Last updated on February 21st, 2018 at 01:49 pm

If you want to get in shape, but can’t stick to a workout routine, it might be because you haven’t found an exercise routine you actually enjoy.

I created this 7-Days AT HOME workout plan for weight loss to help you burn fat while dancing, and tone up without almost any equipment. Give it a try!

I got a question for you: Do you like working out?

Don’t mean do you like the energy and the feeling of accomplishment after a workout.

I mean the actual working out part. The WORK part.

Because I used to hate it. I would work out really hard for a couple of weeks, I would see some improvement in my physique and next thing I know – I’m skipping one workout.

I feel bad about it and then I say – I’ll do that tomorrow. Ah, you know what, I’m kinda busy again. I feel less bad than yesterday though. Before I know it I go a month without ANY workout.

I realized I did this, because I actually HATED the workouts I did. I hated every part of them.

The gym, the intensity (either too slow or too intense), the pushing through, and I especially hated spending SO MUCH time on something that wasn’t fun at all.

I did not love the results either.

My legs would get too thick for my taste, my neck pain wouldn’t get better and even my eyelids would be sore the next day.

Plus I wouldn’t lose ANY weight or see abs. So at some point I’d end up thinking: “What’s the point? No (invisible) abs in the world are worth going through all this torture.”

And I would quit.

When you don’t enjoy something AT ALL – you’ll always find an excuse (or multiple excuses) not to do it.

Because you’re smarter than that and deep down you know you deserve better and can spend your time on something else more productive or enjoyable.

You’ll still need to commit

I have to be honest with you, just because one workout is more fun than another, doesn’t mean that you’ll really wanna do it in the beginning. You’ll still need to make a commitment.

NOBODY feels like exercising every day.

Sometimes I don’t even feel like walking. BUT it’s far more likely to actually do a workout you like, than a workout you HATE.

That’s why for the first week of the 30 days Get Healthy and Fit Without Feeling Miserable Challenge I created a plan that includes dancing, pilates, barre and yoga workouts. You are welcome to follow if you like this kind of exercises.

The Plan + Benefits

You’ll be doing one “class” per day.

I’m sorry, what?

Yes, one workout per day. I’m serious.

And you’ll love it!

Instead of doing an hour-long workout at the gym, you’ll be exercising wherever you want, whenever you want for 25-45 minutes a day (mostly around 30min).

And you’ll be doing workouts that are challenging, but also FUN.

For 6 days you’ll be switching between dance and pilates/barre workouts. So one day you burn fat and have fun (dance), the next day you tone up and improve your posture (pilates/barre).

Then on the 7th day you’ll do some yoga stretches.

This makes it easier to lose weight and get lean, without getting bulky (which I know is a “myth”, but is one of my biggest concerns).

This plan is not for complete beginners, but I’ve got one for complete beginners here, so make sure you check it out if this one is too challenging for you!

For this workout plan you’ll need:

A workout mat (optional)
Connection to high-speed internet to play Youtube videos for around 30 min a day
around 30 min a day
Proper foot wear (dance/zumba – there’s some jumping involved)
Workout clothes

Please consult with your doctor, before starting this or any other exercise regimen!

The 7 Days Workout Plan – Level Intermediate/Advanced

Monday

Body by Simone Dance Cardio Workout by Sweaty Betty. LOVE this workout. I have done it several times already and it’s a lot of fun. Not gonna lie – it’s super intense…It is not a classic dance workout, it includes some dance workout movements, but also some arm, butt and abs training too. I skipped the abs part, as I had wrist pain and was doing that the next day. Arm training was REALLY good!

Tuesday

Abs-, Butt-, and Arm-Tightening Workout by Popsugar Fitness

Tried this workout for the first time yesterday and it was awesome. At times a little too painful (in a good way), but I stretched afterwards and wasn’t sore today.

Wednesday

30 Minutes Latin Dance Workout byPopsugar Fitness

Don’t care how many kcal I burn here, this is SO MUCH FUN! I’ve done this dance workout a couple of times already and I still look like something’s SERIOUSLY wrong with me, but I really enjoy it. It’s high-intensity, but you won’t notice this a lot, because time just flies.

Thursday

16-Minute Barre Upper Body Workout by Barre Fitness

I was looking for a good arm and upper body workout, that I would also enjoy and I think this is it. Great workout! Even though it’s just 16min. I have a slight knee injury, so I had to modify some of the movements last time. I need to strengthen those neck and shoulder muscles because I’m sitting so much.

