Whether you’re a beginner, returning from a long training break, or just want to challenge yourself, this 7-day workout plan is for you!

This plan requires no equipment, so all you need is yourself and your bodyweight. The plan focuses on high-intensity interval training, which works to ramp up your heart rate, burn fat, and sculpt, tone, and strengthen your muscles, all while challenging you physically and mentally.

Each day provides you with a different workout, focusing on functional bodyweight movements performed at high intensity. Each workout has a different structure and works either slightly different muscle groups or whole-body, so you won’t get bored with doing the same thing!

This plan is suitable for home, the park, or the gym - wherever you feel most comfortable! Each workout takes anywhere between 30-60 minutes, warm-ups included, so you can always find the time to squeeze it in during the day!

Speaking of warm-ups, it’s key to get your muscles primed before you begin each of these workouts to avoid risk of injury. Here are some tips on warming up for each specific workout:

Warming Up

Warming up is a key component to every workout. There are many benefits as to why, including:

  • Better muscle movement
  • Decreased risk of injury
  • Improved range of motion
  • A chance to practice movements and technique

A good rule of thumb when warming up is to spend 10-15 minutes increasing your heart rate and body temperature, priming your joints for movement, and practicing the movements coming up in the workout.

For example, start with a few minutes of cardio, such as jogging on the spot. Then, doing some mobility and stretches that prime your main joints for movement, such as your hips, knees, and shoulders.

Finally, practicing the movements of the workout. For example, if your workout includes squats and push-ups, practice doing these movements slowly and carefully so you can prep your muscles and get the technique dialled in!

Now, onto the main workout plan!

Day 1

For Time:

  • 100 Squats
  • 90 Sit-Ups
  • 80 Alternating Lunges
  • 70 Burpees
  • 60 Second Plank
  • 50 Mountain Climbers
  • 40 Push-Ups
  • 30 Shoulder Taps
  • 20 Jump Squats
  • 10 Hand-Release Push-ups

Day 2

Complete 21-15-9 reps of the following:

  • Burpees
  • Lunges
  • Sit-ups

~ Rest 2:00 ~

Complete 9-15-21 reps of the following:

  • Sit-ups
  • Lunges
  • Burpees

(For clarity: 21 burpees, 21 lunges, 21 sit-ups, 15 burpees, 15 lunges, etc.)

Day 3

10 Rounds for Time:

  • 10 Burpees
  • 10 Squats
  • 10 Push Ups
  • 10 Sit Ups

Day 4

40 seconds ON, 20 seconds OFF until the following is completed:


  • Squats
  • Press ups
  • Sit ups

(For clarity: 21 squats, 21 press ups, 21 sit ups, 18 squats, 18 press ups, etc.)

Day 5

Complete 5 Rounds of the Following:

  • 10 Squats
  • 8 Push ups
  • 2 Down ups

Day 6

For Time:

  • 100 High Knees
  • 90 Shoulder Taps
  • 80 Squats
  • 70 Butt Kicks
  • 60 Leg Raises
  • 50 Sit Ups
  • 40 Lunges
  • 30 Push-Ups
  • 20 Second on the Spot Sprint
  • 10 Burpees

Day 7

Death by Squats!

Every Minute On The Minute - for as long as possible:

  • 1 squat in the first minute
  • 2 squats in the second minute
  • 3 squats in the third minute
  • etc.

(Do the reps at the start of each minute, rest the remaining time until the next minute begins. Try to complete the set reps within the minute until you run out of time!)

Movement Guide

Here are some short guides to performing each exercise correctly. Good technique is key to avoiding injury and making the most out of the movement!


  • Stand up straight with your feet around hip-width apart and toes slightly pointed outwards
  • Tighten your core
  • Hinge at the hip, push your butt back and lower yourself down as if you’re going to sit on a chair
  • Your thighs should ideally be parallel to the floor, or slightly lower
  • Straighten your legs to lift back up
  • Repeat the movement

Jump Squat

  • Stand straight with feet hip-width apart and toes slightly pointed outward
  • Tighten your core
  • Hinge at the hip, push your butt back and lower yourself down as if you’re going to sit on a chair
  • Ensure your thighs are parallel to the floor, or lower
  • Explode back up in an upward motion, straightening your legs and jumping off the floor
  • Repeat the movement


  • Stand up straight with your feet around shoulder-width apart
  • Push your hips back while bending your knees
  • Bring your hands to the floor
  • Jump back into the top of a push-up position
  • Complete a push-up, touching your chest to the ground
  • Jump your feet towards your hands
  • Extend your hips back to a standing position
  • Jump up with arms extended above head to complete the rep

Down Up

  • Stand straight with your feet shoulder-width apart
  • Push your hips back, bend your knees, and bring your hands to the floor
  • Jump back into the top of a push-up position
  • Complete a push-up, touching your chest to the ground
  • Jump your feet towards your hands
  • Extend your hips back to a standing position
  • Repeat the movement

Sit Up

  • Lie down, bend your legs and place your feet flat on the ground, stabilizing your lower body
  • Cross your arms, placing your hands on opposite shoulders or on your temples, and avoid pulling on your neck
  • Lift and curl your upper body all the way up toward your knees, exhaling as you do so
  • Lower yourself down slowly, returning to your starting point and inhaling as you lower yourself

Push Up

  • Get down on your hands and knees, placing your hands slightly wider than your shoulders
  • Straighten out your arms and legs
  • Lower your body until your chest is close to the floor
  • Take a second pause, then push yourself back up
  • Repeat this movement

Tip: Scale this movement by leaning on your knees instead of your toes, which takes some of the bodyweight off the movement.


