{"id":476,"date":"2022-08-17T07:11:19","date_gmt":"2022-08-17T07:11:19","guid":{"rendered":"http:\/\/localhost\/?p=476"},"modified":"2025-08-30T06:22:12","modified_gmt":"2025-08-30T06:22:12","slug":"ultimate-7-day-weight-loss-challenge","status":"publish","type":"post","link":"https:\/\/www.strivecompetitions.com\/blog\/ultimate-7-day-weight-loss-challenge\/","title":{"rendered":"This Ultimate 7-day Weight Loss Challenge Will Help You Burn Fat Like Mad"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">There are so many ways to lose weight and find a diet that will work for you. One successful way is to do what the experts recommend and try a 7-day challenge! These challenges typically involve eating specific foods, exercising, and sticking to a weekly schedule. Just roll up your sleeves, tie up your shoelaces, and get ready for the ultimate weight loss challenge that will help you reduce weight and burn fat super soon.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before starting the challenge, have a look at some of the ground rules that you need to follow:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To measure your progress, you have to check your existing weight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You have to regularly check your diet, as no cheat meals are allowed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consult with the doctor if you are having any medical issues.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Alright, let&#8217;s get started with the 7-day weight loss challenge to control your body weight.\u00a0<\/span><\/p>\n<h2><b>Monday: Go Slow<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Start your weight loss journey with a little workout plan which will prepare your body for what&#8217;s coming next.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Day 1 Workout:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">100 Jumps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">100 Skipping<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">60 Jumping Jacks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">16 Burpees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">20 Squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 Min On The Spot Running<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">5 Sets Each<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Time Duration: 60 Mins<\/span><\/p>\n<h2><b>Tuesday: Cardio Workout<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">You have to start with a beginner&#8217;s cardio workout plan on this day. You can take a 1 min break after each set and then carry on with the other session.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Day 2 Workout:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">100 Jumps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">100 Skipping<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">60 High Knees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">16 Burpees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">20 V-Ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30 Mountain Climbing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30 Seconds Plank<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">5 Sets Each<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Time Duration: 60 Mins<\/span><\/p>\n<h2><b>Wednesday: It&#8217;s a Leg Day<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Start your third day with the leg workout. It&#8217;s clearly not an option to skip this workout as leg exercises help get maximum weight loss results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Day 3 Workout:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">150 Jumps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">100 Skipping<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">20 Burpees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">6 Round Of Stairs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">20 Jumping Squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">20 Sumo Squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">20 Lunges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">25 Calves Raises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">5 Sets Each<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Time Duration: 70 Mins<\/span><\/p>\n<h2><b>Thursday: Upper Body Workout<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Cardio is just not enough to make your body fit and fine. You have to tone your body, and the best way to tone your body is pushups.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Day 4 Workout:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">200 Jumping Jacks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">130 Skipping<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">25 Burpees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">100 High Knees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">40 Shadow Punches<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">20 Knee Push Ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10 Regular Pushups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">5 Sets Each<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Time Duration: 60 Mins\u00a0<\/span><\/p>\n<h2><b>Friday: Arms Workout<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">You should add some arm exercises to your routine to get the most out of your workouts. This arm&#8217;s circuit will help you cut that particular arm fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Day 5 Workout:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">220 