05 Dec 7 minute fat burning workout

Perfect for the festive season!

With the Festive Season among us, we tend to become a little less committed to our daily exercise routines in the gym. Whilst this is a time to spend with loved ones and a time to relax, it is also a time where we often pick up bad habits that come along with a lack of routine. Often, the first bad habit is a lack of exercise. With the benefits of High Intensity Interval Training being brought to light in recent years, now is the perfect time to burn some fat and keep those fitness levels up by doing this 7 minute fat burning workout. It will not only ease the guilt from over-indulgence, but also make you feel better, happier and stronger. All it takes is 7 minutes. What is even better is that you don’t need to leave the comfort of your own home. You can even do this in your hotel room if you are travelling. I would recommend doing this first thing in the morning, before the daily festivities take you by storm. This will lift your mood and leave your friends and family wondering what magic formula you are following. Here’s how…

The routine is simple. All you need to do is perform each exercise for 30 seconds, with a 5 second rest in between each exercise. Go straight from one exercise to the next, and within 7 minutes, you would have built up a sweat, built some muscle tone, and got rid of some guilt and fat!

Here are some tips for each exercise:

1. Jumping jacks – Exhale when you lift your hands above your hand (the legs will be in the open position, too). This will make sure your blood pressure doesn’t drop too low or vice versa.

2. Wall sit – Keep the knees in line with the hips and the feet in line with knees. This will make sure the forces through the knees are beneficial, not detrimental. Hold the position at 60 – 90⁰.

3. Push Ups – Inhale on the way down and exhale on the way up. If you are battling, you may drop onto your knees whilst performing this exercise.

4. Abdominal crunch – Exhale on the way up. Inhale on the way down. This ensures maximal activation of the abdominal muscles.

5. Step-up onto chair – If a chair is too high for you, find a step. Step using one leg for 15 seconds, and then change sides for the other 15 seconds.

6. Squat – Keep the knees in line with the hips and the feet in line with knees. This will make sure the forces through the knees are beneficial, not detrimental

7. Tricep dips on chair – Keep the elbows in, and relax the shoulders downwards. Do smaller movements rather than bigger ones, and this will activate the tricep muscle much more efficiently.

8. Plank – Maintain a straight back at al times. NEVER let the lower back arch. This can cause serious damage. Keep the knees slightly bent.

9. High knees – Suck in the tummy whilst doing this exercise. It will activate your core and make the movement easier. Also, land on your toes and try land as softly as possible.

10. Lunges – Do 15 seconds each side. Try not let the knee pass over the toes, and keep the weight on the front foot’s heel.

11. Push up with rotation – A challenging one! If the push up in between each rotation is too difficult, you may do rotations only. Ensure you keep your tummy tucked in at all times so as to reduce pressure on the lower back.

12. Side plank – Keep the feet, knees, hips, shoulders and ears in alignment. Breathe steadily throughout.

NEVER hold your breath whilst performing any exercise.

Live long and prosper,

Jo

Disclaimer: Please consult with your GP, physical therapist/biokineticist, or physiotherapist if you have any pre-existing condition/s that may be worsened with exercise.