Starting Sunday, August 02 @ 07:23 AM, until Sunday, August 09 07:23 AM  your challenge is to ...

7-Day Weight Loss Challenge

7-Day Weight Loss Challenge


If you are dedicated to losing fat then we are ready with 7-Day weight loss challenge for you. Follow it without a cheat sheet and lose that fat!. Roll up your sleeves and tie those shoe laces as we have for you the ultimate weight loss challenge that can help you burn those fat lobs quicker than you could have ever imagined. But before we get to that, cross your heart and pledge that: I (your name), promise that for the next seven days I will wake up on time, eat healthy meals, won’t get persuaded by junk food, and follow this challenge to the best of my abilities.


Now that we’ve got that out of the way, let’s set some ground rules before you begin the challenge:

  • Check your existing weight so that you can measure your progress.
  • If you have any medical condition then consult with your doctor.
  • Keep a check on your diet, because no cheat meals are allowed.

Monday: Slow and steady will help you lose the weight

Day one shouldn’t be hectic so this plan will help you prep your body for what’s coming next.

1 hour | 5 sets each

Day 1
100 Jumps
100 Skips
50 Jumping Jacks
15 Burpees
25 Squats
1 Minute on the spot running

Tuesday: Core and cardio mash-up

Having a strong core is the foundation. And if you mix it up with some cardio, then your weight loss regime will go wonderfully well.

1 hour | 5 sets each

Day 2
100 Jumps
100 Skips
50 High Knee
15 Burpees
20 V-ups
50 Mountain climbing
1 Minute plank

Wednesday: Leg day for the win!

Skipping leg day isn’t an option as leg exercises will help you reap maximum results–especially when you want weight loss.

1 hour 15 minutes | 5 sets each

Day 3
100 Jumps
100 Skips
10 Rounds of stairs
20 Burpees
25 Sumo Squats
20 Jumping Squats
15 Lunges
20 Calves raise

Thursday: For the love of the upper body

Just doing cardio won’t make you fit, your body needs toning too–hence, this upper body workout circuit.

1 hour | 5 sets each

Day 4
200 Jumping Jacks
150 Skips
20 Burpees
50 Shadow punches
100 High Knee
25 Knee push-ups
15 Regular push-ups

Friday: It’s time to work those arms

This circuit will help you deal with that too. This challenge will focus on your biceps and triceps area where maximum amount of fat gets accumulated

1 hour | 5 sets each

Day 5
200 Jumping Jacks
200 Skips
25 Burpees
100 Shadow punches
10 Close push-ups
20 Triceps dips
1 Minute staright arm plank

Saturday: Show love to those love handles

These exercises will blast the fat from your love handles, giving you a lean physique.

1 hour | 5 sets each

Day 6
200 Jumping Jacks
150 Skips
15 Rounds of stairs
25 Burpees
25 Side kicks
25 Russian twists
100 Jumping twist
1 Minute side plank

Sunday: It’s time to go big on cardio

Now this is the ultimate showdown of your strength and stamina that you have gained in the entire week, so, go for it.

2 hours | 5 sets each

Day 7
30 Minute running
200 Jumping Jacks
25 Half-crunches
15 Rounds of stairs
20 Regular push-ups
25 Jumping squats
25 Side kicks
25 Burpees
1 Minute plank


Few Tips:

  1. Half an hour before begging the circuit, drink a glass of water, have an apple or seven to 10 almonds. You can also take a shot of black coffee. No sugar please!
  2. Don’t forget to do your stretches because it’s a must if you don’t want any injuries. Try doing calves raise, and toe, neck and wrist rolls. Make it your morning ritual for these seven days.

Suggested Reading:

5 stretches for 10 minutes daily - Learn more here.

7-day-fat-burning-challenge-workout - Learn more here.


This challenge is now closed. If you had accepted this challenge and would like to mark it as completed, please Login to My Wellness.


1  members have accepted this challenge.
1  members have completed this challenge.

Congratulations to these participants for completing the challenge. 
Hemant v. V Gandhi 

The Weekly Health Challenge is a self-audited program designed to motivate the JCSC Wellness participants in reducing BMI on a weekly basis.

How it works:
1. Each week there will be a new health challenge. You can accept the challenge by accepting the pledge for each challenge. You can only accept a challenge from midnight on Sunday to midnight on Tuesday.

2. At the end of the week, you can declare if you have completed the challenge. You can only mark a challenge as completed from midnight on Sunday to midnight on Tuesday.

3. Every week, the participants that complete the challenge will be recognized on this page.


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