7 Days Workout Plan to Get you Back in Shape or Lose Weight

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Whether you’re trying to lose weight or just get back in shape, it’s not enough to just get out there and get sweaty! You need a strategy that will keep you going when you’re not sure what to do or where to start.

Variety is the spice of life…

Workouts also should be varied, as in that way you can make sure you are engaging all the different muscles in your body. Nonetheless, randomly programmed workouts rarely bring success. What you need is a plan that will not only guide you, but also indicate the progress that you’re making!

One more thing:

Warming up before your workout is essential! You should dedicate at least 10 minutes for it each time. I highly recommend foam rolling to start with and something more dynamic for the second part.

Are you warmed up? Check out our weekly workout plan!


3 times a week (e.g. Monday & Wednesday & Friday): Strength Training (60min)

One very important thing when trying to lose weight is building your muscle mass. Why? In order to maintain all the muscle tissue, your body burns calories even when you’re at rest. Your metabolism is simply faster – that is why men can eat more and it takes them longer to put on weight!

Exercise 1: dumbbell deadlift

Start with a 10 to 12 pounds weight or heavier if you can. Stand straight with your feet hip-width apart. With a dumbbell in each hand, bend in the knees and push your hips back in order to lower weights down the front of your legs. Go back. Repeat 10 times.

Exercise 2: dumbbell bench press

Lie down on a bench (you can also do it on the floor) with a dumbbell in each hand.  Start by spreading your hands with your elbows the same level as your shoulders and your hands up in the air – this will be your starting position. Then, breath out and push the dumbbells up, raising your elbows and locking your arms at the top of the lift. Hold for a second and slowly come down to your starting position. Repeat 12 times.

Exercise 3: dumbbell curl

Stand up straight with legs shoulder-width apart , holding a dumbbell in each hand. Keep your back straight and shoulders rolled back and down. Your hands should be still from shoulders to elbows, while you raise your hands up towards your chest. Keep your elbows by your sides and don’t arch your back. Hold for a second and lower the dumbbells to the starting position. Repeat 12 times.

Exercise 4: reverse lunge

Stand with your hands at your hips. Take a large step backward with your right foor, lowering your hips until your knee is right over your ankle in a 90-degree angle. Hold one second and go back to the starting position. Repeat with your left leg. Continue for 20 repetitions for both legs.

Exercise 5: Russian twists

Sit on the floor, with your knees bent and feet flat on the ground. Keeping your back straight, lean backwards to create a 45-degree angle to the floor. Join your hands together in front of you and raise your legs. Turn your upper body to the left, go back and turn to the right. Continue for 20 repetitions in total for both sides.

Exercise 5: jumping rope

Jump rope quickly for three minutes.


Now you repeat everything from the beginning. You should do 3 sets of each exercise.


Jumping Rope


1 Day Per Week (e.g. Tuesday): Interval Training (20min)


Choose from cycling, running, or bodyweight moves. It should be very dynamic and done in intervals – 30 seconds of hard work followed by 60 seconds of rest.

1 Day Per Week (e.g. Thursday): Steady-State Cardio (40min)


Again, you may choose any exercise you find fun to do! You can go running, go to a zumba class, swimming, hiking, playing tennis….. As long as it gets your heart beat fast for longer, it will work!!

2 Days Per Week (e.g. Saturday & Sunday): Active Recovery

It is very important to let your body rest and regenerate for those two days. This is when you rebuild your muscles and your body becomes stronger. Nonetheless, you should not spend those two days sitting in a couch and watching series! Try and enjoy yourself by going for a walk in the park, dancing, meeting friends, maybe doing some gardening. Treat yourself by doing something you like that involves some gentle movement.

And remember:

Consistency is the key! I promise, if you stick to doing it for a few weeks, you will see and feel the difference. But don’t take my words for granted – try it yourself!

Good luck!

P.S. The plan I presented is just an exemplary exercise plan for 7 days. You may need to alter and modify the plan according to your abilities and needs!





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