The Ultimate 7-Day Workout Plan for Weight Loss (Combining Strength, HIIT & LISS)

Hello, fitness warriors! I'm Master Kim, your Certified Personal Trainer and Biomechanics Specialist at BeSlim.me. If you're ready to torch fat, build lean muscle, and boost your metabolism without risking injury, this 7-day workout plan is your ultimate blueprint. Designed for beginners and those with joint concerns, it combines strength training, High-Intensity Interval Training (HIIT), and Low-Intensity Steady State (LISS) cardio. Why this mix? Strength builds muscle to rev up your resting metabolic rate, HIIT spikes calorie burn through intense bursts, and LISS promotes recovery while enhancing fat oxidation—all in just 30 minutes per day.

This plan is perfect for home or gym settings, requiring minimal equipment like dumbbells, a mat, and your body weight. We'll emphasize safe, science-backed movements to help you lose weight sustainably. Remember, consistency is key: pair this with a balanced diet for optimal results. Let's dive in and transform your body—one safe rep at a time!

The Science Behind 7 Day Workout Plan for Weight Loss and Metabolism

Weight loss isn't just about sweating it out; it's about smartly manipulating your body's physiology to create a calorie deficit while preserving muscle. A 7-day workout plan like this one leverages a combination of strength, HIIT, and LISS to optimize metabolism and fat loss. Let's break down the science.

First, strength training is crucial because it increases muscle mass, which elevates your basal metabolic rate (BMR)—the calories your body burns at rest. Research shows that resistance training can boost BMR by up to 7-9% by building lean tissue, allowing you to burn more calories even on rest days. This is especially important for weight loss, as muscle acts like a metabolic furnace.

HIIT takes things up a notch by creating an "afterburn" effect, known as excess post-exercise oxygen consumption (EPOC). During HIIT, your body works anaerobically, leading to a higher calorie burn post-workout. Studies indicate that HIIT can increase fat oxidation and improve insulin sensitivity, making it more effective for weight loss than steady-state cardio alone, often burning 25-30% more calories in the same time frame.

LISS, on the other hand, is your recovery hero. It involves moderate, sustained effort that taps into fat stores for energy without overwhelming your joints. According to experts, low-intensity cardio enhances mitochondrial function and fat metabolism, promoting long-term endurance and aiding in active recovery. By cycling these modalities over 7 days, you avoid overtraining, reduce injury risk, and create a balanced stimulus for hormonal responses like increased growth hormone and reduced cortisol, which support fat loss.

In essence, this plan isn't random—it's engineered to maximize energy expenditure, preserve muscle, and enhance metabolic efficiency. Over time, you'll notice improved body composition, with science backing every step.

Safety First

Important Safety Warning for Beginners: As your trainer, safety is my top priority. Consult a doctor before starting, especially if you have joint issues, heart conditions, or are new to exercise. Stop immediately if you feel pain (beyond normal muscle fatigue), dizziness, or shortness of breath. Hydrate well, warm up with 5 minutes of light walking, and cool down with stretches. Always prioritize form over speed or weight—poor technique can lead to injury.

Mandatory Form Instructions (Form Check):

• Engage your core: Tighten your abs like you're bracing for a punch to protect your spine.
• Maintain neutral spine: Keep your back straight, avoiding arching or rounding.
• Knee alignment: Ensure knees track over toes during squats or lunges to prevent joint strain.
• Breathe properly: Exhale on effort (e.g., lifting), inhale on release.
• Start light: Use body weight or light dumbbells (5-10 lbs) if you're a beginner. Progress only when form is perfect.

Remember, slow and controlled wins the race—rushing invites mishaps. If something feels off, modify or skip it!

The 7-Day Workout Plan Overview

This plan spans 7 days with a focus on full-body workouts to keep things efficient and engaging. Each day features a 30-minute routine blending strength, HIIT, and LISS elements, tailored to weight loss. You'll perform 5-7 exercises per session, with built-in rest and recovery. Aim for 3-4 strength/HIIT-focused days and intersperse LISS for balance. Total weekly structure:

• Days 1, 3, 5: Strength + HIIT (focus on muscle-building and high-calorie burn).
• Days 2, 4, 6: LISS + Light Strength (recovery-oriented fat burn).
• Day 7: Active Recovery LISS (light session to recharge).

Warm up with 3-5 minutes of marching in place or arm circles. Cool down with deep breathing and stretches. Track your progress in a journal—note how you feel and any adjustments. Let's get to the routines!

Day 1: Strength + HIIT (Lower Body Focus)

Kick off the week with lower-body power to build those calorie-burning glutes and quads. Total time: 30 minutes.

