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SkinnyFit 7-Day Bodyweight Workout Challenge! [+Daily Videos!]

Written by Liz Brown

Put your body to the test with the 7-day bodyweight workout challenge! Follow-along with our SkinnyFit Fitness Experts & tone up!

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If you’re new to working out or just getting back to your routine after a long hiatus, the SkinnyFit bodyweight challenge is just what you need to get back on track! This beginner-friendly workout can be done just about anywhere because you won’t need any equipment to feel the burn (and get sweaty!)

What’s The 7-Day Bodyweight Challenge?

The SkinnyFit Bodyweight Challenge was created for anyone who is looking to incorporate more movement into their day. Even if you may not have the time to dedicate to go to the gym or money to invest in home equipment, this bodyweight challenge has everything you need to get your body moving! Each day of the week, you’ll have a follow-along workout led by one of our amazing fitness experts! You won’t need any equipment for this challenge, just 20-30 minutes per day. 

Your daily workout is a follow-along format so you can exercise with your instructor, just like if you’re in a class, but in the comfort of your home home. The workouts are designed for all fitness levels and modifications are included! You’ll even have the option to do a warm up and cool down before and after your workout (videos provided). 

If you decide to take the challenge, we encourage you to join the SkinnyFit community for moral support and the opportunity to win cool prizes! Don’t forget to tell your workout buddy about the challenge! This way, you can hold each other accountable and start the year off right! 

Warm Up

In order to avoid injury, it’s recommended to do at least 10 minutes of warm up work before starting any exercise! Follow along and get warmed up before your workout.

Cool Down

Cooling down after a workout helps your body and muscles a chance to relax after a workout. Stretching after a workout also speeds recovery and assists with injury prevention. Try this cool down after your workouts and be proud of yourself for your accomplishment!

Day 1: Full Body Workout

This full body workout will not only challenge you, but tone you!

Day 2: Arms & Abs

Are you ready for Day 2?! Now it’s time to strengthen and lengthen your arms and abs with this amazing bodyweight workout!

Day 3: Lower Body

Here’s a fun fact for you: did you know that you can burn more calories during lower body workouts than upper body workouts? Always remember, the larger the muscle is, the more energy it takes to produce motion. More energy=more calories burned! Keep up the great work!

Day 4: Arms & Back

Congrats! You’re halfway there! Today, we’re going to focus on building up the strength in your back and arms. Two key factors needed for better posture.

Day 5: Standing Abs

Bet’cha didn’t know that you can tone your abs standing up, did ya? Well, let’s put it to the test!

Day 6: Full Body Cardio

It’s time to give your muscles a bit of a break, but don’t get too excited. This workout will get your heart pumping—perfect for fighting off excess fat! Get ready, things are about to get sweaty!

Day 7: Triceps and Shoulders

You made it! Today is the final day of the bodyweight challenge! Great job! Now, finish it off with a bang!

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About The Author

Liz Brown

Fitness & Nutrition Expert (CPT., FNS.)

Liz is a health & wellness expert, writer, and editor with over a decade of experience in the fitness & nutrition industry. She emphasizes research and simplifies complex topics to help make healthy living simple and sustainable. When she isn't researching and writing, she's sharing delicious recipes, easy DIYs, and home decor tips on her blog and social media.

More from Liz, visit: Personal Blog, TikTok, Instagram


  • NASM Certified Personal Trainer(since 2012)
  • NASM Certified Fitness Nutrition Specialist (since 2014)
  • Credentialed Coach Practitioner, Coach Training Academy
  • B.A. Liberal Studies (Health & Nutrition Sciences)
  • A.A. Liberal Arts (STEM)

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