The video is a fitness tutorial focusing on a seven-minute high-intensity workout designed for burning fat, training muscles, and improving overall health. Below is a summarized outline of the video content:
7 Minute Workout to Lose Weight
1. Jumping Jacks
Jumping Jacks are a cardiovascular exercise where you jump to a position with the legs spread wide and the hands touching overhead and then return to a position with the feet together and the arms at the sides. The emphasis is on landing softly on the toes and maintaining a straight back and tight abdominals. For those who can’t jump, the alternative is to raise the feet in a lateral direction one at a time.
- Avoid violent impact with the floor; land on your toes.
- Keep the back straight and the abdomen tight.
- Alternative: Raise feet in a lateral direction one at a time.
2. Wall Squat:
The Wall Squat involves leaning against a wall with feet shoulder-width apart and then bending the knees to lower the body. The key is to keep the head and back adherent to the wall and not to rotate the legs inward or outward. For those struggling with this movement, bending the legs less is recommended as an alternative.
- Keep head and back adherent to the wall.
- Do not rotate your legs inward or outward.
- Alternative: Bend legs less.
3. Push-Ups
Push-Ups are performed by maintaining a plank position and lowering the body to the ground by bending the elbows and then pushing back up. It’s crucial to keep the head, shoulders, and hips aligned and the abdominals and glutes tight. If needed, resting the knees on the ground is an acceptable alternative.
- Keep head, shoulders, and hips aligned.
- Maintain abdominals and glutes tight.
- Alternative: Rest knees on the ground.
4. Crunch:
Crunches involve lying on the back with knees bent and lifting the upper body towards the knees. It’s important not to strain the neck and to maintain the lower back on the floor, keeping the abdominal muscles tight. Those struggling can outstretch their arms along the body as an alternative.
- Do not strain the neck; stare at a fixed point on the ceiling.
- Never lift the lower back off the floor.
- Alternative: Outstretch arms along the body.
5. Step Up:
Step Up exercise involves stepping up onto a chair or an elevated surface and then stepping back down, maintaining balance, and keeping the abdominals and glutes contracted. Staring at a fixed point in front helps in maintaining balance. Using an object of lower height can be an alternative.
- Stare at a fixed point in front to maintain balance.
- Keep abdominals and glutes contracted.
- Alternative: Use an object of lower height.
6. Squats:
Squats are performed by standing with feet shoulder-width apart and bending the knees to lower the body. The knees should not exceed the toes during the descent, and the abdominals and glutes should be contracted. Bending the legs less is an alternative for those who find standard squats challenging.
- Do not exceed toes with knees during descent.
- Maintain abdominals and glutes contracted.
- Alternative: Bend legs less.
7. Triceps Dips:
Triceps Dips involve using a chair or a bench to lower the body by bending the elbows and then pushing back up. The elbows should not be overextended to avoid straining the joints, and the abs should be contracted to stabilize the spine. Bending the legs at 90 degrees is an alternative.
- Do not extend elbows while bringing the torso down.
- Keep abs contracted to stabilize the spine.
- Alternative: Bend legs at 90 degrees.
8. High Knee Run:
High Knee Run is a cardiovascular exercise where you run in place, bringing the knees as high as possible. The torso should be straight, and the descent should be finished on the toes. For those unable to maintain the pace, slowing down is recommended as an alternative.
- Maintain torso straight; contract abdominals.
- Finish the descent on your toes.
- Alternative: Slow down the pace.
9. Front Lunges:
Front Lunges involve taking a step forward and lowering the body until both knees are bent at a 90-degree angle. The back knee should not touch the ground, and the abdominals should be kept tight. For those who find this challenging, not bending the legs is an alternative.
- Do not touch the ground with the knee of the back leg.
- Keep abdominals tight.
- Alternative: Do not bend your legs.
10. Side Plank:
Side Plank involves lying on one side with the body straight and lifting the body using one forearm. The body should be aligned from head to feet. Bending the leg at 90 degrees and resting the foot and knee on the ground is an alternative for those who find the standard side plank challenging.
- Head, shoulders, hips, and feet should be aligned.
- Alternative: Bend the leg at 90 degrees and rest the foot and knee on the ground.
11. Push-Ups with Rotation:
This exercise combines a standard push-up with a rotation to one side, extending the arm upwards. The abdomen should be constantly tight, and the shoulders and pelvis should move at the same time. Resting the knees on the ground during the push-up is an alternative for those who find the exercise challenging.
- Maintain abdomen constantly tight.
- Shoulders and pelvis should move at the same time.
- Alternative: Rest your knees on the ground during the push-up.
Recommendations:
Here are a few recommendations to increase the benefits of your 7 minute workout to lose weight:
- To increase benefits, repeat the exercises several times.
- Ideal to do the workout every day, but at least three times a week is recommended.
- The video encourages viewers to download their app for a virtual personal trainer and to subscribe to their channel for more videos.
Conclusion:
The video provides a concise and clear guide for a high-intensity 7 minute workout to lose weight, with alternatives for each exercise to accommodate different fitness levels. It emphasizes proper form and alignment to avoid injuries and maximize benefits.
See also these workout videos: The Best Exercise For Weight Loss, How to Assess Your Weight Loss Diet and Exercise Routine,
