How to lose 7 kg in a week?

Result of 7 kg weight loss thanks to the weekly training program

The desire to lose 7 kg in just one week is, of course, completely feasible, but on the other hand, it is a rather extreme undertaking.

When you first start a new healthy, balanced diet and exercise program, you lose the extra pounds pretty quickly.

However, if you only need to lose 7 kg to reach your ideal weight, even a well-planned diet and regular exercise will not allow you to lose weight quickly in such a short time.

Fat loss is entirely dependent on the number of calories consumed per day and the level of physical activity, the effectiveness of which is directly proportional to the frequency, intensity and duration of each exercise.

Gradually increasing each ingredient prevents your cardiovascular system from adapting to stress, so you can still burn more calories.

To successfully lose 7 kg in one week, use the maximum amount of additional equipment available, including a barbell set, barbell, treadmill or elliptical trainer. So, welcome - here's a detailed daily workout plan that's sure to help you achieve amazing results.

How to lose 7 kg in a week: your fitness plan


Start the week with a good aerobic workout. Moderate increases in the duration and intensity of exercise significantly increase the number of cellular structures that use adipose tissue for energy instead of glucose. And the longer you exercise, the more calories you burn as body fat.

Training should last at least 60-90 minutes, because according to researchers, 20-25 minutes of active training is enough for the body to first start using fat as fuel for muscle tissue. For the first workout, you can choose jogging, brisk walking or running on a treadmill.


Correctly chosen strength exercises can increase the growth and speed of muscle cells after exercise. In addition, muscle tissue is 8 times more metabolically active than fat tissue, which means that the body burns more calories even at rest, increasing the rate at which excess fat is burned.

Do strength training that targets your chest and back muscles, including three exercises for each muscle group, such as push-ups, dumbbell bench presses, a barbell row, and a cable machine for overhead rows. Do 3-4 sets of 12-15 reps.


Today is the day of interval training, which promotes more intensive fat burning, both during exercise and for a certain period of time after the end of training. For this, it is necessary to alternate the fast and slow (recovery) phases of the exercise for a certain period of time.

For example, run as fast as you can for 20 seconds, then walk slowly for 1 minute 40 seconds. The duration of interval training is 25 minutes.

Alternative lunges will help you get rid of 7 kg of excess weight in a week


On this day of our fitness plan "how to lose 7 kg in a week", do weight exercises aimed at developing and toning the muscles of the shoulder girdle and legs.

Examples of such exercises are squats, alternating lunges, leg extensions and bends in a machine, presses and dumbbell flyes while sitting on a bench. Do 4 sets of 12-15 reps.


Today is another day of active aerobic training. The intensity of the exercise should be higher than on the first day of the week, but not as strong as with interval training, duration 30-45 minutes. For example, run for half an hour, alternating between 30 seconds of fast and 4 minutes of easy jogging.


The training on Saturday aims to strengthen the muscles (biceps, triceps) and abdominal muscles. Incorporate alternating and concentrated barbell curls for biceps, overhead pull-ups, and back bench push-ups for triceps into your workout routine.

Finish the workout with 3-4 different types of crunches for all major abs.


Daily training without rest can lead to unpleasant side effects, such as various sprains and muscle pain.

Therefore, in order to lose 7 kg without injury, it is absolutely necessary to have one day off per week, such as Sunday, to rest from strength and aerobic training.