Take this 7-day exercise challenge
MANY people have keyed into challenges like the 75-day challenge, in an effort to lose weight, gain muscle, or support their endurance goals. But that’s not necessary to see results, says personal trainer Michael Lawrence. In fact, he said as little as a seven-day challenge can be beneficial.
“A seven-day challenge, which is easier to muster and stick to, will help by improving overall fitness, boosting endurance, and strengthening key muscle groups,” he said. “Each workout targets different aspects of fitness, making it a well-rounded programme.”
He said by incorporating strength training (squats, lunges, push-ups), it helps build muscle, improve posture, and increase metabolism.
“Cardio and HIIT elements (jumping jacks, burpees, sprints) enhance heart health, burn fat, and increase stamina. Core exercises (planks, Russian twists, bicycle crunches) improve stability, balance, and overall athletic performance,” Lawrence said. “Additionally, an active recovery day ensures flexibility and mobility, preventing injury and promoting muscle recovery. In just one week, you can feel more energised, stronger, and more motivated to stay consistent with fitness.”
Here’s a seven-day exercise challenge he suggests to boost your strength, endurance, and overall fitness. It requires no equipment and focuses on full-body movements.
Day 1: Full-body blast
3 rounds of:
20 bodyweight squats
15 push-ups
30-second plank
20 lunges (10 per leg)
30-second rest between rounds
Day 2: Cardio & core
20-minute workout (repeat the circuit as many times as possible):
40 jumping jacks
20 mountain climbers
15 sit-ups
30-second high knees
Day 3: Lower body burn
4 rounds of:
25 squats
15 jump lunges
20 glute bridges
30-second wall sit
Day 4: Upper body & core focus
3 rounds of:
15 push-ups
10 triceps dips (on a chair or bench)
20 Russian twists
30-second side plank (each side)
Day 5: HIIT cardio challenge
5 rounds of:
30 seconds sprint (or fast-paced running in place)
15 burpees
10 squat jumps
30-second rest
Day 6: Active recovery & stretching
20-minute walk or light jog
10 minutes of stretching (focus on hamstrings, quads, shoulders, and back)
Day 7: Full-body burnout
4 rounds of:
20 jumping squats
15 push-ups
20 bicycle crunches
30-second plank hold
