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How to Lose 2 kg in 7 Days with Bodyweight Exercises: A Detailed Guide

How to Lose 2 kg in 7 Days with Bodyweight Exercises: A Realistic and Detailed Guide

Are you ready for a challenging yet effective journey to shed 2 kilograms in just seven days using the simplicity and power of bodyweight exercises? Bodyweight exercises offer a convenient and efficient way to engage multiple muscle groups for effective weight loss. In the following paragraphs, we’ll explore a realistic and detailed approach to losing 2 kg in 7 days with a strategic bodyweight workout plan, dietary guidance, and personal recommendations. I’m Emily Turner, your guide at Weight Loss Success, and I’m here to provide you with a professional and detailed plan to help you achieve your goal.

Set a Clear Goal: Your 7-Day Bodyweight Challenge

To embark on your 7-day challenge to lose 2 kg, it’s crucial to set a clear and achievable goal. The bodyweight-focused approach involves daily sessions that leverage your body’s resistance to build strength, burn calories, and promote weight loss.

Bodyweight Workout Plan:

  • Days 1-7: Engage in a series of bodyweight exercises for at least 45 minutes each day, targeting different muscle groups to create a well-rounded workout.

Understand the Bodyweight Workout Principles

The success of this plan lies in understanding and embracing the principles of a diverse bodyweight workout, which includes compound movements, high-intensity intervals, and progressive overload.

Bodyweight Workout Guidance:

  • Compound Movements: Incorporate exercises like squats, lunges, push-ups, and planks for comprehensive muscle engagement.
  • High-Intensity Intervals: Include short bursts of intense exercises followed by periods of rest or lower-intensity movements.
  • Progressive Overload: Gradually increase the difficulty or intensity of exercises as your strength improves.

Plan Balanced Pre- and Post-Workout Nutrition

Balanced nutrition, both before and after your bodyweight sessions, is key to supporting energy levels, optimizing performance, and aiding recovery.

Dietary Guidance:

  • Pre-Workout: Consume a mix of carbohydrates and protein for sustained energy. Options include a banana with peanut butter or a small serving of oatmeal.
  • Post-Workout: Opt for a protein-rich meal or snack to support muscle recovery. Consider options like a turkey and vegetable wrap or a protein smoothie.

Stay Hydrated and Monitor Nutrition

Staying hydrated is vital during intense bodyweight workouts. Monitor your nutrition to ensure you’re meeting your body’s needs for increased physical activity.

Dietary Guidance:

  • Drink water throughout the day, especially before, during, and after your bodyweight sessions.
  • Include hydrating foods like water-rich fruits and vegetables in your meals.

Listen to Your Body and Prioritize Rest

Understanding your body’s signals and allowing for adequate rest are essential components for a balanced and sustainable weight loss journey, especially with daily bodyweight sessions.

Bodyweight Workout Guidance:

  • Include rest days or active recovery sessions to prevent overtraining.
  • Pay attention to your body, modifying exercises as needed and progressing at a pace that suits your fitness level.

Monitor Your Progress and Beyond

Regularly monitor your weight and assess your progress. After the 7 days, consider incorporating bodyweight exercises into your regular exercise routine for continued benefits.

Personal Recommendations:

  • Ensure proper form and technique by following instructional videos or seeking guidance from a fitness professional.
  • View the 7-day plan as a kickstart to incorporating bodyweight exercises into your long-term fitness routine.

Calorie Deficit Example:

Let’s understand how bodyweight exercises create a calorie deficit, leading to weight loss. To lose 2 kg of body weight, you need to create a calorie deficit of approximately 15,400 calories.

  • The combination of daily bodyweight exercises, focusing on compound movements, high-intensity intervals, and progressive overload, naturally results in a significant calorie deficit over the 7 days.

By following this bodyweight workout plan, you can expect to lose approximately 2 kg in 7 days.


In conclusion, losing 2 kg in 7 days with bodyweight exercises is a realistic and achievable goal when you follow a well-structured plan. Understanding the principles of a diverse bodyweight workout, planning balanced pre- and post-workout nutrition, staying hydrated, and prioritizing rest are key elements to your success.

As you embark on this challenging yet rewarding journey, keep in mind that this plan is a kickstart to incorporating bodyweight exercises into your regular fitness routine, with long-term health benefits in mind.

Your friend and guide at Weight Loss Success, Emily Turner, believes in your potential and is here to support you on your incredible journey.

Warmest vibes,

Emily Turner Your Friend and Guide at Weight Loss Success

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