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!

Motivational Quotes

LOVE YOUR BODY

Monday

#1. Leg Raise

#2. Plank

#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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Credit: Pixabay

Credit: Pixabay

Tuesday

#1. Military Press

#2. Plié/Sumo Squat

#3. Stiff Legged Deadlift with Dumbbells

#4. Foot to Foot Crunches

#5. High Knees in Place

Motivational Quotes

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.

Wednesday

#1. Goblet Squat

#2. Knee Touches in Place

#3. Triceps Kickbacks

#4. Rear Leg Extension left leg

#5. Rear Leg Extension right leg

Credit: Pixabay

Credit: Pixabay

Motivational Quotes

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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Thursday

Rest Day – Take a brisk 30-minute walk

Motivational Quotes

JUST GO

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!

Credit: Pixabay

Credit: Pixabay

Friday

#1. March in Place

#2. Traditional Crunch

#3. Chair Squat

#4. Wall Push-Up

#5. Bodyweight Glute Bridge

Motivational Quotes

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.

Credit: Pixabay

Credit: Pixabay

Saturday

#1. Toe Reach

#2. Alternating Lunges

#3. Lying Oblique Twist

#4. Body Weight Squat

#5. High Knees in Place

Motivational Quotes

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.

Credit: Pixabay

Credit: Pixabay

Sunday

#1. Russian/Mason Twist

#2. Knee Push-Ups

#3. Alternating Reverse Lunge

#4. Reverse Crunch

#5. Knee Touches in Place

Motivational Quotes

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.

Help us support and motivate those you love by sharing this article with them and let us know what you think in the comments below.