7-Day Gym Workout Plan for Weight Loss

---

🔥 7-Day Gym Workout Plan for Weight Loss (Beginner to Intermediate)

Want to lose fat, get toned, and feel more energetic in just one week? This 7-day gym workout plan is designed for weight loss, combining strength training, cardio, and active recovery to maximize fat burning — even after you leave the gym.

---

⚙️ How This Plan Works:

• Burns calories with cardio + weights

• Builds lean muscle for faster metabolism

• Focuses on consistency, not intensity

• Suitable for men & women (beginner to intermediate)

• 
  
  

  
  

---

🗓️ Weekly Breakdown:

✅ Day 1 – Full Body Strength + Treadmill

• Warm-up: 5 min treadmill walk/jog

• Squats – 3 sets x 12 reps

• Dumbbell Bench Press – 3 x 12

• Lat Pulldown – 3 x 10

• Plank – 3 x 30 sec

• Treadmill Walk (Incline) – 15 min

---

✅ Day 2 – HIIT Cardio + Core

• Warm-up: Jumping jacks – 2 min

• Treadmill Sprints: 30 sec ON / 1 min OFF x 8 rounds

• Russian Twists – 3 x 20

• Leg Raises – 3 x 15

• Mountain Climbers – 3 x 30 sec

• Cool Down Stretch – 5 min

---

✅ Day 3 – Upper Body Strength

• Dumbbell Shoulder Press – 3 x 12

• Cable Rows – 3 x 10

• Push-Ups – 3 x 10 (or Knee Push-Ups)

• Dumbbell Curls – 3 x 12

• Tricep Rope Pushdowns – 3 x 12

• Elliptical – 10 min moderate pace

---

✅ Day 4 – Active Recovery (Low Intensity)

• Yoga or 30-min walk

• Foam rolling

• Hydration + High protein meals

• Optional: Sauna or light swimming

---

✅ Day 5 – Lower Body + Core

• Deadlifts – 3 x 10

• Walking Lunges – 3 x 12 each leg

• Glute Bridges – 3 x 15

• Seated Leg Curl – 3 x 12

• Bicycle Crunches – 3 x 20

• Stairmaster – 10 min

---

✅ Day 6 – Cardio Blast (Endurance & Burn)

• Rowing Machine – 5 min

• Jump Rope – 3 x 1 min

• Box Jumps – 3 x 12

• High Knees – 3 x 30 sec

• Cross Trainer – 20 min (moderate pace)

---

✅ Day 7 – Stretch + Rest or Light Walk

• Full body stretching – 15 min

• Go for a 20-minute walk

• Focus on recovery, protein intake, hydration

• Reflect on the week’s progress

• 
  
  

  
  

---

🍽️ Bonus Weight Loss Tips:

• Stay in calorie deficit (Eat 10–15% fewer calories than maintenance)

• Drink 2–3 litres of water daily

• Avoid sugar, processed foods, and late-night snacking

• Include lean protein in every meal (eggs, chicken, tofu, dal)

---

📈 What to Expect in 7 Days:

• Slight weight reduction (0.5–1 kg)

• Increased stamina & energy

• Motivation boost to keep going

• Better sleep & mood

---

🔍 SEO Title Suggestions:

• “7-Day Gym Weight Loss Plan (Complete Beginner-Friendly Guide)”

• “One Week Gym Workout Plan to Burn Fat & Get Fit”

• “Lose Fat in 7 Days – Gym Workout for Men & Women”

---