How to LOSE belly fat in 7 MINUTES

belly fat crossed out

You have to work, come home, pick up the kids, cook dinner, put the kids to sleep, do more work, then finally, sleep. It makes you want to scream!

There isn’t merely enough time to get anything done when you are juggling career and raising children. Sometimes, this thing we call life gets in the way of us becoming healthy.

However, there is a way you can live in your busy world and get fit. Let’s start getting some workout done in your frenetic schedule and 7 minutes is all you need.

How to lose an inch of belly fat in just 7 minutes a day

If you’ve been reading all my articles, you’d know that losing your belly fat is not all about the crunches you do.

You should know better by now: it’s all about the calories you put in and take out.

Refer to this article detailing how to lose belly fat backed by Science to know more.

Most articles or sites would like you to believe that doing crunches will lose the fat in your stomach. Even the big health sites Google gives preference to are not doing their proper research.

Perhaps it’s not the webmaster themselves, but the writers hired to write contents for the most prominent health sites on the web, are not qualified.

These writers have a specific amount of time to write the content; most of the time, it is not enough.

The writing is easy, but the research and putting them all together is hard. Careful analysis must be done and vetted by an expert before publishing a health article.

The writer’s credibility can also be fuzzy. An actual health nutritionist or fitness trainer or even a doctor will not write below their paygrade. 

Do your due diligence and study the effect of crunches to your body fat. You will find that it does absolutely nothing.

[source: The effect of abdominal exercise on abdominal fat.]

Hence, it’s essential to listen to trusted sources like NCBI. This organization’s database of research about health and well-being is critical to public safety. It helps separate the myths from the truth, helping us decide the most reliable option to take. 

When it comes to our own or loved one’s health, we must ascertain correct and up to date information.

Moving on…

Okay, are you ready to start losing belly fat?

How to perform the 7 minutes workout

series of hows

When you are just starting, you may not be familiar with these exercises. I recommend giving yourself time to do each workout until you know them like the back of your hand.

Important to note before you exercise. If you are wheezing and puffing when performing these workouts, STOP!

Take it down a notch but make sure you are hitting that fat burning zone. There’s no point training intrinsically dull just for the sake of it. It would be best if you sweat a little. Move and keep it fun.

To find out how to calculate your ideal fat-burning zone, you can refer to one of the following articles:

Also, when I say rest for 5 seconds, that includes your transition to the next exercise. So resting is transitioning. 

Once you perform these exercises, you’ll find 5 seconds will be lightning-quick, and 7 minutes will be an eternity. I am just laying out the foundation on what to expect. 

It will not be easy, but in reality, 7 minutes is nothing compared to 60. Now, let’s get started.

Jumping jacks

jumping jacks
  1. Start with your feet together and hands on your sides.
  2. Jump up while simultaneously clapping your hands overhead and landing with your feet spread apart.
  3. Jump back up to go back to your original position.
  4. Keep repeating for 30 seconds.
  5. Then rest for 5 seconds.

Plank

plank
  1. Lay on your belly and lift yourself up using your hands as if you are doing a push-up. 
  2. Bend your elbow and clasp your fingers together. 
  3. Keep this posture for 30 seconds. Making sure the only things bent are your elbows. 
  4. Try to keep your whole body as straight as possible.
  5. After 30 seconds, rest for 5 seconds.

Bow and arrows

bow and arrow
  1. Get on your knees and hands, imitating a 4 legged animal.
  2. Now, use your left hand to grab your right knee and pull it to your chest.
  3. Simultaneously stretch your left hand and right foot out to be perfectly in line with your body. 
  4. Return to your original position detailed in step 1.
  5. Then you alternate by using the right hand to grab your left knee to your chest.
  6. Concurrently stretch your right hand and left foot out to be in line with your body.
  7. Return to your original position as described in step 1.
  8. Repeat the process for 30 seconds.
  9. Rest for 5 seconds.

Pushups

push up
  1. Lay on your belly with your feet together.
  2. Using your hands, push your body up.
  3. Adjust your hands’ position to shoulder width.
  4. Keep everything straight and lower your body back down with your chest an inch to the floor.
  5. Push your body back up.
  6. Repeat steps 4 to 5.
  7. Do this for 30 seconds.
  8. Rest 5 seconds.

Hooks

boxer throwing a hook

Being a Filipino, I’ve learned a thing or two on how to box. My friend and I used to spar in the middle of the street with torn training gloves. My friend always came up unscathed until I learned how to throw a proper hook. He still beats me but I knocked him down ONCE!

  1. Start with a stance depending on which hand is dominant. Lefties use a  southpaw stance, leading with both their right fist and foot. I’m a righty, so I do a normal stance, by having my left foot and left hand forward.
  2. With a normal stance, keep your left hand up to guard your chin. Keep it up while you throw the hook.
  3. Bend the hand throwing the hook at a 90° angle.
  4. Simultaneously rotate your body and pivot your foot together with the hook.
  5. Alternate with both hands.
  6. Keep punching for 30 seconds.
  7. Rest for 5 seconds.