Jumping Jacks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">170 Skipping<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30 Burpees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10 Close Push Ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">120 Shadow Punches<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">25 Tricep Dips<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 Min Straight Arm Plank<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">5 Sets Each<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Time Duration: 60 Mins<\/span><\/p>\n<h2><b>Saturday: Beer Belly Workout<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">You will get to tone your physique with this six-day workout. The list of these exercises will reduce the fat from your beer belly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Day 6 Workout:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">220 Jumping Jacks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">150 Skipping<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">25 Burpees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10 Round Of Stairs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30 Sidekicks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">100 Jumping Twists<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">20 Russian Twists<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 Min Side Plank<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">5 Sets Each<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Time Duration: 75 Mins\u00a0<\/span><\/p>\n<h2><b>Sunday: Get Ready For Big Cardio Session<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">You might have gained a lot of strength and stamina during this week&#8217;s workout. It is the final time to show off the stamina that you have gained, and now it&#8217;s time to do something big. On Sunday you have to do a cardio session.\u00a0\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Day 7 Workout:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30 Min Of Jogging Or Running<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">230 Jumping Jacks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">25 Regular Push Ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">14 Round Of Stairs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">25 Half Crunches<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">25 Jumping Squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30 Sidekicks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">25 Burpees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 Min Side Plank<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">5 Sets Each<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Time Duration: 120 Mins<\/span><\/p>\n<h2><b>Weight Loss With Top Nutritional Foods<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re looking to lose weight, you should start by eating nutritious foods. These foods will help you burn calories and lose weight quickly. The top nutritional foods for weight loss include fruits, vegetables, whole grains, and lean proteins.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is the list of the 8 best and healthy food items to help you shed your body weight and boost your overall health. A few of them kick up your metabolism too. Let&#8217;s get through it:\u00a0<\/span><\/p>\n<h4><strong>Whole Eggs<\/strong><\/h4>\n<p><span style=\"font-weight: 400;\">Eggs are a complete protein-rich breakfast that helps you fill your stomach for a long time. It will also regulate your body&#8217;s cholesterol levels. Eggs are one of the best foods to eat if you want to maintain a healthier weight or reduce fat. Don&#8217;t forget that a higher intake of eggs in a few people can also raise <a href=\"https:\/\/www.webmd.com\/heart-disease\/ldl-cholesterol-the-bad-cholesterol\">LDL cholesterol<\/a> levels.\u00a0<\/span><\/p>\n<h4><strong>Vegetables<\/strong><\/h4>\n<p><span style=\"font-weight: 400;\">Green vegetables of all kinds will help you in weight loss. The cruciferous vegetables like broccoli, brussels, cauliflower, and sprouts are high in fibre and vitamins and are extremely filling. Likewise, dark green leafy vegetables contain protein and are a good source of fibre, vitamins, and minerals. Combining these makes perfect food and can be included in your meals if you are on your weight loss journey.\u00a0<\/span><\/p>\n<h4><strong>Grapefruit<\/strong><\/h4>\n<p><span style=\"font-weight: 400;\">Grapefruit is high in fibre and contains nutrients that keep you filled for a long time. It can help you if you want to lose weight, especially when you have diabetes. Having Grapefruit 30 mins before the meal is recommended to reduce fats and lower cholesterol levels. It is one of the best fruits you can have during your weight loss.\u00a0<\/span><\/p>\n<h4><strong>Chia Seeds<\/strong><\/h4>\n<p><span style=\"font-weight: 400;\">Chia Seeds are one the most nutritious foods. It is a low-carb food and is believed as the best source of fibre. Chia seeds are high in omega-3 fatty acids, which are great for managing weight. The best way to consume it is as an ingredient in yoghurt, smoothie, pudding, or sprinkling on a salad. So it will act as a superfood in your weight loss journey.\u00a0<\/span><\/p>\n<h4><strong>Avocados<\/strong><\/h4>\n<p><span style=\"font-weight: 400;\">\u00a0Avocados have metabolism-enhancing monounsaturated fats, unlike most fruits full of carbs. Avocados are helpful during weight loss but also have other health benefits. Consuming half of the fresh Avocado during lunch will decrease the desire to eat for a few hours afterwards.