Is it really possible to slim down and tone up in one week? It sure is—if you have the right fitness plan.
Each routine in this one-week fitness plan is flexible to help you fit it into your busy schedule. These seven workouts are designed to boost your metabolism, trim your thighs, and flatten your belly.
If you want to challenge yourself, follow this once-a-day exercise plan for the next month. Track your progress to see the positive changes to your body and overall fitness level.
Muscle-Up Mondays
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Don't be afraid to grab a heavier dumbbell, the more you lift, the more fat you burn. Try this quick weight-lifting routine: 5-minute warm-up Seated row Bicep curls Tricep dips Chest press Lat pull-down Traditional or assisted push-ups Complete 15 reps of each exercise. Try to do 3 to 5 rounds. In between each exercise, hold a plank for 30 to 60 seconds. Make sure to do a 5- to 10-minute cool down.
Tabata Tuesday
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Tabata training is a high-intensity interval-training (H.I.I.T) workout that lasts four minutes. You do one move as hard as you can for 20 seconds and the rest for 10 seconds, eight times. Take a one-minute break and then move on to the next exercise.? Try this 25-minute tabata workout: Squat jumps Push-ups Burpees Mountain climbers Tricep dips
Wake-Up Wednesday
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Monday and Tuesday are pretty intense workout days; give your body some recovery time. Take a yoga class in the morning to stretch your muscles, work on your balance, and awaken your body.?
Tighten Tush and Tone Thighs Thursdays
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If you're trying to trim, tone, and tighten your tush and thighs, give these moves a try. Lateral step-ups Tabletop side kicks Box jumps Leg lifts Bridge hamstring curls Curtsy lunges
Fun Fitness Friday
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Put fun back into fitness and create your own playground/obstacle course. Grab boxes to jump on or over. Sprint across the grass (pretend you're playing chase). Do leap frog hops for a minute. Climb on monkey bars. Bear crawl across dirt or grass. Start to jump rope. Play hopscotch (single-leg jumps to double-leg jumps). Join a Zumba party.
Speed-Drills Saturday
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Speed work is a great way to boost your metabolism, blast fat, and build strength. Speed drills are perfect to help you prep for a running race, if that's on your goal list for the year. Example: Run 8 x 30 seconds at 20 seconds per mile faster than your goal 5K pace.
Stay Active Sunday
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Go out and enjoy your Sunday. Do anything you like as long as you're moving. Take a hike. Walk in the park or along the coast. Go for a bike ride. Try Kayaking or stand-up paddleboarding. Take golf or tennis lessons. Sign up for a new yoga class or bootcamp.
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