Fast and Easy - 7 Day Bodyweight Home Workout for Fat Loss

Not everyone can access a gym, especially not if you're one of the millions of people who've had their local one closed. 

Workouts though, can be performed anywhere. As long as you have a little bit of room and a little more motivation. 

Now isn't the time to lay about on your sofa and eat snacks, but instead further build up healthy daily habits and keep your eyes on the prize of a new slimmer you. Our 7 day workout plan has been designed by experts to give you a great shot at burning through calories whilst you stay home. 

FInished the first 7 days? Feel free to mix and combine as you feel! Just remember to keep moving! 


DAY 1: Workout 1 and 2

DAY 2: Rest

DAY 3: Workout 2 and 3

DAY 4: Rest / light cardio

DAY 5: Workout 3 and 1 DAY 6: Rest

DAY 7: Rest / Workout 4 / light cardio


  • Body weight prisoner squats – 10 reps
  • Kneeling push-ups – 10 reps
  • Alternate lunges – 6 per side
  • Chair dips (knees bent) – 10 reps


  • Mountain climbers – 10 per side
  • Sumo squat – 10 reps
  • Crunch – 10 reps
  • High knee jogging – 10 per side
  • Hip thrust – 10 reps


  • Burpees – 10 reps
  • Alternate upper cut punch – 10 reps per side
  • Russian twist – 6 per side
  • Lateral lunge – 6 reps per side


    • Air squat – 20 reps
    • Jump squat – 10 reps
    • Inchworm – 6 reps
    • Plank – 30 seconds

    This is your best chance yet to sculpt a toned physique that’s as fit as it is fun. With your workout ready to go and your ShredCBD supporting the journey, there’s nothing left to chance.

    Remember, fat loss all comes down to calorie balance. While this workout and supplement are designed to speed up results, they can’t beat science. Without that healthy diet, progress will be slow – so hit that trifecta of diet, training and supplement and results will come.

    The hardest part of successful fat loss is habit. By this we mean building up positive life choices that support your journey. It can be tough to begin with – especially if you’re dieting hard.

    So just remember – life is for enjoying so an occasional break from clean eating is fine; just get back on the program as soon as you can.