Workout of the Day: Burn Fat While Coffee Brews

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

7 minutes of exercise to boost your metabolism and start your day energetically.

The workout will load the muscles of the whole body and pump the rectus and oblique abdominal muscles especially well. The interval format keeps your heart rate high for the entire seven minutes, so you'll burn a lot of calories and continue to expend more energy even after you're done.

How to do a workout

The complex consists of seven exercises:

1. Squat push-ups.
2. Abduction of the leg in the bar on the forearms.
3. Side plank.
4. Walking bar.
5. Running with a whip.
6. Running with a high hip lift.
7. Jump squat.

Do each movement for 45 seconds, then rest for 15 seconds and move on to the next. Try to work hard to get the most out of a short workout.

If some of the exercises seem too difficult for you, simplify them to suit your level - we will write how to do it. You can also shorten your work time if you can't get through 45 seconds without rest. For example, perform movements for 40 or 30 seconds, and rest for the remainder of a minute.

You should not try this workout if you have problems with the cardiovascular system, a lot of excess weight, or other conditions in which it is not recommended to exercise intensively.

How to do exercise

Squat push-ups

Push up until your chest touches the floor, and then push off from it and substitute your legs, going into a half-squat. Make sure that your elbows are pointing backwards and not to the sides during push-ups. Tighten your abs to keep your lower back from sagging.

If this movement is too difficult for you, do regular push-ups, then with a jump, put your legs closer to your hands and return to the support position.

Abduction of the leg in the bar on the forearms

Move your legs out in a small circle and return them back. Tighten your abs so that your lower back does not collapse.

Side bar

Hold the position for 23 seconds in each direction. Keep your body stretched out in one line, making sure that your pelvis does not drop in the process.

Walking bar

Stand in support lying, one by one, lower your hands on your forearms and return to the starting position in the same way. Keep your core firm, tighten your abs and glutes.

Running with a whip

Run on half-toes, work vigorously.

Running with a high hip lift

Bend your elbows and open your palms to the floor. Run on your toes, raising your knees high and trying to reach your palms with them.

Jump squats

Squat full range - as deep as you can keep your heels flat on the floor. Keep your back straight. Jump out low, help yourself with your hands.