As you age, your metabolism changes and it becomes difficult to lose weight. Even if you follow a healthy diet plan and adopt good lifestyle habits, you follow the right sleep pattern and drink water adequately, your weight tends to remain stagnant. To get your body in shape and shed extra pounds from your body you will need to follow a workout routine.

Build muscle and strength while completely shredding excess fat. This is the holy grail of complete recomposition programs. During this 7-day workout plan, we’ll guide you through everything you need to completely transform the way you look. No more belly fat, string bean arms, or muffin top hips. It’s all about thick, vascular muscle mass and bar-bending, brute-force strength.

This 7 days workout plan consists of 4 moves for each day. For each move number of reps have been given and you can follow 4 sets of the same with a rest time of 30 minutes in between each set. However, you should start with only 1 to 2 sets in the first week. This workout can be done easily at home and you do not need any special equipment for this workout except an exercising mat.

  • Day 1 – 10 burpees, 20 squats, 40 mountain climbers and 40 Russian twists.
  • Day 2 – 40 Russian twists, 30 leg lifts, 40 mountain climbers and 30 plank hip twists.
  • Day 3 – 30 squats, 30 walking lunges, 30 sumo squats and 10 reverse lunges.
  • Day 4 – 10 push-ups, 10 burpees, 45 seconds of plank and 40 mountain climbers.
  • Day 5 – 10 burpees, 20 squats, 40 mountain climbers and 40 Russian twists.
  • Day 6 – 40 Russian twists, 40 mountain climbers, 30 leg lifts and 30 plank hip twists.
  • Day 7 – 30 squats, 30 sumo squats, 30 walking lunges and 10 reverse lunges.

1. Burpees:

Burpees is a full-body move that builds strength and endurance, increases heart rate and burns calories.


How to:

  • Stand with your feet shoulder-width apart and your arms by your sides.
  • Lower into a squat position and place your hands on the floor.
  • Kick or step your legs back into a plank position.
  • Jump or step your legs forward to return to a squat position.
  • Return to the standing position.

Related article: Stick To This 30-Day Challenge – You’ll Feel Stronger, Tighter & More Toned

2. Squats:

Squats not only burn fats and shed weight but also increase body strength and muscle mass. It improves circulation in your body and helps to get rid of stubborn fats and cellulite.


How to:

  • Stand with feet a little wider than hip-width, toes facing front.
  • Drive your hips back—bending at the knees and ankles and pressing your knees slightly open—as you…
  • Sit into a squat position while still keeping your heels and toes on the ground, chest up and shoulders back.
  • Strive to eventually reach parallel, meaning knees are bent to a 90-degree angle.
  • Press into your heels and straighten your legs to return to a standing upright position.

Related article: 5 Squat & Lunge Variations That Seriously Tone Your Backside

3. Mountain Climbers:

Mountain climbers involve every muscle group of your body and give you a faster heart rate. This cardio move strengthens your core and builds up your upper body muscles.

Mountain Climbers

How to:

  • Get into a plank position, making sure to distribute your weight evenly between your hands and your toes.
  • Check your form—your hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment.
  • Pull your right knee into your chest as far as you can.
  • Switch legs, pulling one knee out and bringing the other knee in.
  • Keep your hips down and run your knees in and out as far and as fast as you can.
  • Alternate inhaling and exhaling with each leg change.

Related article: Get Ready For a Total Body Transformation With This Superset Workout

4. Russian Twists:

Russian twists strengthen your obliques, work on your lower back muscles and burn up fats from your tummy. This move reduces the risk of cardiovascular diseases like strokes and heart diseases.

Russian Twists

How to:

  • Lie down with your legs bent at the knees.
  • Elevate your upper body so that it creates a V shape with your thighs.
  • Twist your torso to the right, and then reverse the motion, twisting it to the left.
  • Repeat this movement until the set is complete.

Related article: 5 Exercises to Beat Belly Jiggle Without a Single Sit-Up! All In 5 Minutes

5. Leg Lifts:

Leg lifts work great on abdominal muscles and hip flexors. This move burns calories strengthens your abs and stimulates balance and stability in your body.

Leg Lifts

How to:

  • Lie on your back, legs straight and together.
  • Keep your legs straight and lift them all the way up to the ceiling until your butt comes off the floor.
  • Slowly lower your legs back down till they’re just above the floor.
  • Hold for a moment.
  • Raise your legs back up. Repeat.

Related article: Lifting Heavy Is Great—But You Only Need 10 Bodyweight Exercises For Strong Legs

6. Plank Hip Twists:

Plank twist exercise works on your abs, lower back and obliques. It trains your shoulders, glutes and quads and tone up your waist.

Plank Hip Twists

How to:

  • Lie on your back, legs straight and together.
  • Keep your legs straight and lift them all the way up to the ceiling until your butt comes off the floor.
  • Slowly lower your legs back down till they’re just above the floor.
  • Hold for a moment.
  • Raise your legs back up.
  • Repeat.

Related article: Which Plank Is Better For Abs? Test These 5 Moves And See For Yourself!

7. Walking Lunges:

Walking lunges improves posture and brings a balance in your body. It tones your body, boosts the flexibility of hip flexors and improves core stability.

Walking Lunges

How to:

  • Step forward with your right leg, putting the weight into your heel.
  • Bend the right knee, lowering down so that it’s parallel to the floor in a lunge position.
  • Pause for a beat.
  • Without moving the right leg, move your left foot forward, repeating the same movement on the left leg.

Related article: 11 Lunge Variations That Will Sculpt Your Butt From Every Angle

8. Sumo Squats:

Just like squats sumo squats work on your entire body, burn fat and build muscles. Sumo squats target your adductors and hamstrings and improve upon your body composition.

Sumo Squats

How to:

  • Start by standing with your feet out wide and your toes pointing out.
  • Keeping weight in your back heels, start to lower your hips and bend your knees into a wide squat.
  • Go down until your thighs are parallel to the floor.
  • Stand back up, squeezing your glutes at the top of the movement.
  • Complete 10-20 reps.

Related article: Hate Squats? Want To Shape Your Butt? Great! Here’s 5 Moves That Seriously Combats Flat Butt

9. Reverse Lunges:

Reverse lunges target your hips, glutes and thighs and help to shape up and melt fats from these stubborn areas. This move builds endurance and strengthens your core muscles.

Reverse Lunges

How to:

  • Stand upright, with your hands at your hips.
  • Take a large step backward with your left foot.
  • Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle.
  • Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted.
  • Return to standing by pressing your right heel into the floor and bringing your left leg forward to complete one rep.
  • Alternate legs, and step back with right leg.

Related article: How To Curb a Binge Using A Great Selection Of Movements

10. Push-Ups:

Push-ups strengthen your upper body muscles along with your core and triceps. Push-ups melt the fat deposits and shape up your abdominal muscles and improve your lower back muscles.


How to:

  • Get down on all fours, placing your hands slightly wider than your shoulders.
  • Straighten your arms and legs.
  • Lower your body until your chest nearly touches the floor.
  • Pause, then push yourself back up.
  • Repeat.

Related article: How Can I Create The Best Upper Body Shape Without Using Weights? 8 Variations Of Push Up, That’s How!

11. Planks:

Planks are best core strengthening exercise as it gives you toned up belly, reduce backaches, and improve flexibility and balance. It also helps to reduce backaches and improve your posture.

Planks (2)

How to:

  • Lay on the floor with your elbows under your shoulders, hands flat on the floor and core engaged.
  • Keeping your forearms and knees on the floor slowly raise yourself upwards until your body is in a straight line from your knees to your head.
  • Hold the position for as long as you can.