  • Stand up straight and tall
  • Slowly step forward with one foot until your leg reaches a 90-degree angle, like you're kneeling down
  • After a second pause, lift your front lunging leg and return to the starting position
  • Repeat with other leg


  • Lie face down on the floor
  • Place your forearms on the floor and align your elbows below your shoulders
  • Your arms should be parallel to your body at about shoulder width
  • Ground toes into the floor, engaging your core and squeezing your butt and legs
  • Neutralize your neck and spine by looking slightly ahead of your hands
  • Hold position for as long as possible, or for a required time

Mountain Climbers

  • Get yourself into a plank position but on your hands, not elbows, making sure to distribute your weight evenly between your hands and your toes
  • Your hands should be around shoulder-width apart
  • Keep your back flat, core engaged, and neck in alignment with your body
  • Pull your left knee in towards your chest
  • Then pull the other knee in while kicking the other out
  • While keeping your hips down, run your knees in and out as fast as you can

Shoulder Taps

  • Get into a plank position on your hands
  • Engaging your core, butt, and legs
  • With one hand, tap the opposite shoulder and place back onto the floor
  • Repeat with the other hand

Butt Kicks

  • Standing with your feet about hip-width apart and your arms at your side
  • Kick your right heel to your butt
  • Land back on the ball of your right foot on the ground while kicking your left heel to your butt
  • Perform this movement a few more times, alternating heels and slowly building up speed until you’re at a jogging/running pace

High Knees

  • Stand with your feet hip-width apart
  • Lift up your left knee to your chest
  • Switch to lift your right knee to your chest
  • Continue the movement, alternating legs and moving at a sprinting or running pace

Hand Release Push Ups

  • Get down on your hands and knees, placing your hands a bit wider than your shoulders
  • Straighten your arms and legs so you're on your hands and toes
  • Lower your body until your chest touches the floor
  • Release your hands from the floor for a second, then place them back on the floor and push yourself back up
  • Repeat the movement

Tip: Scale this movement by leaning on your knees instead of your toes, which takes some of the bodyweight off the movement

Scaling Options

Any of the above workouts can be scaled if you’re struggling to complete the required number of reps, or if you’re a beginner. For example, if you can’t do 100 consecutive squats, break them up into four sets of 25 to allow yourself more rest in between.

These workouts are designed to be versatile, so if you can’t do a particular movement, feel free to switch it out for a different one that you are more comfortable doing.

Alternatively, you can look up certain variations for most of the exercises that can often make the movement easier, for example, doing push-ups on your knees instead of on your toes.

There is no time limit on these workouts, so there is no need to rush through them unless you are seeking a very high-intensity workout - you can either challenge yourself or go at your own pace.

Other Workout Options

If you're seeking a more challenging version of the workouts, there are a number of things you can do:

  • Add weight (dumbbells, barbells, kettlebells, etc.) to certain movements, such as squats and lunges
  • Add in “Buy Ins” and “Buy Outs” - such as starting and finishing the workout with a 400m run
  • Set a “Time Cap” on each workout to push yourself to finish within a certain time
  • If you want a longer workout, repeat it and try to beat your first time
  • Look up more difficult variations of the exercises, such as push ups

The Benefits of a 7 Day Workout Plan

The 7-day workout plan is a great way to kickstart your workout routine again. Putting your body through a blast of stimulus will help boost your motivation, give you a sense of achievement, and improve your overall physical and mental toughness!

The short and spicy workouts don’t require much time, or even a gym membership. They are simply a go-to workout to complete each day of the week which helps you burn fat, improve your cardiovascular fitness, and tone your muscles.

Top tip: You could consider this workout plan as a “test” week, in which you give it 100% effort and re-test after a few weeks of consistent training.

As these workouts can all be measured (by reps or time), you can easily track your progress and note down any improvements you make!

It’s not recommended to do 7-days of working out consecutively on a regular basis, as your body does need time to rest, replenish, and recover.

A Final Bit of Advice

Working out at such a high intensity for 7 consecutive days can put a lot of stress on your body, so try applying the following daily practices to ensure proper rest, recovery, and optimal performance:

  • Warm up your muscles pre-workout, and cool down post-workout
  • Post-workout aftercare: rehydrate, replenish with a balanced meal, and rebuild your muscles with a dose of good quality protein
  • Maintain your physical activity throughout the day, keep the muscles moving and blood flowing to reduce any muscle soreness you may experience
  • Drink plenty of fluids throughout the day to maintain optimal hydration levels
  • Sleep 7-8 hours per night to ensure you’re resting and recovering properly throughout the night
  • Consider a supplement such as Burn Lab Pro if you are looking to burn fat, optimize your performance, and support your overall recovery