1. Bodyweight Squats

   • Sets x Reps: 3 sets of 12 reps
   • Key Form Cue: Keep knees tracking over toes, lower until thighs are parallel to the ground.
   • Difficulty Level: Beginner

2. Mountain Climbers (HIIT)

   • Sets x Reps: 3 sets of 30 seconds
   • Key Form Cue: Maintain a plank position with core engaged, alternate knees quickly without sagging hips.
   • Difficulty Level: Intermediate

3. Glute Bridges

   • Sets x Reps: 3 sets of 15 reps
   • Key Form Cue: Squeeze glutes at the top, keep feet flat and hips lifting evenly.
   • Difficulty Level: Beginner

4. Jumping Jacks (HIIT)

   • Sets x Reps: 3 sets of 45 seconds
   • Key Form Cue: Land softly on balls of feet to protect joints.
   • Difficulty Level: Beginner

5. Lunges (Alternating)

   • Sets x Reps: 3 sets of 10 reps per leg
   • Key Form Cue: Step forward with control, ensuring front knee doesn't pass toes.
   • Difficulty Level: Intermediate

6. High Knees (HIIT)

   • Sets x Reps: 3 sets of 30 seconds
   • Key Form Cue: Drive knees up to hip height, pump arms for momentum.
   • Difficulty Level: Intermediate

Rest 30-60 seconds between exercises. This routine targets large muscle groups for maximum metabolic boost.

Day 2: LISS + Light Strength (Upper Body Recovery)

Ease into recovery with steady cardio and gentle upper-body work to promote fat burn without overload.

1. Brisk Walking (LISS)

   • Sets x Reps: 1 set of 10 minutes continuous
   • Key Form Cue: Swing arms naturally, maintain upright posture.
   • Difficulty Level: Beginner

2. Wall Push-Ups

   • Sets x Reps: 3 sets of 10 reps
   • Key Form Cue: Keep body in a straight line, lower chest toward wall slowly.
   • Difficulty Level: Beginner

3. Seated Rows (with resistance band or imaginary pull)

   • Sets x Reps: 3 sets of 12 reps
   • Key Form Cue: Squeeze shoulder blades together, avoid shrugging.
   • Difficulty Level: Beginner

4. Arm Circles (LISS)

   • Sets x Reps: 3 sets of 1 minute (30 seconds each direction)
   • Key Form Cue: Keep movements controlled and circular, not too wide.
   • Difficulty Level: Beginner

5. March in Place (LISS)

   • Sets x Reps: 1 set of 5 minutes continuous
   • Key Form Cue: Lift knees moderately, engage core for stability.
   • Difficulty Level: Beginner

This day emphasizes low-impact movements to enhance circulation and fat metabolism.

Day 3: Strength + HIIT (Full Body Blast)

Build on Day 1 with a full-body twist for comprehensive calorie torching.

1. Deadlifts (Romanian, with light dumbbells)

   • Sets x Reps: 3 sets of 10 reps
   • Key Form Cue: Hinge at hips, keep back neutral and weights close to legs.
   • Difficulty Level: Intermediate

2. Burpees (Modified, no jump)

   • Sets x Reps: 3 sets of 8 reps
   • Key Form Cue: Step back into plank, then step forward—focus on core stability.
   • Difficulty Level: Intermediate

3. Plank Holds

   • Sets x Reps: 3 sets of 20-30 seconds
   • Key Form Cue: Elbows under shoulders, body straight like a board.
   • Difficulty Level: Beginner

4. Squat Jumps (HIIT, low impact)

   • Sets x Reps: 3 sets of 10 reps
   • Key Form Cue: Explode up softly, land with bent knees.
   • Difficulty Level: Intermediate

5. Overhead Press (with light weights)

   • Sets x Reps: 3 sets of 12 reps
   • Key Form Cue: Press weights straight up, avoid arching back.
   • Difficulty Level: Beginner

6. Bicycle Crunches

   • Sets x Reps: 3 sets of 15 reps per side
   • Key Form Cue: Twist slowly, bringing elbow to opposite knee.
   • Difficulty Level: Intermediate

Day 4: LISS + Light Strength (Core and Mobility)

Focus on core stability and gentle cardio for sustained fat loss.

1. Yoga Flow (LISS, e.g., cat-cow poses)

   • Sets x Reps: 1 set of 10 minutes continuous
   • Key Form Cue: Move with breath, keep movements fluid.
   • Difficulty Level: Beginner

2. Bird-Dog

   • Sets x Reps: 3 sets of 10 reps per side
   • Key Form Cue: Extend arm and opposite leg while keeping hips level.
   • Difficulty Level: Beginner

3. Seated Twists

   • Sets x Reps: 3 sets of 12 reps per side
   • Key Form Cue: Twist from torso, not neck, for spinal safety.
   • Difficulty Level: Beginner

4. Light Jog in Place (LISS)

   • Sets x Reps: 1 set of 5 minutes
   • Key Form Cue: Land softly to minimize joint impact.
   • Difficulty Level: Beginner

5. Leg Raises (Lying)

   • Sets x Reps: 3 sets of 10 reps
   • Key Form Cue: Lift legs slowly, press lower back into floor.
   • Difficulty Level: Intermediate

Day 5: Strength + HIIT (Upper Body Focus)

Target arms, shoulders, and back for balanced muscle development.