Lunges

group of people doing lunges
  1. Stand with your feet at shoulder width.
  2. Using your left foot, take a big step forward. Try to do it silently by landing on the balls of your feet first.
  3. Slowly lift your body back up by pushing off with your heel to your original position.
  4. Alternate with your right foot and take a big step forward landing balls of your feet first.
  5. Using your heels, push your body off to your original resting position.
  6. Repeat for 30 seconds.
  7. Rest for 5 seconds.

Tricep dips

tricep dips
  1. Grab a chair (not to sit on)
  2. Okay… you may sit on it.
  3. Your arms should be on your sides, shoulder-width apart.
  4. Keeping your hands shoulder-width apart, put your palms on the edge of the chair with your fingers pointing downward. 
  5. Using your legs, slide your buttocks off the chair whilst holding onto the edge of the chair.
  6. The back of your heel or foot should be the only part of your body touching the floor.
  7. Lower your buttocks down towards the floor until your elbows are at a 90° angle.
  8. Push up with your palms to almost straighten your elbows. Not straightening your elbows will keep a slight bend forcing your triceps to work much harder.
  9. Repeat steps 7 to 8 for 30 seconds.
  10. Rest for 5 seconds.

Leg raises 

leg raises
  1. Lay your back on the floor.
  2. Put your arms on your side with your hands on the floor to keep you stable.
  3. With your legs straightened, use your hips to drive your legs up.
  4. Make sure you use your abdominals and hips to raise your legs. Focus on quality and as you progress, you will improve your output.
  5. Bring your legs down in a controlled movement. 
  6. Repeat steps 3 to 5 for 30 seconds.
  7. Rest for 5 seconds.

Pike pushups

  1. Start with the pushup position.
  2. Elevate your buttocks until your body forms a triangle.
  3. Only your toes and the palm of your hand should be touching the floor with your body in a triangle pose.
  4. Do a pushup in this position for 30 seconds.
  5. Rest for 5 seconds.

Sumo squats

sumo squat
  1. Stand with your legs wide (more than shoulder-width) apart.
  2. Perform a squat by lowering your buttocks towards the floor.
  3. When your thigh is parallel to the floor push back up. You can go lower than parallel if you can.
  4. Repeat the process for 30 seconds
  5. Rest for 5 seconds.

Situps

situp
  1. Start by lying on your back.
  2. Bend your knees to form an angle.
  3. Cup your ears and don’t grab them when trying to pull yourself up. 
  4. Use your abdominal muscles to pull your upper body up by 2 or 3 inches off the floor.
  5. Lower your upper body back down in a controlled manner.
  6. Repeat steps 4 to 5 for 30 seconds.
  7. Rest for 5 seconds.

Mountain climbs

mountain climber

By now you will be tired and ready to call it quits. But you are here already, another 30 seconds and you are done. Keep it up and push.

  1. Go in a pushup position with your buttocks slightly higher.
  2. Drive your left knee towards your chest and bring it back to the starting position.
  3. Alternate with your left and right.
  4. Do it for 30 seconds.
  5. Rest and cool down for as long as you’d like, you deserve it.

To get the most of these workouts, you need to push yourself for 7 minutes. Hitting 70% of your maximal heart rate is a good way to ensure you are losing belly fat.

The 7 minutes workout efficacy on belly fat research

I know you probably doubt the effectiveness of a quick 7 minutes training to losing belly fat. Worry not, for we have data, backed by Science.

A published a study detailing how effective 7 minutes aerobic and resistance exercise to lose fat.

Twenty-nine people were put on training 7 minutes a day, seven days a week for a duration of six weeks.  

While the other group with a similar number of people and test duration did not perform any exercises: neither of the group was put on a calorie deficit diet.

After six weeks, the trained group reduced their waist circumference by a significant amount, 4 cm by average. 

The findings show that even a short bout of exercise a day can reduce fat.  

[source: Effect of 7-minute workout on weight and body composition.]

Conclusion

This workout is for those people who love to procrastinate. People who can’t seem to find 30 minutes to exercise. 

Yes, you are very busy, I know. You have to put bread on the table for your loved ones.

However, keeping healthy is vital for your kid’s sake too.

Who’s going to look after them if anything happens to you? 

With this 7 minutes workout, you shouldn’t have any excuses to be healthful.

Keep in mind to eat healthily. Eating a clean diet will enable you to accelerate your fat loss as well as keeping your ticker ticking for a long time. 


Nutritionist

Christian Tanobey

Metabolism of a sloth and a body that’s almost impossible to put on muscles motivated me to study weight loss and nutrition. Sharing what I’ve learned and experienced to help you achieve your ideal body.


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