Exercise is very important for overall health, but when we think about losing weight it becomes more important. Many people try to lose weight, they try different-different methods but without right strategy, it’s impossible.

It’s kind of miracle losing weight in 7 days by doing 7 exercises!!

Odeta Stuikys Rose (A fitness advisor) is talking about those 7 exercises and diet plan to lose weight. She has explained how with the right exercises and proper diet you can lose weight in 7 days.

Day 1

Lunges

Lunges are very effective for weight lose and help you to burn maximum calories. Lunges work on multiple muscles and help you to develop lower body strength and endurance.

How to do lunges

· Stand tall with feet hip-width apart.

· Take a step forward with your right leg.

· Keeping your spine tall, lower your body until your front leg and back leg form a 90-degree angle.

· Pause and then bring your right leg home to start.

· Now do the other side by stepping forward with your left leg.

· Repeat 10 times on each side. Do a total of 5 sets.

Day 2

Burpees

Burpees are well known for weight lose, burpees increase your heart rate and help you to burn lots of calories also burpees helps you to build strength and endurance.

How to do burpee

· Stand with your feet shoulder-width apart and arms at your sides. Push your hips back, knees bent, and lower into a squat.

· Place your hands on the floor directly in front of you and shift your weight to them. Jump back softly to land on your feet in the plank position.

· Jump your feet forward so they land just outside of your hands. Reach your hands up and jump explosively into the air.

· Immediately lower back into a squat for the next rep. Repeat 8 to 12 times. Complete 3 sets.

Day 3

Squats

Many health experts suggest squats for weight loss, squats works on your core muscle groups, increase stability and strength.

How to do squats

· Start with feet hip-width apart. Keeping your weight in your heels, begin lowering your legs and raising your arms in front of you.

· Keeping your back straight, lower until your thighs are parallel to the floor. Remember to keep your knees in line with your toes the entire time.

· Maintain an even pace and rise back to a standing position. Repeat 3 sets of 15 reps.

Day 4

Mountain Climbers

Mountain climber is a full-body workout and helps you burn lots of calories.

How to do mountain climbers

· Place your hands on the floor.

· Alternately bring right and left knee in toward chest, not allowing toes of bent leg to touch floor.

· Repeat for 2 minute and rest 20 seconds. Do 3 sets.

Day 5

Jumping rope

Jumping rope is one the great calorie burner exercises. It’s a total body toner which will help you to lose weight fast.

How to do jumping rope

· Start with feet together, hands holding ends of the jump rope, elbows in toward your ribs.

· Swing the jump rope and hop over with feet together. Do not jump in between, just jump with each swing of the rope. Continue jumping for 5 minutes. Complete 3 sets.

Day 6

Kettlebell Swings

Kettlebell swings are ideal for burn calories; it’s very effective when used for weight loss because they engage the entire body.

How to do Kettlebell Swings

· Stand with feet slightly wider than hip-width apart. Grasp kettlebell with both hands in front of you.

· Engage core and slightly squat. Press hips forward as you stand and swing the kettlebell upward. Lower arms and return to the slight squat position for 1 rep. Complete 3 sets of 15 swings.

Day 7

Explosive Lunges

Explosive lunge is a high-intensity workout. Explosive lunge will help you to burn down calories.

How to do Explosive Lunges

· Start with your feet together, hands on your hips. Step forward with your right leg.

· Bend until your right leg is at a 90-degree angle. Jump up, switch your legs in midair, and end with the left leg lunged forward.

· Repeat the lunges, switching sides for 1 minute. Complete 3 sets.

These 7 exercises will help you to lose weight, but you also have to maintain your diet.

Odeta Stuikys Rose laid out a daily diet chart, which will help you to lose weight.

Early Morning – Drink a glass of lemon water

Breakfast – Brown bread toast with eggs and banana, you can also include a cup of green tea.

Lunch – Green salad with yogurt and vegetable soup.

Evening Snacks – Green tea with brown bread sandwich.

Dinner – Vegetable salad

And make sure to Drink at least 8 glasses of water and avoid high sugar drinks like soft drink.