Fat Loss: 7-Minute Workout to Help Burn Fat Fast

Carving out enough time to workout daily can be challenging in today’s fast-paced world. But according to a popular trend that has taken the virtual world by storm, seven minutes may be all you need for a fitness routine that burns fat effectively.

Origins of the 7-minute Workout

Dr. Chris Jordan, Director of the Human Performance Institute and a fitness expert, is the brain behind the 7-minute workout . It is aimed at intensely working out the different muscles of the body, leading to fast fat burning.

It first appeared as an article in the American College of Sports Medicine’s Health & Fitness Journal in 2013. Since then, the workout has earned rave reviews from people and experts from all walks of life. The short duration and effective weight loss results are the major factors behind its popularity.

What You Need To Do

This plan comprises of 12 High Intensity Circuit Training (HICT) exercises that combine resistance and aerobic exercises. HICT exercises alternate between intense physical activities for a short duration, followed by a short interval of rest. This helps burn fat all over your body and also strengthens your core while boosting your metabolism.

What You’ll Need

A chair and a wall is all the equipment you need to perform this workout. Each exercise is performed for 30 seconds, with a rest interval of about 10 seconds. One circuit comprises of all 12 exercises, and takes a total time of seven minutes from start to finish. Let’s get started!

1. Jumping jacks (Total body): From a standing position with feet hip-width apart, raise your arms to form an ‘X’ and quickly jump spreading your feet open simultaneously.
2. Wall sit (Lower body): Stand with your back against a wall and slide down with your feet away, lowering your body. Keep hips, knees, and ankles at a 90-degree angle and hold the position with your lower back pressed to the wall.
3. Push-up (Upper body): Lie with face towards the floor, wrists under shoulders, and palms pressing down. Lower the upper body and push your palms to lift back up.
4. Crunch (Core): Lie back on the floor with knees bent and arms reaching straight out. Lift shoulders up and forward while pressing your lower back into the floor.
5. Step-up (Total body): Face a chair and place right foot on the seat. Pressing into the heel, lift your body weight onto the chair. Lower back slowly down to the floor. Switch legs and repeat.
6. Squat (Lower body): Stand with feet apart and hands straight out. Push your hip back and lower the body as if you are sitting. Rise back up.
7. Triceps dip (Upper body): Sit on a chair’s edge and place both palms on the edge. Keep your feet a few steps ahead. Slide off the chair, straightening your arms. Lower your body by bending the elbows and keep your arms bent at around 90 degrees. Return to the original position by pressing down onto the chair.
8. Plank (Core): Place elbows and hands on the floor and align the body from head to ankles. Squeeze your glutes, engage the core, and hold the position.
9. High knees (Total body): Mimic running on the spot while keeping your body straight and raising knees up to hip height.
10. Lunge (Lower body): Step forward with the right leg, hands on hips, and lower your body till your right thigh is parallel to the floor. Keep the knee bent at 90 degrees and press down your right heel to get back up. Switch legs.
11. 11. Push-up and rotation (Upper body): Do a normal push-up and shift weight to the left arm, rotating to the left side from high plank position. Keep hips high and hold before returning to starting position and performing another push-up. Repeat on the right side.
12. Side plank (Core): Lie on one side with feet stacked. Use the right forearm to prop body up in a straight line and hold for 15 seconds. Repeat on the other side. Warming up and cooling down before and after the routine is important to avoid injuries and also increase the range of motion.

Does It Work?

Studies show that short durations of high-intensity workouts can be beneficial to health, and be more effective in fat loss. For the initial studies on the 7-minute workout, participants did this routine every day for a period of six weeks. It was found that after six weeks, they had lower fat mass and BMI along with decreased waist and hip circumference.

However, for shedding more weight, you may need to work out more than just seven minutes a day. In the original article, the authors indicate that the circuit can also be repeated 2-3 times in order to achieve approximately a 20-minute session of high-intensity physical activity, something that is also recommended by the American College of Sports Medicine as well as the U.S. Department of Health and Human Services .

As you get used to the routine, increase the intensity to push your body more. You can also complement it with other forms of exercising. Keeping the rest periods short is crucial. Also, keep alternating the exercises—upper body and lower body, as well as those that raise and lower your heart rate.

Is This Workout For You?

Since the 7-minute workout incorporates intense exercising, being medically fit and having some prior knowledge of correct workout techniques and form is necessary. After all, high-intensity training is a strenuous activity that elevates your heart rate. The workout plan may feel particularly difficult for beginners who have had a highly sedentary lifestyle. Barring these concerns, this fat-blasting workout can be done by anyone. Take seven minutes out of your day to make your way to a thinner and healthier you.