Need to lose weight and see inches melt from your waist, hips, or thighs? This 7-Day Workout Challenge is your solution. A set of light dumbbells (3-5 lbs.), a chair and an interval timer.
What to Do
Do all exercises in 45 second-rounds and rest 15 seconds after each round. Complete each routine 3 times and make sure to rest for 1 minute between each routine. With 17-minute long sets, this program is absolutely doable!
LOVE YOUR BODY
#1. Leg Raise
#3. Hip Extensions left side
#4. Hip Extensions right side
#5. March in Place
Motivate yourself throughout your workout regimen, by keeping confident and positive. Silence that inner critic and don't be afraid to strut your stuff at the gym.
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#1. Military Press
#2. Plié/Sumo Squat
#3. Stiff Legged Deadlift with Dumbbells
#4. Foot to Foot Crunches
#5. High Knees in Place
MIND OVER MATTER
Sometimes, your mind can be your own worst enemy. Stay mentally sharp and think positive thoughts by snacking on nuts, dried fruit or seeds. Adopt a Mediterranean diet and get plenty of sleep to boost your mental and physical condition.
#1. Goblet Squat
#2. Knee Touches in Place
#3. Triceps Kickbacks
#4. Rear Leg Extension left leg
#5. Rear Leg Extension right leg
WORK UP A SWEAT
Be prepared to sweat during your workout.
Make sure to stay hydrated by choosing the right liquids to fuel your body and help your muscles recover. Water, sports drinks, or chocolate milk are good choices before or after your workout.
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Rest Day – Take a brisk 30-minute walk
You don't have to run half a marathon or do a set of bicep curls in under one minute to be successful and achieve your weight-loss goals.
Do what feels comfortable, and always remember: Slow and steady wins the race!
#1. March in Place
#2. Traditional Crunch
#3. Chair Squat
#4. Wall Push-Up
#5. Bodyweight Glute Bridge
HARD WORK PAYS OFF
The key to working out to lose weight is to really stick to your routine. Remember that it's easier to dedicate yourself to a fitness activity when it's something you enjoy.
#1. Toe Reach
#2. Alternating Lunges
#3. Lying Oblique Twist
#4. Body Weight Squat
#5. High Knees in Place
GIVE IT YOUR ALL
Embrace the pain! Know that every body part that hurts is becoming stronger and healthier.
Don't forget to stretch, to help your muscles recover and gain more flexibility.
#1. Russian/Mason Twist
#2. Knee Push-Ups
#3. Alternating Reverse Lunge
#4. Reverse Crunch
#5. Knee Touches in Place
WIN WHEN YOU LOSE
Whether you're on a low-calorie diet, doing fat-burning exercises, or trying to eat more superfoods, revel in the fact that the more pounds you drop, or areas you tone, the more you're winning!
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The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.
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