7 Days Exercise Program

You don't need any equipment for this exercise program. The only thing you need is your body weight (and a big smile on your face).

You won't exercise every day. You'll only work out five days out of seven.

Monday, Tuesday, Thursday, Friday and Saturday are your exercise days. Wednesday and Sunday are your rest days.

I have given three workout options so that you can find something works for you.

Workout Options: Choose the option you like

Option 1: Jog/Walk Intervals

Option 2:  HIIT Workout

Option 3: Jump Rope Workout

Option One: Jog/Walk Intervals

Warm up: Brisk walk, 5 minutes


  • Jog or Run,  3 minutes @ RPE level 7
  • Walk ,  2 minutes @ RPE level 4

Do 5 sets. That is, repeat Jog/Walk cycle 5 times.

Cool down: 5 minutes​

Note: You can use a treadmill or any other cardio equipment like the stationary bike, rowing machine or an elliptical trainer. The goal is to move as fast as you can during the running phase so that you can truly earn your 2 minutes rest when walking. Click here to learn more about RPE (Rating of Perceived Exertion) scale and exercise intensity.

Option Two: HIIT Workout

Warm up: Jog in place, 3-5 minutes

Workout: Perform each exercise for 60sec, rest for 30sec and move to the next exercise.

  •  Squats, 1 minute. Active rest, 30 sec 
  • Alternate Lunges, 1 minute. Active rest, 30sec 
  • Jumping Jacks, 1 minute. Active rest, 30sec 
  • Modified Push-Ups, 1 minute. Active rest, 30sec 
  • Crunches, 1 minute. Active rest, 30sec 

 Do 3 rounds. One round is when you have done all five exercises.

 Cool down with 3-5 minutes stretching.

NOTE: Any style of Push-Up is allowed. You can do Wall Push-Up, Tabletop push-up, Kneeling Push-Up or Standard Push-Up. Choose the Push-Up style that is appropriate for your current fitness level and do your thing.

Each exercise for 60sec. Rest for 30sec and move to the next one.

Click here to download the printable version of the of the workout 

Option Three: Jump Rope Workout (You need a jump rope for this one)

Warm up: 2-3 minutes easy jog in place


1 min jump rope

30 sec rest

Repeat 12 times. That will give you a total of 18 minutes workout.

Use the Rating of Perceived Exertion (RPE) to measure your exercise intensity

Level 1: Sitting down doing nothing

Level 2: I want to smell the roses

Level 3: I am taking a leisure stroll

Low intensity

Level 4: I can do this all day

Level 5: This pace is right for me

Moderate intensity

Level 6: Now I am moving

Moderate to high intensity

Level 7: This is work, but I can handle it

High Intensity – Near your max effort

Level 8: This is serious work

Level 9: I don’t know for how long I can hold this

High Intensity-Your max effort

Level 10: Somebody, please call the doctor (Don’t ever get here)

Got Any Questions? Post them below, and I'll respond them as soon as possible.