Two-Weeks Shred Weight Loss Workout Routine for Beginners – With 10 Effective Workout Illustrations


It may seem far-fetched but you can lose a significant amount of weight in two weeks. All it takes are a few simple exercises, healthy habits, and lots of persistence.

In this post, we will be sharing some effective workout routines that is perfect for beginners and that you can do anywhere.

To get expected results in a limited amount of time, you can do these exercises everyday for 14-days. You also want to change up your diet so that you are eating healthier foods that can help to speed up your weight loss journey. There are so many diets out there, so it’s up to you to choose the best option that fits your goals and lifestyle.

1. Burpees – 1 Set, 30 Seconds

Burpees are a great way to start your workout and exercise both your upper and lower body.

  • Start in a standing position with your feet shoulder-width apart.
  • Lower yourself into a squat and place your hands on the floor.
  • Kick or step out with both your feet to enter a high plank position.
  • Return to a squat by pulling your feet in and then return to the original standing position.
  • Repeat for 30 seconds
Burpees weight loss workout

2. Squat In and Out – 1 set, 30 secs

In and out squats help you shred weight by engaging the glutes which are a very large muscle group and require tons of energy.

  • Start in a standing position with your feet placed closely together.
  • Bend into a squat while kicking your feet apart till they are slightly more than shoulder-width apart.
  • Return to the standing position while pulling both feet back together.
  • Remember to keep your back straight with your glutes and core engaged.
  • Repeat for 30 seconds.
 Squat in and out quick weight loss workout

3. Reverse Lunges – 1 set, 30 secs on each side

Reverse lunges are great for your core, glutes, and hamstring muscles. It also puts less stress on your knee joint, making it a safer exercise.

  • Start by standing upright with your hands at your hips.
  • Take a large step backward with your right foot.
  • At the same time lower your hips until your left thigh is parallel to the floor and your left knee is directly over your ankle (forming a 90-degree angle at the knee).
  • Your right knee should be bent at an almost 90-degree angle and pointing toward the floor with only the balls of your feet touching the floor.
  • Return to the standing position by pushing your left heel into the floor and bringing your right leg forward.
  • Alternate this motion between both legs.
  • Repeat for 30 seconds.
 Reverse Lunges workout illustration

4. Cross Mountain Climbers – 1 set, 30 secs

This exercise is a great way to engage your core (especially your obliques and hip flexors) and exercise your glutes too.

  • Start in a high plank position with your core engaged, your back straight, and your hands shoulder-width apart.
  • Bring your right knee up as close to your left elbow as you can, then return it to the starting position.
  • Perform the same action with your left knee and right elbow.
  • Alternate between both legs and remember to contract your core as you bring your knee forward.
  • Repeat for 30 seconds.
Mountain Climbers workout

5. Plank Jacks – 1 set, 30 secs

Plank jacks are great for your core and hip muscles.

  • Start in a high plank position with your back straight, your arms slightly more than shoulder-width apart, your feet about hip-width apart, and your core muscles fully engaged.
  • While maintaining the high plank position quickly jump both feet out wide to each side.
  • After that return them together as quickly as you comfortably can, similar to doing a horizontal jumping jack.
  • Remember to keep your pelvis stable, your body straight, and avoid raising your hips towards the ceiling.
  • Repeat for 30 seconds.
plank jack weight loss workout
Lose Weight in just 2 weeks workout challenge

6. Up and Down Planks – 1 set, 30 secs

This is a great way to exercise your upper body while keeping your core engaged.

  • Start in a high plank position with your arms placed shoulder-width apart, your hips slightly raised, and your feet about hip-width apart.
  • Descend into a low plank position by first placing your right elbow flat against the floor and then your left elbow.
  • Return to the high plank position and repeat this process starting from the left side.
  • Perform several repetitions of this exercise and remember to keep your core engaged.
  • Repeat for 30 seconds.
 Up and Down Plank workout

7. Bicycle Crunches – 1 set, 30 secs

Bicycle crunches are great for weight loss because they combine several large muscle groups into functional movements.

