weight loss
Weight loss is not a 1-2 day task, but weight can be easily controlled with some habits and light workouts. You don’t even need to go to the gym to reduce obesity. You can lose weight by doing some exercises at home without any equipment. Online fitness coach Nikita has reduced her weight from 71 kg to 52 kg without gym. He has lost 19 kilos of weight. Nikita has also shared weight loss tips and a complete 7-day workout plan on Instagram. You can lose weight by doing this 7 Days Fat-Burning Challenge.
Easy way to lose weight in 7 days
day 1
On the first day you have to do pull body workout. Due to which your body starts getting in shape quickly. For this, in warm up, do arm circle – 2 sets of 30 seconds, jumping jack – 2 sets of 30 seconds. Now bodyweight squats – 4 sets of 15-15, push-ups – 4 sets of 10-10, mountain climbing – 4 sets of 30 seconds, reverse lunges – 4 sets of 12-12 with each leg, plank hold – 40 seconds. 3 sets, high knees – 3 sets of 30 seconds, standing quad stretch – 2 sets of 30 seconds, each leg Sets, standing hamstring stretch – Do 2 sets of 30 seconds with each leg.
day-2
Day 2 Butt Kicks – 2 sets of 30 seconds, High Knees – 2 sets of 30 seconds, Bodyweight Squats – 4 sets of 15-15, Lunges – 4 sets of 12-12 with each leg, Glute Bridges – 4 of 15-15 Set, Donkey Kick – 3 sets of 15-15 with each leg, Wall Sit – 3 sets of 40 seconds, Calf Raise- 4 sets of 20-20, Butterfly Stretch – 2 sets of 30 seconds, Hip Flexor Stretch – 2 sets of 30 seconds with each leg.
day-3
Arm circles – 2 sets of 30 seconds, shoulder rolls – 2 sets of 30 seconds, push-ups – 4 sets of 10-10, tricep dips (on chair) – 4 sets of 12-12, pike push-ups – 10- 3 sets of 10, Shoulder Tap – 4 sets of 30 seconds, Plank to Push-up – 3 sets of 10, Superman Hold – 3 sets of 30 seconds, Chest stretch – 2 sets of 30 seconds on one side, Tricep stretch – 2 sets of 30 seconds on one side.
Day-4
Torso Twist – 2 sets of 30 seconds, Standing Side Bend – 2 sets of 30 seconds, Crunches – 4 sets of 15, Leg Raise – 4 sets of 12, Russian Twist – 4 sets of 20, Bicycle Crunches – 4 sets of 20 , Reverse Crunches – 4 sets of 12, Plank – 4 sets of 40 seconds, Cobra Stretch – 30 seconds 2 sets, Child’s Pose – 2 sets of 30 seconds.
day-5
Cardio + Core Exercises include Jumping Jacks – 2 sets of 30 seconds, High Knees – 2 sets of 30 seconds, Burpees – 4 sets of 10, Mountain Climbing – 4 sets of 30 seconds, Russian Twist – 4 sets of 20, Bicycle Crunches – 4 sets of 20, Reverse Crunches – 4 sets of 12, Side Plank – 3 sets of 30 seconds each size, standing Hocker Side Stretch – 2 sets of 30 seconds per side, Cat Cow Stretch – 2 sets of 30 seconds.
Day-6
Lower Body + Core Bodyweight Squats – 2 sets of 15, Lateral Leg Squats – 2 sets of 30 seconds per leg, Lateral Lunges – 4 sets of 12 per leg, Sumo Squats – 4 sets of 15, Single Leg Glute Bridge – 12 per leg 3 sets of, Heel Touches – 4 sets of 20, Ledge Raise – 4 sets of 12, Plank – 4 sets of 45 seconds, hamstring stretch – 2 sets of 30 seconds per leg, butterfly stretch – 2 sets of 30 seconds.
day-7
Arm Circle – 1 set of 30 seconds, Leg Swing – 1 set of 30 seconds per leg, Hamstring Stretch – 2 sets of 30 seconds per leg, Quad Stretch – 2 sets of 30 seconds per leg, Shoulder Stretch – 30 seconds per arm 2 sets, Cow Cat Stretching – 2 sets of 30 seconds, Child’s Pose – 2 sets of 30 seconds, Hip Flexor Stretches – 2 sets of 30 seconds per leg, Deep Breathes – 5 minutes, Full body stretching – 1 minute.
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