13-Step Guide: 7-Day Weight-Loss Exercise Plan That Actually Fits Your Life

7. Day 7: Endurance Cardio + Mixed Circuit (35–45 minutes)

Wrap the week with a longer, steady session to build endurance and round out total active minutes. Start with a 25–30 minute continuous cardio block: brisk walk, light jog, or cycling depending on preference and weather. If you prefer low impact, extend walking distance. After this, do two short circuits of bodyweight moves: 8–10 squats, 8–10 push-ups, 10 crunches, and a 30-second plank. Keep circuit pace moderate so you can complete both without failing form. This structure combines a sustained caloric burn from endurance work with resistance elements that preserve muscle mass. Aim to maintain a conversational pace during the longer cardio, and use the circuits to reintroduce strength under slightly fatigued conditions — that’s good for endurance and muscular stamina. Finish with a 5–8 minute cooldown and leg stretches. Reflect on the week’s energy levels and sleep quality to guide next-week intensity adjustments.