Today, I’m going to put together a fat burning exercise routine for you that takes just seven minutes to do. The aim of this program is to provide a metabolic boost with minimum time requirement.
Can you get super-diesel by doing this exercise routine everyday and nothing else? No, but it’s a good way to throw some high intensity exercise in if you only have a few minutes available to workout.
Prepare to work very hard with this circuit and realize that you will will be moving for the full seven minutes. This is not a beginners workout, though it can easily be modified for anyone.
1) 30 Jumping Jacks (30 seconds)
This is to get the heart rate elevated and get you moving. This should not be difficult, rather it should serve as a preparation of what is to follow.
2) Mountain Climber (30 seconds)
You should go as fast as you can for 30 seconds. This should be fairly difficult and you should be starting to lose your breath at the end.
3) Plank (30 seconds)
This will allow you to “rest” from your high intensity exercise and do something without movement. The difficulty here is that you will already be in a semi-plank for 30 seconds during the mountain climber. Can you hold it?
4) 12 Spiderman Pushups (30 seconds)
Now we get in a little upper body work with a side of core. This is not easy after the mountain climber and plank.
5) Slow Marching with High Knees (30 Seconds)
It’s important that you keep moving but this interval is meant for recovery. Your heart rate should lower a bit from these 30 seconds.
6) 8-10 Burpees (30 seconds)
Do as many as you can in 30 seconds. Feel free to curse me out as you do them. Believe me, you’ll feel good when you’re done.
Next, repeat each of the six exercises with no rest. Keep moving and keep going hard.
After you have repeated all six, finish with 60 jumping jacks in 60 seconds. That will finish things off nicely and then you can walk it off to lower the heart rate slowly.
Call it “Seven Minutes of Hell” if you’d like. This is certainly not an easy workout. But it requires no equipment whatsoever and can be done anywhere. That makes it a great excuse-buster.
Give this workout a try some time this week and let me know how it goes. Remember, it only takes seven minutes so NO EXCUSES!