s ability to burn calories grows exponentially which means you’ll be losing weight faster than anticipated.

If it’s all good then you may proceed. Good luck and have fun!

 

Exercise day 1: Body Conditioning

The first day will be all about conditioning your body or preparing it for the next few days of exercise. I’ll be providing more than one exercise for the day. It will be mentioned if you’ll need to do all of them in one session or to just focus on one.

You may choose one of the two:

1. Running workout:

 

 

Run a total of 30 minutes at a slow pace. Not more than 6 km/h. When you feel too tired while running, walk and keep moving. Don’t stop. You want to condition your body for harder exercises and running is relatively easy so let your body feel the exercise instead of resting while time is running.

2. Rope work:

 

You’ll need a jump rope for this. Skip rope for 15 minutes at a slow pace. No double-unders, just casual rope work. No specific instructions. Just have fun with this one.

After doing only one, rest up and call it a day. Eat your healthy meal and prepare for day 2.

 

Exercise day 2: Light work

If you’re new to exercising, chances are you’re body’s feeling a bit hurt specially on the legs. Don’t worry, it’s your muscles celebrating the fact that you’re finally using them properly. For today I’ll introduce you to a few anaerobic workouts.

1. Push-up:

The push-up is a staple exercise and with good reason. It trains the upper body specially the arms and the chest.

How to do it:

  • Get to push-up position, hands wider than shoulder width.
  • Tighten your core and butt then perform one strict push up.
  • Rinse and repeat.

2. Squat:

The squat is a whole body exercise which mostly uses the lower body specially the legs.

How to do it:

  • Stand straight with feet hip-width apart. Toes point out.
  • Squat down, pressing the weight of your body down towards your heels.
  • Then drive back up.
  • Squeeze your butt, tighten your core, and maintain a straight back throughout the exercise.

Get a good warm up first. You may opt to run for 3 minutes or do a quick 3-minute rope work. For time, I would like you to do a ladder workout using these two exercises.

One set would look like this:

1 x push-up; 1 x squat

2 x push-up; 2 x squat

3 x push-up; 3 x squat

Do 5 sets for a total of 30 push ups and 30 squats. Time yourself but don’t exceed 20 minutes. Keep the rest to a max of 2 minutes.

Once you’re done, call it a day and rest up.

 

Exercise day 3: Moderate work

You must be feeling a bit of pain towards your arms, legs, and chest. If you did the exercise perfectly, then it means the muscles are growing and therefore burning more calories.

Today we’ll be increasing our exercise intensity.

1. Burpees:

A combination of the push-up, the squat, and the jumping jack. This all-time favorite is capable of burning calories as if you’re on fire. Do a ladder of increasing reps for 20 minutes.

How to do it:

  • First, start by standing with proper posture. Your feet has to be shoulder-width apart.
  • Now lower yourself until your palms are touch the ground, about shoulder-width apart. The palms have to be flat on the floor.
  • Kick both your legs backward to get into the pushup position.
  • Do one push up then quickly reverse your legs back to the squat position and perform a jump to standing position.
  • That’s 1 rep.
  • Repeat as many as you can in under 10 minutes without slouching your back or dropping the pushup form.

One set would look like this:

1 x burpee

2 x burpee

3 x burpee

Repeat without losing form for 20 minutes tops. If fatigue starts to set in, lower the reps accordingly.

2. Kettlebell swings:

One of the perfect exercises developed aimed at not just burning calories but getting strong as well. For this exercise, you’ll focus on the two-hand swing. We’ll be swinging for 30 minutes.

How to do it:

  • Hinge with both feet slightly wider than shoulders
  • Grab the kettlebell in front of you while making sure back is straight
  • Hike it towards you like the image above
  • With explosive force, drive your hips forward and the kettlebell should follow
  • Brace the back. Keep it straight at all times. Swing to chest level only.
  • Rinse and repeat.

One set would be 5 swings. Rinse and repeat until you reach 30 minutes or if form is compromised.

3. Mountain climbers:

An exercise aimed for whole body development specially the core. This exercise tests your body’s ability to keep itself straight throughout the exercise.

How to do it:

  • Get to the start of a push-up. Your neck, back, butt, and legs must trace a straight line. Spine must always be neutral.
  • Tighten your core and butt.
  • Lift one foot off the ground and drive the knee towards your chest. Tap the ground with the foot and go back to starting position.
  • Do the same with other leg.
  • Repeat as many as possible in under 10 minutes. If the form starts to break, stop.

For this exercise, consider 1 minute without rest as one set. Perform this exercise with good speed. Do this for at least 15 minutes. Rest time is when you pause, stand up, and take a breather for a maximum of 2 minutes. You can slow down or speed up so long as you complete the 1 minute set.

You may choose one of the three for this day or you can combine a maximum of two by halving the time spent with each one meaning if you combine burpees with swings, you must focus on one exercise first for the first half then focus on the other exercise for the remainder of the time limit.