Friday

Repeat 2x Burn to the Beat Dance Intervals: Reggaeton Dance Workout by BeFit
Haven’t tried this dance routine yet, but it looks intense enough for me and seems to be a lot of fun.

Saturday

30-Minute Fast-Paced Pilates Workout by Popsugar Fitness

So I did this one last week for the first time. I was kinda hesitant to try, because it was a male trainer (I know, prejudice…and pride), but this routine is AMAZING! It’s a fast-paced pilates workout and it’s VERY challenging in the best way possible. The butt exercises really made me feel weak and sorry for myself. And I cried for a couple of minutes, glad nobody saw. I put it intentionally for the end of the week, just before the stretching day.

Sunday

30 Minute Flexibility & Deep Stretch Workout by YogaTX

And finally – my favorite part STRETCHING. Will need this after the Saturday workout haha. I love the the videos of YogaTX for stretching and can’t wait to try this routine!

I hope you enjoy the workout plan, and if you don’t think you’ll like a certain workout – just do the ones you actually LIKE! Let me know how it goes, and if you have any questions, don’t hesitate to ask 🙂

My workout routine has changed a little bit over the summer. Along my favorite Barre and Pilates workouts I started doing more of my own workouts, around 2-3 times a week. Everything at home or outside, because me and the gym = no amigos, but rivales.

I think once you get familiar with working out, different exercises & their proper form it’s important to start trying to create exercise routines for yourself. This way you can do exactly the workouts that challenge you, without dull moments, that are also suitable for your own level.

That’s what I’ve been doing for 6-7 years now and I find the workouts that I do for myself the most effective ones for me. On the other hand I really love yoga, barre and pilates so I want to keep doing those as well on most days. Exercise should bring results, but mostly it should be fun.

The other thing I started doing this summer is that I started incorporating some weights into my workouts every now and then. You know, the ones I found from my dad? Nothing huge, just 8 pounds in each hand. I do arm workouts, leg and butt workouts, upper body workouts – and they get very challenging when I add that much weight. I’ve only used 2 pounds in the past and I used to hate weights. For now I actually like them and I haven’t become Arnold Schwarzenegger yet, so…And how can I, he’s older than me.

So this workout is a leg workout, that will also tone your booty and has a cardio component to it to burn some fat as well. I made sure to include some inner thigh work, as this is kind of a problem area for me – my inner thighs have their own life and they like to move wherever they want.

I did this workout in 15 minutes last week, after I woke up at 6am and then headed to my morning walk. Which is ironic…next day I almost couldn’t walk because everything hurt. So make sure to stretch after the workout, if you’ll need to get from point A to point B by foot the next day.

You can do this workout at home, outside or at the gym – it’s short, but very effective! Don’t forget to play your favorite music while you’re doing it and have fun!

Also, and I have to say it every time, please consult with your doctor when you start a new workout regimen.

15-Minute Workout To Tone Your Legs and Burn Fat

This short leg workout is made out of 5 different movements that target your lower body muscles.

2 rounds with almost no rest between each movement was what worked for me and it took me 15 minutes to complete the entire thing.

If you need breaks: make them. For every exercise, it’s really important to keep your core tight and keep the proper form as shown in the videos below. Also make sure to have your water there and to use weights that are suitable for your fitness level or no weights at all. I used 8 pounds, but even without weights I would feel this workout.

20x Skaters

video demo via Howcast, this is the more cardio part of the workout

20x Reverse Lunge with Front Kick

video demo via FITNESS Magazine, this move was challenging for me, especially my knees so I did no weights.

20x Side Lunges

video demo via LIVESTRONG.COM, love this move – it’s simple, but tones many muscle groups (inner thighs, glutes) – I used weights here.

20x Inner Thigh Leg Lifts

video demo via Howcast, lovely to take a break on the mat while toning those inner thighs!

20 Side Lunge To Curtsey Lunge

video demo via Health Magazine, loooved this move! I felt my low back muscles tighten as well, it’s really important to keep core very strong here. As mentioned in the video, this move works your coordination and balance as well – awesome move!

Now that you’ve been through all the exercises once, do it again.

Don’t forget to stretch

My favorite part after the workout. While stretching, I feel so strong, relaxed, just awesome. It’s like the hard work is over, time to relax and enjoy. Here’s a 13-minute routine to stretch your lower body – pretty similar to what I always do.

I hope you enjoy this 15-minute leg workout for women, let me know how it was for you.