We’re not here to tell you that seven minutes… each one type of activity per day is all you will ever need to get a perfectly formed physique. That said, if you’re looking to get moving to burn calories to get a leaner, more athletic body, we’ve got can help you get the process going in less than 10 minutes a day.
Better yet, you can do this without long and tedious cardio training sessions. Instead, it just takes some strength training — with a bit of a twist. The Men’s health The 7-Minute Workouts for Fat Burn program shows you how to maximize your workouts in just seven minutes with a list of exercises specifically included to help you burn calories faster.
There is a snag to be cut. You’ll need to do the right kinds of exercise to get your heart rate up for an effective quick session — sorry, seven-minute concentration curls won’t cut it here. What you’ll be doing are routines based on a select group of exercises that target multiple muscle groups, move you in different directions, and develop your athletic prowess.
The 7-minute workouts won’t completely replace a traditional strength-training session, but the bite-sized routines can be used as a body-altering building block that could be the calorie-burning catalyst you need for longer, more intense training sessions on the road, says Men’s health fitness director Ebenezer Samuel, CSCS
“You just have to do the right exercises,” says Samuel. “If you want to burn fat, you don’t need a fancy gym or a lot of high-tech equipment. You just need the right exercises.”
The starting point of a 7-minute workout
Speed and efficiency are the goals in the 7-Minute Workouts, which means that to get a lot done in a short time, we need to keep the body moving as much as possible.
A routine half-hour weightlifting session can burn about 126 calories. If you increase the intensity, you’re looking at 250 calories in that short period of time. You shouldn’t expect a complete transformation overnight, but the exercises used in each short session should get the blood flowing, boost your heart rate through the roof — and even make you stronger, according to studies. have demonstrated.
Another goal of the program is that the benefits you see from these short-burst sessions will help you rekindle your fitness motivation, encouraging you in the process to add more moves to your muscle-building routine.
Types of Exercises to Burn Body Fat
The exercises used in each 7-minute workout were selected as the best and most efficient moves to boost your metabolism. While every exercise listed falls into these categories, some moves cross into multiple categories, giving you more bang for your buck.
Studies have shown that multi-joint movements, which use multiple muscle groups at once, can be just as effective as isolation movements. Another key benefit to your calorie-burning goals is that multi-joint movements allow you to build the same amount of muscle and strength in a fraction of the time.
“We want to try and attack multi-joint exercises,” says Samuel. “The moves can be simple, but at the same time, we get a lot of exercise every time.”
- High-to-low, level-changing moves
When we think of level change, we think of exercises where our feet are not shoulder-width apart during the entire movement. Instead we go high, low, back to high, then low – think of a clean and jerk as the ultimate level changer. And while you’re switching levels at a rapid pace, you’ll burn a ton of calories.
“We have to go from low to high to low and back. We will eventually increase our heart rate, which will allow us to burn calories,” says Samuel.
- Athletic, explosive moves
Your last option involves ballistic moves that will help improve your athletic performance, or at the very least make you feel like you’re training like an athlete. “If you do these kinds of moves and do them the right way — which is exactly what you get in 7-minute workouts — you’re well on your way to burning fat and lots of calories,” says Samuel.
6 Super Effective Fat Burning Exercises
Type: Multi Connection
How to do it: Place a pair of dumbbells on the floor and grab them as you perform a pushup. Once you’re back in the starting position, row the dumbbell to the side of your chest with one hand. Lower and repeat with the other hand. That’s one representative.
- Alternating Reverse Failure
How to do it: Stand up straight, with your arms at your sides and your core engaged. Step your right leg back into a reverse lunge and lower your knee to the floor. Step back far enough that you feel a stretch in your right hip. Return to the starting position and repeat with the other leg. That’s one representative.
Type: Multi-Level, Athletic
How to do that: Stand with your feet shoulder-width apart. Push your hips back, lower your body as far as possible and place your hands on the floor by your feet. Kick your legs back into a push-up position. Do a push-up, then bring your feet back to your hands and stand up. That’s one representative.
Type: Multi-Level, Athletic
How to do that: Stand with feet shoulder-width apart and hold a pair of dumbbells in front of your shoulders. Keep your abs and glutes engaged. Squat as low as you can and then explode. As you stand up, push the weights directly over your shoulders. Return to the starting position.
How to do that: Start in an athletic stance, then lower your weight slightly and swing your
arms behind you. Quickly reverse the movement, swing your arms overhead and jump as high as you can while simultaneously rotating your body 180 degrees clockwise. Land gently and repeat, this time in the opposite direction.
How to do that: Place two kettlebells or dumbbells on the floor in front of you. Stand with your feet slightly wider than your shoulders, push your butt back and grab both weights. Pull the weights up, “pull” them back between your legs, then push your hips forward as you swing both weights to chest height. Swing the weights back between your legs. That’s one representative.
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