Don’t combine all three because you won’t get to maximize each exercise this way. Once you’re done, call it a day and rest well. You earned it.

 

Exercise day 4: Recovery Day

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You won’t be doing anything strenuous today but you will still move. Today you’ll only be walking for 1 hour. Nope, not running just walking. It will be good if you can walk in the morning or when the sun isn’t so hot on the skin. This is beneficial for those who aim to rev up their metabolism before they eat. If you find walking boring, get your earphones and smartphone out and listen to music or an audiobook while you walk.

After walking, just do some light activity like cleaning your house or wiping your car clean. Our goal here is to keep you moving while at rest. More movement equals more calories burned.

 

Exercise day 5: Moderate work

It will be the same as day 3 except we’ll be increasing the volume and I’ll be adding a new exercise for cool down. Same as always, do a warm up first.

1. Burpee:

http://joshuaspodek.com/

http://joshuaspodek.com/

Increase the max burpees per set from 3 to 5 per set.

One set should look like this:

1 x burpee

2 x burpee

3 x burpee

4 x burpee

5 x burpee

Repeat for 20 minutes. Decrease reps if fatigue sets in.

2. Kettlebell swings:

http://rachelcosgrove.com/

http://rachelcosgrove.com/

One set will be 10 swings. Repeat for 30 minutes or until form breaks.

3. Mountain climbers:

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http://www.menshealth.com/

One set is still 1 minute but this time increase total time to 20 minutes. Max rest is 2 minutes.

4. Hindu Push-ups

This exercise will be your cool down. Regardless of whether you did one or combined two, this will be your last exercise for the day. Slowly and gracefully do this exercise for not more than 5 minutes. This not only lets you burn more calories but it also relaxes your body after a tough workout.

How to do it:

  • Get to the normal pushup stance except the feet must be wider.
  • Move the hands towards feet, so the buttocks is up.
  • Arms and legs should be straight, and the eyes should be looking through the legs. The form would resemble an upside down “V”,
  • Bend the elbows so the body comes forward, and the hips go down towards the ground.
  • Prior to lowering your head, bend your spine so you’re facing towards the sky.
  • Straighten the arms. Exhale as you look up.
  • With the arms still straight, go back to starting position.
  • Rinse and repeat until muscles have cooled off.

Exercise day 6: Heavy work

This time we’ll be doing more compound exercises. We’ll be utilizing combinations this time as the main workout.

1. Push-up + Squat + Chin-up:

The standard push-up and squat will be used. As for the chin-up

, follow instructions below:

How to do it:

  • For the starting position: Grab the bar with the palms facing you. The grip must be closer than shoulder width.
  • Keep your upper body as straight as possible and stick your chest out.
  • As you exhale, pull yourself up until the head is near or at the same level of the bar. Only use the biceps when you pull. Don’t jump or use any kicks to get a boost.
  • Keep the elbows close to your body. Make sure the only muscles that move are you biceps as much as possible.
  • Slowly lower yourself back starting position. Inhale as you perform this.

The number sequence to be used is 3-2-1.

One set would look like this:

3 push ups; 2 squats; 1 pull up

Repeat this for 30 minutes time. Rest is up to 3 minutes max.

2. Armor building kettlebell complex:

Once you get the right form for the three movements, this workout covers a hinge and grinding exercise, and a press.

One set would look like this:

2 cleans, 1 press, 3 squats

You may switch the squats and cleans for reps. Keeping the press to just one rep will make sure you don’t lose form while pressing. You are allowed to use the heaviest weight you can do this workout on. So not only does this burn calories but also gets your muscles growing for strength.

As always, cool down with the Hindu Push-up. Get some decent sleep once the day is done. You deserve it.

 

Exercise day 7: Relaxing Ender

The last exercise day for the week will only cover one exercise: Running.

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Simply run at your own pace for a solid 30 minutes. As mentioned above, don’t stop when you feel tired. Simply walk it off. While running has its benefits in losing weight, we will solely run today because the intensity of the workout yesterday was too hard on the body. In fact, I imagine your muscles must be firing in all sorts of places. That’s a good sign of muscle growth.

 

Conclusion:

Don’t forget to download the 7 Day Plan here. It also includes a free 7 Day Diet plan to get you started on your weight loss journey.

After this day, you should’ve lost at least 10 pounds. Your muscles have grown, you’ve fully exercised for 7 days straight, your metabolism is constantly fired up. Your body is now one lean, mean, fat furnace capable of burning calories faster than the average human being. I recommend you to continue the exercise plan to not only lose more weight but to also build a strong body for long term. Once you get the routine going, you won’t have to worry about gaining weight after eating that box of doughnuts we talked about earlier because you’ll be burning it so fast it wouldn’t have time to make you fat.

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