Online fitness coach Nikita often shares her fitness journey and workout plans through her Instagram handle to encourage netizens. Recently, she invited her followers to take seven-day fitness challenge, while also sharing her weight-loss journey along with a before-and-after picture of hers.
"I lost 19 kg without gym, only home workout. From 71 kg to 52 kg." she captioned the post, incorporating a weight loss plan which includes one day each of full-body workout, upper body workout, cardio + core, lower body workout along with a day of active recovery.
She further wrote, “Who's ready to kickstart November with a 7-day fat-burning challenge? Let's tone up, break a sweat, and make every day count! Each day targets a different area, from legs to core to full body. No equipment needed, just your dedication and a little space at home! Who’s in?”
Day 1: Full body Warm-up
1. Arm circles -- 2 sets of 30 seconds 2. Jumping jacks -- 2 sets of 30 seconds
Main workout
3. Bodyweight squats -- 4 sets of 15 reps 4. Push-ups -- 4 sets of 10 reps 5. Mountain climbers -- 4 sets of 30 seconds 6. Reverse lunges -- 4 sets of 12 reps per leg 7. Plank hold -- 3 sets of 40 seconds 8. High knees -- 3 sets of 30 seconds
Stretching
9. Standing quad stretch -- 2 sets of 30 seconds per leg 10. Standing hamstring stretch -- 2 sets of 30 seconds per leg
Day 2: Lower bodyWarm-up
1. Butt kicks -- 2 sets of 30 seconds 2. High knees -- 2 sets of 30 seconds
Main workout
3. Bodyweight squats -- 4 sets of 15 reps 4. Lunges -- 4 sets of 12 reps per leg 5. Glute Bridges -- 4 sets of 15 reps 6. Donkey kicks -- 3 sets of 15 reps per leg 7. Wall sit -- 3 sets of 40 seconds 8. Calf raises -- 4 sets of 20 reps
Stretching
9. Butterfly stretch -- 2 sets of 30 seconds 10. Hip flexor stretch -- 2 sets of 30 seconds per leg
Day 3: Upper bodyWarm-up
1. Arm circle -- 2 sets of 30 seconds 2. Shoulder rolls -- 2 sets of 30 seconds
Main workout
3. Push-ups -- 4 sets of 10 reps 4. Tricep dips (on chair) -- 4 sets of 12 reps 5. Pike push-ups -- 3 sets of 10 reps 6. Shoulder taps -- 4 sets of 30 seconds 7. Plank to push-up -- 3 sets of 10 reps 8. Superman hold -- 3 sets of 30 seconds
Stretching
9. Chest stretch (wall or doorway) -- 2 sets of 30 seconds side 10. Tricep stretch -- 2 sets of 30 seconds per arm
Day 4: CoreWarm-up
1. Torso twists -- 2 sets of 30 seconds 2. Standing side bends -- 2 sets of 30 seconds
Main workout
3. Crunches -- 4 sets of 15 reps 4. leg raises -- 4 sets of 12 reps 5. Russian twists -- 4 sets of 20 reps 6. Bicycle crunches -- 4 sets of 20 reps 7. Reverse crunches -- 4 sets of 12 reps 8. Plank -- 4 sets of 40 seconds
Stretching
9. Cobra stretch -- 2 sets of 30 seconds 10. Child's pose -- 2 sets of 30 seconds
Day 5: Cardio + coreWarm-up
1. Jumping jacks -- 2 sets of 30 seconds 2. High knees -- 2 sets of 30 seconds
Main workout
3. Burpees -- 4 sets of 10 reps 4. Mountain climbers -- 4 sets of 30 seconds 5. Russian twists -- 4 sets of 20 reps 6. Bicycle crunches -- 4 sets of 20 reps 7. Reverse crunches -- 4 sets of 12 reps 8. Side plank (each side) -- 3 sets of 30 seconds per side
Stretching
9. Standing side stretch -- 2 sets of 30 seconds per side 10. Cat-cow stretch -- 2 sets of 30 seconds
Day 6: Lower body + coreWarm-up
1. Bodyweight squats -- 2 sets of 15 reps 2. Lateral leg squats -- 2 sets of 30 seconds per leg
Main workout
3. Lateral lunges -- 4 sets of 12 reps per leg 4. Sumo squats -- 4 sets of 15 reps 5. Single leg glute bridges -- 3 sets of 12 reps per leg 6. Heel touches -- 4 sets of 20 reps 7. Leg raises -- 4 sets of 12 reps 8. Plank -- 4 sets of 45 seconds
Stretching
9. Hamstring stretch -- 2 sets of 30 seconds per leg 10. Butterfly stretch -- 2 sets of 30 seconds
Day 7: Active recovery (light stretching + mobility)
Warm-up
1. Arm circles -- 1 set of 30 seconds
2. Leg swings -- 1 set of 30 seconds per leg
Main workout
3. Hamstring stretch -- 2 sets of 30 seconds per leg 4. Quad stretch -- 2 sets of 30 seconds per leg 5. Shoulder stretch -- 2 sets of 30 seconds per arm 6. Cat-cow stretch -- 2 sets of 30 seconds 7. Child's pose -- 2 sets of 30 seconds 8. Hip flexor stretch -- 2 sets of 30 seconds per leg
Stretching
9. Deep breathing exercise -- 5 minutes 10. Full body stretch -- 1 minute hold
