- How to do the 7-minute workout
- Exercise 1 - Burpee
- Exercise 2 - Raising the hip with one leg
- Exercise 3 - Lifting the leg
- Exercise 4 - Abdominal crunch
- Exercise 5 - Abdominal cycling
- How to get better training results
The 7-minute workout is excellent for burning fat and losing belly, being a great option for healthy weight loss because it is a type of high intensity activity, which still improves cardiac functioning.
Only 1 7-minute workout is able to burn fat for 48 hours because these exercises speed up your metabolism, making you burn fat even when you are resting.
High intensity exercises are ideal for those who have little time to exercise and do not like monotonous activities, such as running on the treadmill or riding a bicycle, for example. In addition, this training can be done at home, without spending money at the gym and the results can be seen quickly.
Understand why this type of exercise burns so much fat.
To find out your ideal weight try our calculator:
How to do the 7-minute workout
To lose fat for 48 hours you must do at least 1 of the exercises indicated below, in a very intense way, performing at least 25 repetitions, repeating the exercise 4 times. Exercises to have the desired effect must be performed for 7 minutes.
Exercise 1 - Burpee
The burpee is a very complete exercise, which contributes to the expenditure of a lot of energy, burns calories and increases the heart rate, contributing to the burning of localized fat, helping to lose weight.
To do this exercise it is necessary to descend until you have your hands on the floor and your feet back, touching your chest on the floor. Then it is necessary to climb up with your feet forward and jump with your arms above your head.
Exercise 2 - Raising the hip with one leg
The elevation of the hip of just one leg works the back of the thigh and the gluteus helping to strengthen the muscles of that region.
This exercise is very simple, it is only necessary to raise the hips trying to keep the belly well stretched.
Exercise 3 - Lifting the leg
Lifting the leg with it bent is a good exercise to tone the abdomen and legs, in addition to burning localized fat.
To make exercise more difficult, you can put little weights on your ankles.
Exercise 4 - Abdominal crunch
The abdominal can be done in different ways, the abdominal crunch being a good option for burning fat, especially in the belly region.
To make this exercise difficult, do this abdominal for 1 minute in a row.
Exercise 5 - Abdominal cycling
The abdominal on a bicycle exercises in addition to the abdominal region, the legs because it is necessary to follow the rotation of the trunk with the legs.
The faster the exercise is performed the more effect it has and the greater the loss of body fat.
In addition to these 5 exercises, you can also do others that have the same effect, such as the board or squat. See other great exercises to do at home and burn fat.
How to get better training results
To complement the fat loss training, it is important to eat a diet rich in thermogenic foods, such as coffee and cinnamon, because they increase body temperature and speed up metabolism, contributing to the expenditure of more energy and fats.
This diet must be planned by a nutritionist in order to be adapted to individual needs. See a list of thermogenic foods that facilitate weight loss.
See what you can eat before, during and after training to improve results and build muscle in the following video:
