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No matter what your fitness goals are, it’s 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 ‘start a 7-day fat-burning challenge.’ Read this also Lost 3 kg weight in 7 days? Dietitian shares soup recipe for fast weight loss; Find out if it really works
Along with her photos before the weight loss, Nikita said, “I lost 19 kg without gym, only home workouts. From 71 kg to 52 kg.” She then shared her home workout plan, which includes a day of full-body workout, upper body workout, cardio + core, lower body workout as well as a day of active recovery.
In her caption she wrote, “Who’s ready to start November with a 7 day fat burning challenge? Let’s stay healthy, sweat and make every day count! Each day targets a different area, from legs to core to entire body. No equipment required, just your dedication and a little space at home! Who is inside?”
Day 1: Full body
Excited
1. Arm Circle – 2 sets of 30 seconds
2. Jumping Jacks – 2 sets of 30 seconds
core workout
3. Bodyweight Squats – 4 sets of 15 reps
4. Push-ups – 4 sets of 10 reps
5. Mountain 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 – 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
Excited
1. Butt Kick – 2 sets of 30 seconds
2. High knees – 2 sets of 30 seconds
core 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 Kick – 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
Excited
1. Arm Circle – 2 sets of 30 seconds
2. Shoulder Roll – 2 sets of 30 seconds
core 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 Tap – 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 Door) – 2 sets of 30 seconds side by side
10. Tricep Stretch – 2 sets of 30 seconds per arm
Day 4: Core
Excited
1. Torso twists – 2 sets of 30 seconds
2. Standing Side Bend – 2 sets of 30 seconds
core workout
3. Crunches – 4 sets of 15 reps
4. Leg Raise – 4 sets of 12 reps
5. Russian Twist – 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
Excited
1. Jumping Jacks – 2 sets of 30 seconds
2. High knees – 2 sets of 30 seconds
core workout
3. Burpees – 4 sets of 10 reps
4. Mountain Climber – 4 sets of 30 seconds
5. Russian Twist – 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
Excited
1. Bodyweight Squats – 2 sets of 15 reps
2. Lateral Leg Squats – 2 sets of 30 seconds per leg
core workout
3. Lateral Lunges – 4 sets of 12 reps per leg
4. Sumo Squats – 4 sets of 15 reps
5. Single Leg Glute Bridge – 3 sets of 12 reps per leg
6. Heel Touches – 4 sets of 20 reps
7. Leg Raise – 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)
Excited
1. Arm Circles – 1 set of 30 seconds
2. Leg Swing – 1 set of 30 seconds per leg
core 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 – Hold 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 about a medical condition.
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