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The 7-day weight loss fitness plan

Netdoctor (UK) logo Netdoctor (UK) 05/12/2018 Laura Williams
a person in a cage: The best weekly exercise routine for healthy, steady weight loss , designed by our resident fitness expert Laura Williams. See results in just a few weeks © Getty Images The best weekly exercise routine for healthy, steady weight loss , designed by our resident fitness expert Laura Williams. See results in just a few weeks

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Trying (and failing) to lose weight? Setting a specific goal can breathe life into your fitness regime. Personal Trainer Laura Williams has devised the following 7-day fitness plan, so stick with it and expect to see results in as little as a fortnight.

✔️ Regularity and consistency: These are your best friends when it comes to seeing results. The cumulative effect of exercise cannot be underestimated. Schedule exercise sessions in your diary and stick to them no matter what.

a young man riding a skateboard up the side of a ramp: running © Getty Images running ✔️ Keep an eye on your diet: If weight loss is your goal, try not to 'eat your workout'. Never go hungry but avoid high-calorie food rewards (we're talking post-workout pastries and muffins) and oversized meals. Good post-workout snacks include pitta and humus, a protein smoothie shake or yoghurt and fresh fruit.

✔️ Consistency is key: You can witch sessions around, but try and stick to following a higher intensity day with a lower intensity workout the next day.

➡️ Home HIIT

It's Monday which means a full-on (but easy-to-follow) workout after the weekend. Start with a 4-minute warm up consisting of:

  • Easy jogging-on-the-spot
  • Shadow boxing
  • Star-climbing
  • Shuttle runs

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Next, try the following with 30 second intervals for each move:

  1. Mountain climbers
  2. Jumping jacks
  3. 30 seconds rest
  4. High knee jogging-on-the-spot
  5. Squats-with-a-jump (at the top)
  6. 30 seconds rest
  7. Fast alternating lunges
  8. Lateral jumps
  9. 30 seconds rest
  10. Fast step-ups left leg
  11. Fast step-ups right leg
  12. 30 seconds rest
  13. Reverse lunge with knee drive left leg
  14. Reverse lunge with knee drive right leg
  15. Rest and…repeat!
a person standing in a field: Two women walking together outdoors. © Hero Images - Getty Images Two women walking together outdoors.

➡️ Interval walking

This is your active recovery day – the perfect excuse to try this calorie busting walk:

🔹 Start by walking at a moderate pace for five minutes to warm up.

🔹 Then speed up so that you can still hold a conversation, but so that your heart rate is raised and you start to break a sweat.

🔹 Hold this pace for three minutes.

🔹 Slow down to a stroll for one minute and repeat.

🔹 Repeat this four minute cycle a total of five times.

a group of people posing for the camera: running club © Getty Images running club

➡️ Lunchtime run club

Grab a friend or a colleague and head out to boost fitness levels, strengthen bones and whittle waistline with this 30-minute, mixed intensity run:

  • Run at moderate pace (6/10) for 4 minutes.
  • Run at a fast pace (8-9/10) for 2 minutes.
  • Run at slow pace (4/10) for 2 minutes.
  • Run at moderately fast pace (7/10) for 2 minutes.
  • Repeat twice more, to a total of 3 times.
a person sitting on a counter: yoga © Getty Images yoga

➡️ Yoga cardio blend

Try the following with one minute intervals for each move:

🔹 Marching on the spot.

🔹 Alternating shallow reverse lunges (think speed, not depth).

🔹 Skipping lunge.

🔹 Jogging on spot with arm circles.

🔹 Shallow walking lunges.

🔹 Repeat a total of three times.

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Replay Video

Next up, try these four high calorie burning yoga moves:

Chair pose. From a standing position, bend knees, push hips back and squat down towards the floor as you extend arms into the air, palms facing forward. Hold for 5 deep breaths. Rest and repeat up to five times.

Warrior II. From a standing position, take a wide step out with right leg and bend knee to a 90-degree angle, foot also turned to the right. Your left leg is straight, foot turned slightly inwards. Reach arms out to sides, palms facing the floor. Rotate torso to the right looking forward. Inhale and exhale several times before repeating on the other side.

Warrior III. Stand with feet shoulder-width apart, lift right leg parallel to the floor before hinging forward from the waist. Maintain a slight bend in the left leg as you reach forward with arms – arms, upper body and right leg should all form a straight line. Switch sides after a count of 10. Slowly increase time to 30 seconds on each side.

Plank with arm raise. Assume push up position with weight distributed evenly between palms and balls of feet, with body forming a straight line. Reach your right arm forward and hold for a count of 3. Relax down and repeat on the other side. Do a total of 5 but slowly increase to 10. Switch sides.

Desk exercise © Getty Images Desk exercise

➡️ Deskercise

Don't want your workout to eat into wine-o-clock? No problem. Instead of taking a complete rest day, however, just try a bit of deskercise. Add three sets of 20 reps (spread throughout the day) of the following moves into your daily routine.

🔹 Leg extensions: straighten legs out in front of you, hold for count of 5, lower and repeat.

🔹 Tricep dips: edge body off seat with hands either side before lowering yourself to floor by bending elbows.

🔹 Bottom lifts: place hands either side of seat and lift bottom off chair a few inches.

🔹 Double leg raises: for the tum – lean back in seat, lift legs off chair and straighten at knee).

a person lying on the ground: Press ups © Getty Images Press ups

➡️ The bodyweight workout

Try this metabolism-boosting, muscles-strengthening, all-over body toner to get a decent weekend workout that won't eat into your leisure time. After a 5-10-minute warm up consisting of either a short jog, power walk or Monday's warm-up, repeat the following three times:

  • 30 wide squats
  • 1 min walking lunges
  • 15-20 press ups
  • 30-second side plank each side
  • 25 tricep dips
  • 20 cycling crunches
a person standing posing for the camera: jogging © Getty Images jogging

➡️ Low intensity cardio

Try this fat-busting cardio session on the one day of the week you should have a little more time to exercise. We've varied the pace, while keeping it low intensity, so heart gets a decent workout and calorie-burning's maximised.

✔️ 5 mins fast walking

✔️ 4 mins slow jog (4-5/10)

✔️ 8 mins moderate-paced jog (6-7/10)

✔️ 4 mins slow jog

✔️ 4 mins moderate-paced jog

✔️ Repeat

When you've reached your goal weight, stick to the routine but you may find you need to eat a little more if you want to maintain your weight. Increase the size of your post-workout snack, bump up that morning bowl of porridge, add a banana to your protein smoothie…You get the message – we're talking adding calories that count (nutritionally).

Continue to up the intensity of your routine. Add equipment to your workouts such as tubes and weights, speed up your cardio intervals and expand your yoga practice by trying a new app or class. This is essential to boost fitness and avoid plateaus. Good luck!

⭐ For more weight loss tips, visit our fitness collection.


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