  • Start with your back flat against the ground, your arms placed behind your head, and your legs extended fully.
  • Engage your core and lift both legs off the floor while still extending your hips.
  • Bring your right knee towards your chest by flexing your right hip and right knee at the same time while lifting your left shoulder several inches off the floor until your left elbow and right knee almost touch.
  • Alternate this motion by using your left knee and right elbow.
  • Repeat for 30 seconds.
Bicycle Crunch- Chloe Ting 2 week shred

8. Jumping Lunges – 1 set, 30 secs on each side

Jumping lunges are a bit advanced, but with a little practice, you’ll master the technique in no time.

  • Start by standing upright with your hands at your hips and take a large step backward with your right foot.
  • At the same time lower your hips until your left thigh is parallel to the floor and your left knee is directly over your ankle.
  • Your right knee should be bent at an almost 90-degree angle and pointing toward the floor with only the balls of your feet touching the floor.
  • Return to the standing position by pushing your left heel into the floor and bringing your right leg forward.
  • While returning to the standing position add a jump and bring the alternate foot forward then perform the exercise again with the other side.
  • Repeat for 30 seconds on each side.
Lose Weight challenge - Jumping Lunges

9. Jumping Jacks – 1 set, 30 secs

Jumping jacks are a full-body motion that isn’t only fun but also great for burning calories.

  • Start in a standing position with your feet together and your arms by your side.
  • Jump into the air while kicking out your feet slightly more than shoulder-width apart and bringing your arms together over your head so that you land in this stance.
  • Jump again and this time return to the starting stance with your feet together and your arms by your side.
  • Repeat for 30 seconds.
Jumping Jacks weight loss workout

10. Lateral Lunge Curtsy – 1 set, 30 secs on each side

This is a combination of two great exercises which help you work out your outer and inner thighs, the lateral lunge and curtsy lunge.

  • Start with a lateral lunge taking a large step to the side with your right leg from a standing position while keeping your left foot at that same spot.
  • Lower your hips until your right thigh is parallel to the floor and your right knee is directly over your ankle, your left leg should be fully extended to the side.
  • Return to the standing position and then perform a curtsy lunge by crossing your right foot behind your left foot and enter a lunge position with your left thigh parallel to the ground.
  • After performing a set of repetitions, alternate this exercise using the other side of your body.
  • Repeat for 30 seconds.
 Lateral Lunge Curtsy weight loss workout

11. Reverse Lunge Kicks – 1 set, 30 secs

Reverse lunge kicks are great for your hamstrings and glutes, while the kicks help you work out your anterior thighs too.

  • Start by standing upright with your hands at your hips and take a large step forward with your right foot.
  • Lower your hips until your right thigh is parallel to the floor and your right knee is directly over your ankle.
  • Your left knee should be bent at a 90-degree angle and pointing toward the floor with only the balls of your feet touching the floor.
  • Return to the standing position by pushing your right foot into the floor and taking a step backward with your right leg.
  • When in the starting position perform a front kick by lifting your right foot as high as you comfortably can.
  • Alternate this exercise between both legs.
  • Repeat for 30 seconds.
reverse lunge kick

12. Reverse Plank Tap – 1 set, 30 secs

This is a great variation of the plank exercise and works well on the glutes, hamstrings, and core.

  • Start in a reverse plank position by sitting on the floor with your legs fully extended.
  • Place your palms on the floor slightly more than hip-width apart and lift your hips into the air. Your body should form a straight line from feet to torso with your face looking towards the ceiling.
  • Make sure your hips are raised while you bend your right knee to about 90 degrees, and tap your right toes on the ground.
  • Extend your right leg back to the starting position, and repeat the motion with your left leg.
  • Repeat for 30 seconds.
reverse plant tap ab workout

13. Reverse Crunch – 1 set, 30 secs

If you’re feeling bored of normal crunches here is a great variation you can try out.

