No matter what your fitness-related goals are, it is important to incorporate a workout routine into your lifestyle. Online fitness coach Nikita keeps sharing weight loss tips and workout plans on her Instagram account, Hustle Nikita. Recently, she invited her followers to ‘kickstart a 7-day fat-burning challenge’. Also read | Lose 3 kg in 7 days? Dietitian shares soup recipe for quick weight loss; find out if it actually works
Alongside her before-after-weight loss pictures, Nikita said, “I lost 19 kg without gym, only home workout. From 71 kg to 52 kg.” She then shared her home workout plan, which includes one day each of full-body workout, upper body workout, cardio + core, lower body workout and also a day of active recovery.
In her caption, she wrote, “Who’s ready to kickstart November with a 7-day fat-burning challenge? Let’s tone up, break a sweat, and make every day count! Each day targets a different area, from legs to core to full body. No equipment needed, just your dedication and a little space at home! Who’s in?”
Day 1: Full body
Warm-up
1. Arm circles — 2 sets of 30 seconds
2. Jumping jacks — 2 sets of 30 seconds
Main workout
3. Bodyweight squats — 4 sets of 15 reps
4. Push-ups — 4 sets of 10 reps
5. Mountain climbers — 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 — 3 sets of 30 seconds
Stretching
9. Standing quad 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 kicks — 2 sets of 30 seconds
2. High knees — 2 sets of 30 seconds
Main workout
3. Bodyweight squats — 4 sets of 15 reps
4. Lunges — 4 sets of 12 reps per leg
5. Glute Bridges — 4 sets of 15 reps
6. Donkey kicks — 3 sets of 15 reps per leg
7. Wall sit — 3 sets of 40 seconds
8. Calf raises — 4 sets of 20 reps
Stretching
9. Butterfly stretch — 2 sets of 30 seconds
10. Hip flexor stretch — 2 sets of 30 seconds per leg
Day 3: Upper body
Warm-up
1. Arm circle — 2 sets of 30 seconds
2. Shoulder rolls — 2 sets of 30 seconds
Main workout
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 taps — 4 sets of 30 seconds
7. Plank to push-up — 3 sets of 10 reps
8. Superman hold — 3 sets of 30 seconds
Stretching
9. Chest stretch (wall or doorway) — 2 sets of 30 seconds side
10. Tricep stretch — 2 sets of 30 seconds per arm
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Day 4: Core
Warm-up
1. Torso twists — 2 sets of 30 seconds
2. Standing side bends — 2 sets of 30 seconds
Main workout
3. Crunches — 4 sets of 15 reps
4. leg raises — 4 sets of 12 reps
5. Russian twists — 4 sets of 20 reps
6. Bicycle crunches — 4 sets of 20 reps
7. Reverse crunches — 4 sets of 12 reps
8. Plank — 4 sets of 40 seconds
Stretching
9. Cobra stretch — 2 sets of 30 seconds
10. Child’s pose — 2 sets of 30 seconds
Day 5: Cardio + core
Warm-up
1. Jumping jacks — 2 sets of 30 seconds
2. High knees — 2 sets of 30 seconds
Main workout
3. Burpees — 4 sets of 10 reps
4. Mountain climbers — 4 sets of 30 seconds
5. Russian twists — 4 sets of 20 reps
6. Bicycle crunches — 4 sets of 20 reps
7. Reverse crunches — 4 sets of 12 reps
8. Side plank (each side) — 3 sets of 30 seconds per side
Stretching
9. Standing side stretch — 2 sets of 30 seconds per side
10. Cat-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 workout
3. Lateral lunges — 4 sets of 12 reps per leg
4. Sumo squats — 4 sets of 15 reps
5. Single leg glute bridges — 3 sets of 12 reps per leg
6. Heel touches — 4 sets of 20 reps
7. Leg raises — 4 sets of 12 reps
8. Plank — 4 sets of 45 seconds
Stretching
9. Hamstring stretch — 2 sets of 30 seconds per leg
10. Butterfly stretch — 2 sets of 30 seconds
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 workout
3. Hamstring stretch — 2 sets of 30 seconds per leg
4. Quad stretch — 2 sets of 30 seconds per leg
5. Shoulder stretch — 2 sets of 30 seconds per arm
6. Cat-cow stretch — 2 sets of 30 seconds
7. Child’s pose — 2 sets of 30 seconds
8. Hip flexor stretch — 2 sets of 30 seconds per leg
Stretching
9. Deep breathing exercise — 5 minutes
10. Full body stretch — 1 minute hold
Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
