Whether you’ve got a special occasion coming up or just want to get lean and burn some serious body fat, we’ve got good and bad news for you.
The good news is that you won’t need any special equipment or huge amounts of time. Just 10 minutes a day, some space to move, and motivation is all you need to push yourself to your limits and torch some fat.
The bad news is that it won’t feel like seven minutes in heaven, and it’ll be ten minutes close to hell. You need to push yourself to your limits.
In an average workout, you’ll spend around 30 seconds working out at a time. However, we’ve got an intense seven-minute workout that will push you all out. There are seven exercises, taking one minute each with no rest in-between the exercises. You rotate between lower-body, upper-body, and cardio through the seven activities to ensure a total-body metabolic circuit. And because the same muscle group isn’t being worked out continually, it can recover whilst you work out another body part.
It sounds intense and high-powered, and that’s because it is. You want to maximize every second of your training, going all-out for the time you’re working out. This intensity leads to more fat burn during and after your workout, increased muscle growth, and increased muscular endurance.
If you really want to push yourself, you could do two or three sets of the seven exercises with a minute of rest in between each seven-minute group.
Shred fat in just seven minutes with this workout
Did you know that planks are great for more than just your core? They also improve strength in your back, neck, chest, and shoulders? At first, you might not be able to hold the plank position for very long, but try to control it for that entire minute, and before you know it, you’ll have stronger core muscles than ever before.
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When getting into the plank position, when leaning on your elbows, don’t hold your body too high or low off the ground. You need your pelvis to be tucked in, your abs engaged, and your body to be a straight line from shoulder to ankle. To ease any pressure on your neck and spine, look straight down at the ground to keep your neck and spine aligned.
Utilizing almost all your lower body muscles, you can increase your strength, build muscle, improve stability, and burn fat when done correctly. The key to performing a great squat is to maintain great form.
Start by standing with your feet shoulder-width apart; your back and neck should be aligned. Sit back into a squat as if sitting on an imaginary chair, pushing your knees back. Make sure your knees don’t go beyond your toes. Your hips and thighs should be parallel with the floor. Next, return to a standing position in a controlled manner.
Inchworm with push-up
These push-ups with a twist add in an extra workout for your core and arms.
Start by standing upright with your legs in line with your hips and shoulders. Hinge at the knees and bring your fingers to the ground, walking your hands forward into a push-up position.
Keeping your body stiff, bring your chest and upper body to the floor. Rise back to your starting push-up position, walk your hands back until they’re in front of your feet, hinge at the hips, and stand straight.
Lateral squat to reverse lunge skip
Mix up your squats and lunges by combining them with this lateral squat to reverse lunge skip. Start with one side for 30 seconds and then swap to the other side.
Begin standing with your feet hip-width apart, sitting back into your squat and then lower one leg behind you in a reverse lunge until your knees are bent at a 90-degree angle, then shift forward onto the lead leg.
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Push off on both legs and step through, lifting your back leg and bringing it forward, so your rear foot lands behind you in a reverse lunge position. Transition into the skip by pushing off your rear leg, driving it forwards into a skipping motion and bending it forwards at a 90-degree angle in front of you.
Burpees are tough, there’s no doubt about it, but they work. Regardless of your fitness level, burpees will challenge you and a minute is enough to leave you panting.
Start by standing with your feet shoulder-width apart, drop down to the ground and place your hands palm-down on the floor on either side of your feet. In the same movement, jump your feet back out behind you, so you end up in a plank position.
Once there, perform one full press-up before jumping your feet back up between your hands, then jump into the air with your arms extended above your head.
Another high-intensity exercise that works is pull-ups; they’re fantastic for building muscle and burning fat. If you don’t have a pull-up bar at home, there’s probably an outdoor gym nearby, and you’re all set. Pull-ups build your core and arms and help you shed fat, and increase your lats, forearms, and shoulder muscles.
Start with your grip shoulder-width apart and perform them in a slow, controlled manner rather than using momentum to lift yourself. Avoid having your hands too wide apart as this can cause your elbows to jut at an awkward angle, leading to injury.
A traditional push-up will add definition to your chest muscles; however, decline push-ups will take your chest workouts to a new level.
Start by getting into the same position as you would for a regular push-up, but this time, elevate your feet on a chair, bench or even an exercise or medicine ball.
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So, there you have it, seven exercises performed for a minute each, leading to torched fat in less than ten minutes! For maximum results, repeat the complete circuit two or three times with a minute rest.
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