  • Start by lying down with your arms by your sides.
  • Raise your legs and flex your hips and knees until your thighs are perpendicular to the floor and your knees are bent at a 90° angle. 
  • Engage your core and then bring your knees up towards your chest and raise your hips off the floor using your abdominal muscles.
  • Hold this position for a moment, then slowly lower your legs back to the starting position.
  • Repeat for 30 seconds.
reverse crunch ab workout

This post was inspired by Chloe Ting’s Two Weeks shred program where she hares quick work outs to do everyday for two weeks. If done consistently and with a healthy diet, you will see expected results. To watch the full workout video of this program, please check out the video below.

5 Tips for Losing Weight Quickly (and Safely) in 2 Weeks

Exercise is a very important component of weight loss. However, a healthy short-term weight loss plan involves more than countless crunches and marathons on the machine row. Let’s take a look at some other quick tips which can help you shed some weight.

a. Be Realistic With Your Goals

This is the key thing to keep in mind during a short-term weight loss plan. Most studies have shown that the average person can drop about 2 pounds per week, meaning that you should expect to lose about 4 pounds over 2 weeks. Some people may lose more, others less. However, don’t expect a drastic change. Remember weight loss is a long-term goal.

b. Cut Down on Calories

At the very core of the principle of weight loss is math. You shed pounds when you burn more calories than you take in and vice versa. The number of calories required by an individual varies based on age, height, sex, level of activity, and other factors such as pregnancy, and metabolism. Generally, it’s assumed to be about 2,000 calories a day for women and 2,5000 a day for men.

A pound of fat contains about 3,500 calories. Therefore, 4 pounds is about 14,000 calories. This means you have to take in 1000 calories less than what you need every day to lose 4 pounds in 2 weeks. You can calculate your daily recommended caloric intake based on your sex, height, weight, and activity level here.

c. Stick to a Healthy Diet Plan

Exercise is great, but a significant part of weight loss also takes place in the kitchen. Cut down on the calories you take with each meal, avoid empty calories such as sugar and processed foods. Stick to lean proteins, whole foods and stay well hydrated. 

d. Invest in Some Cardio

Mixing a bit of cardio with strength training is an effective way to shed pounds and also helps you add a little variety to your workout.

This could involve jogging, swimming, cycling, brisk walking, or even sports. About 60 minutes of low-intensity cardio or 30 minutes of mid-intensity cardio every day is a great way to encourage results within two weeks.

e. Focus on Strength Training Exercises

Strength training is great for weight loss because not only does it help your body look trim and toned, but individuals with higher muscle mass burn more calories. Muscles are energy-consuming powerhouses, so increasing your muscle mass can help you shed pounds much more quickly than cardio alone.

Focus on functional exercises which involve several large muscle groups and consider incorporating high-intensity interval training (HIIT).

Get Plenty of Sleep

Unfortunately, sleeping does not burn calories. However, a healthy sleep schedule is quite important when it comes to weight loss.

Not only does it give your body time to heal and rejuvenate, but studies have also linked poor sleeping habits to poor weight loss results, increased cravings, and even chronic fatigue.

The Bottom Line

Losing weight in 2 weeks is possible if you follow these basic principles and exercises. Remember to be realistic with your goals and understand that weight loss is a long-term journey, but a short-term shred is a great way to start. Weight loss doesn’t just make you look better, it makes you healthier and happier too.

FAQs about weight loss

  • Can I really lose weight in two weeks?

Certainly, it’s very possible to lose a significant amount of weight in two weeks if you follow the right diet and workout routine.

  • How much weight can you lose in two weeks?

Realistically you can shed as much as 1-2 pounds per week, giving you about 2-4 pounds of weight loss over 2 weeks.

  • What exercises burn belly fat in two weeks?

Unfortunately, no exercise burns “only” belly fat. However, focusing on whole body workouts which burn calories and incorporate core exercises is a great way to lose weight and tone your abdominal muscles as well.

  • Is cardio or strength training better for weight loss?

Though cardio burns more calories per workout, combining cardio with strength training is an amazing way to fast-track your weight loss process.

Lose Weight in just 2 weeks workout challenge
Lose weight in just 2 weeks

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