We are not here to tell you that seven minutes of none type of activity per day is all you will need to get a perfectly chiseled physique. That said, if you’re looking to get moving to burn calories for a leaner, more athletic body, we recommend they can help you get the process up and running in less than 10 minutes a day.
Better yet, you’ll be able to do this without long, tedious cardio training sessions. Instead, all it takes is a little weight training, with a little twist. the men’s health 7 minute workout program to burn fat will show you how to maximize your workouts in as little as seven minutes with a list of exercises built in specifically to help you burn calories faster.
There is a trap to cut yourself. You’ll need to do the right types of exercises to get your heart rate up for a quick and effective session; sorry, seven minutes of concentration curl is not enough here. What you’ll do are routines based on a select group of exercises that will target multiple muscle groups, keep you moving in different directions, and build your athletic prowess.
7-minute workouts won’t completely replace a traditional strength training session, but small routines can be used as a body-changing building block and can be the calorie-burning catalyst you may need for longer training sessions and intense. along the way, says men’s health fitness manager Ebenezer Samuel, CSCS
“All you need to do is have the right exercises,” says Samuel. “If you’re looking to burn fat, you don’t need a fancy gym or a bunch of high-tech equipment. You just need the right exercises.”
The starting point of the 7-minute workout
Speed and efficiency are the goals of 7 minute workouts, which means that in order to get a lot done in a short amount of time, we need to keep the body moving as much as possible.
A routine half-hour weightlifting session can burn around 126 calories. Turn up the intensity, you’re looking for 250 calories in that short amount of time. You shouldn’t expect a complete transformation overnight, but the exercises used in each short session should get your blood flowing, send your heart rate through the roof, and even help you get stronger, as studies show.
Another goal of the program is that the gains you see in these short sessions will help reinvigorate your motivation to exercise, fueling you in the process to start adding 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 speed up your metabolism. While all of the exercises listed fall into these categories, some of the moves cross over into multiple categories, giving you a better bang for your buck.
Studies have shown that multi-joint movements, which work multiple muscle groups simultaneously, can be just as effective as isolation movements. Another important benefit for your calorie reduction goals is that with multi-joint movements, you can build the same amount of muscle and strength in a fraction of the time.
“We want to try to attack multi-joint exercises,” says Samuel. “The moves may be simple, but at the same time we’re getting a lot of movement every time.”
- Movements that change from high to low level
When we think of changing levels, we think of exercises where our feet are not shoulder-width apart throughout the movement. Instead, we go high, low, back to high, then back to low. Think of a clean and jerk as the last level change. And as you change levels at a fast pace, you burn a ton of calories.
“We have to go from low to high to low and vice versa. We’re going to end up getting our heart rate up, which will help us burn calories,” says Samuel.
- athletic, explosive movements
Your last option will include ballistic-type moves that will help you improve sports performance, or at least give you the feeling of training like an athlete. “If you do these types of moves and do them the right way, which is exactly what you get in 7-minute workouts, you’ll be well on your way to burning fat and lots of calories,” says Samuel.
6 super effective exercises to burn fat
Type: Multi-joint
How to do it: Place a pair of dumbbells on the floor and hold onto them as you perform a push-up. Once you’re back in the starting position, row the dumbbell with one hand toward the side of your chest. Lower and then repeat with the other hand. That is a repetition.
- Alternate reverse lunge
Type: Multi-joint
How to do it: Stand tall, arms at your sides, core engaged. Step your right leg back into a reverse lunge, lowering your knee to the ground. Back up enough to feel a stretch in your right hip. Return to the starting position, then repeat with the opposite leg. That is a repetition.
Type: Multilevel, Athletic
How to do it: Stand with your feet shoulder-width apart. Push your hips back, lower your body as far as you can, and place your hands on the floor next to your feet. Kick your legs back into a push-up position. Do a push-up, then bring your feet back into your hands and stand up. That is a repetition.
Type: Multilevel, Athletic
How to do it: Stand with your feet shoulder-width apart, holding a pair of dumbbells in front of your shoulders. Keep your abs and glutes engaged. Squat down as deep as you can, then explode. As you rise up, push the weights directly above your shoulders. Go back to the starting position.
Type: Athletic
How to do it: Start in an athletic stance, then lower your weight slightly and swing your
arms behind you. Quickly reverse the movement, swinging your arms overhead and jumping as high as you can while rotating your body 180 degrees clockwise. Land softly and repeat, this time spinning in the opposite direction.
Type: Athletic
How to do it: Place two kettlebells or dumbbells on the floor in front of you. Stand with your feet slightly wider than shoulder-width apart, push your butt back, and grab both dumbbells. Pull the dumbbells up, “walk” back between your legs, then push your hips forward as you swing both dumbbells up to chest level. Swing the weights back between your legs. That is a repetition.
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