1. Push-Ups (Knee-modified)

   • Sets x Reps: 3 sets of 10 reps
   • Key Form Cue: Lower chest to ground level, keep elbows at 45 degrees.
   • Difficulty Level: Beginner

2. Jumping Rope (HIIT, imaginary if no rope)

   • Sets x Reps: 3 sets of 45 seconds
   • Key Form Cue: Keep jumps low and wrists rotating smoothly.
   • Difficulty Level: Intermediate

3. Dumbbell Rows

   • Sets x Reps: 3 sets of 12 reps per arm
   • Key Form Cue: Pull elbow back, squeeze shoulder blade.
   • Difficulty Level: Intermediate

4. Superman Holds

   • Sets x Reps: 3 sets of 15 seconds
   • Key Form Cue: Lift arms and legs off ground, hold with core tight.
   • Difficulty Level: Beginner

5. Shadow Boxing (HIIT)

   • Sets x Reps: 3 sets of 30 seconds
   • Key Form Cue: Punch with control, pivot feet for power.
   • Difficulty Level: Intermediate

6. Tricep Dips (Chair-assisted)

   • Sets x Reps: 3 sets of 10 reps
   • Key Form Cue: Lower body slowly, elbows pointing back.
   • Difficulty Level: Beginner

Day 6: LISS + Light Strength (Lower Body Recovery)

Gentle lower-body work with steady cardio to flush out fatigue.

1. Cycling (Stationary or in place, LISS)

   • Sets x Reps: 1 set of 10 minutes
   • Key Form Cue: Maintain steady pedal speed, upright posture.
   • Difficulty Level: Beginner

2. Calf Raises

   • Sets x Reps: 3 sets of 15 reps
   • Key Form Cue: Rise onto toes slowly, lower with control.
   • Difficulty Level: Beginner

3. Side Leg Lifts

   • Sets x Reps: 3 sets of 12 reps per leg
   • Key Form Cue: Lift leg to hip height, avoid leaning.
   • Difficulty Level: Beginner

4. Wall Sit

   • Sets x Reps: 3 sets of 20 seconds
   • Key Form Cue: Back against wall, thighs parallel to ground.
   • Difficulty Level: Intermediate

5. Gentle Walking Lunges (LISS)

   • Sets x Reps: 1 set of 5 minutes
   • Key Form Cue: Step forward slowly, alternate legs.
   • Difficulty Level: Beginner

Day 7: Active Recovery LISS

Wind down with pure LISS to recover and prepare for the next week.

1. Brisk Walking (Outdoor or treadmill, LISS)

   • Sets x Reps: 1 set of 15 minutes
   • Key Form Cue: Maintain even pace, focus on breathing.
   • Difficulty Level: Beginner

2. Light Stretching Flow

   • Sets x Reps: 1 set of 10 minutes (hold each stretch 20-30 seconds)
   • Key Form Cue: Breathe deeply, don't bounce.
   • Difficulty Level: Beginner

3. Deep Breathing Exercises

   • Sets x Reps: 3 sets of 1 minute
   • Key Form Cue: Inhale through nose, exhale through mouth.
   • Difficulty Level: Beginner

4. Foam Rolling (if available)

   • Sets x Reps: 1 set of 5 minutes on major muscle groups
   • Key Form Cue: Roll slowly over tight spots.
   • Difficulty Level: Beginner

This light day ensures you're refreshed without halting progress.

Progression Plan

To keep advancing over 4-8 weeks, follow this simple escalation:

• Weeks 1-2: Stick to beginner modifications, focus on perfect form. Add 1-2 reps or 5-10 seconds to exercises if easy.
• Weeks 3-4: Increase intensity—e.g., add light weights to strength moves or extend HIIT intervals by 10 seconds. Track energy levels.
• Weeks 5-6: Aim for intermediate difficulty; incorporate 1 extra set per exercise or reduce rest to 45 seconds.
• Weeks 7-8: Go advanced by combining days (e.g., longer sessions) or increasing reps to 15-20. Reassess form weekly.

Listen to your body—if joints ache, dial back. Progress gradually to avoid plateaus and build sustainable habits. You've got this!

Actionable Takeaways

• Commit to all 7 days for best results—consistency drives metabolism.
• Combine with 500-calorie daily deficit via diet for 1-2 lbs weekly loss.
• Hydrate, sleep 7-9 hours, and fuel with protein-rich meals post-workout.
• Track metrics like weight, energy, and measurements every 2 weeks.

Stay motivated, and remember: Every step counts toward a slimmer, stronger you!

References

1. Resistance training can boost BMR by up to 7-9% by building lean tissue
2. HIIT can increase fat oxidation and improve insulin sensitivity
3. Low-intensity cardio enhances mitochondrial function and fat metabolism