<\/span><\/p>\n<h4><strong>Salmon<\/strong><\/h4>\n<p><span style=\"font-weight: 400;\">Salmon is rich in protein, fatty acids, and omega-3 fatty acids and will help you lose weight. It is one of the best protein sources, which is good for fat loss as the body works harder to digest it. Fish helps you feel fuller longer compared to other proteins like eggs and beef and is extremely nutritious and satisfying.<\/span><\/p>\n<h4><strong>Nuts<\/strong><\/h4>\n<p><span style=\"font-weight: 400;\">Nuts are a good source of protein, fibre, and healthy fat and have a lot of health benefits as all nuts help reduce your hunger. It is obvious that if you have nuts, it will automatically lower your capacity to eat post-meals.\u00a0<\/span><\/p>\n<h4><strong>Green Tea<\/strong><\/h4>\n<p><span style=\"font-weight: 400;\">Green tea is one of the best fat-burning teas as it is loaded with antioxidants called epigallocatechin gallate (EGCG), which speed up the metabolism. Not only this, but green tea also contains a small amount of caffeine, and according to the research, it is found that it speeds up metabolic rate and increases fat-burning if drunk before the workout.<\/span><\/p>\n<h2><strong>Weight Loss Tips And Tricks<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Here are a few tips and tricks to help you in your weight loss journey. Let&#8217;s go through them:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start visualising yourself in a new shape.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat clean and healthy.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don&#8217;t cut down too many calories all of a sudden.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat everything you like but avoid overeating.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weight loss is a long-term commitment, and fast weight loss leads to unhealthy weight loss.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consume a lot of water, like 2.5 litres &#8211; 3 litres daily. And avoid drinking cold water, which is not good for the body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Never forget to look after yourself; make yourself the priority.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don&#8217;t equate food with emotions; if you are bored and home alone, keep yourself busy instead of having food. Go for a quick walk, or you can clean your cupboards and do many other things.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add 30 minutes of workout to your daily routine, i.e. 3 hours of exercise weekly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Have a small meal before going out for a day or party. Don&#8217;t ruin your healthy schedule with deep-fried food at the party. You can eat a salad instead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don&#8217;t just wait for cheat days as every day; you must dine your body equally. You just have to become a smart eater.<\/span><\/li>\n<\/ul>\n<h3><strong>Conclusion<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Most people find it difficult to follow the diet plan with complete discipline due to the lack of time. So this 7-day challenge is especially for those unable to follow the weight loss programs. These are result-driven exercises that will help you make your body toned. Get started with your weight loss journey today with our plan, and check out the results in just a few weeks. Be consistent in your workout, and don&#8217;t lose hope of achieving greater results. Only 30 minutes a day will help you reach your goal in a few days with a healthy lifestyle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Losing extra kilos from your body can improve your health issues like blood sugar, blood pressure levels, PCOS in women, thyroid, inflammatory indicators, and many other problems. Moreover, achieving a maintained and healthy body weight boosts your confidence and self-esteem, which brings positivity to your life.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can achieve your goal easily while having fun with the Strive fitness app. Strive app has many features like move calorie tracking, steps tracking, weight loss percentage, BMI, etc., that help you in making your weight loss journey simpler.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So what are you waiting for? Download the <a href=\"https:\/\/localhost\/best-fitness-trackers\">best fitness tracker app<\/a> and achieve your fitness goal.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>There are so many ways to lose weight and find a diet that will work for you. One successful way is to do what the experts recommend and try a 7-day challenge! These challenges typically involve eating specific foods, exercising, and sticking to a weekly schedule. Just roll up your sleeves, tie up your shoelaces, &hellip;<\/p>\n<p class=\"read-more\"> <a class=\"\" href=\"https:\/\/www.strivecompetitions.com\/blog\/ultimate-7-day-weight-loss-challenge\/\"> <span class=\"screen-reader-text\">This Ultimate 7-day Weight Loss Challenge Will Help You Burn Fat Like Mad<\/span> Read More &raquo;<\/a><\/p>\n","protected":false},"author":1,"featured_media":462,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-global-header-display":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","cybocfi_hide_featured_image":"","footnotes":""},"categories":[11,12],"tags":[112,105],"class_list":["post-476","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-nutrition","tag-7-day-weight-loss-challenge","tag-weight-loss-challenge"],"yoast_head":"<!-- This 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