To lose pounds quickly we suggest you do 7 minutes of intensive sport per day. We see you laugh … But think again, chain movements in just a few minutes and at very high intensity can make you burn a lot of calories. Bonjour my Body explain how it works, what you have to gain and with what type of session.
How does it work?
Favoring intensity over duration in record time is ideal for losing weight. Indeed, alternating brief efforts at high intensity with very short rest or active recovery times builds muscle mass while eliminating fat mass. In total, it takes a strenuous physical effort of 7 minutes a day.
WHY IS THIS AWESOME?
First of all, you save time, but also and above all, muscle. You can train everywhere: at home or outside. This avoids ruining yourself in a gym. And of course we lose fat!
WHAT TYPE OF WORKOUT TO DO?
1- Stair climbing
Stair climbing mainly allows you to exercise considerable cardiovascular effort in a few minutes. It also makes it possible to strengthen the muscles of the legs in particular of the lower limbs very effectively (mainly the quadriceps and the calves).
The uphill race requires a real work of the foot and requires all of the stabilizing muscles. This type of training, done every day at intensive pace for 7 minutes, reduces the risk of muscle tears or heart failure. This also allows you to breathe better every day and to be less breathless.
2-Fitness exercises with barbell or dumbells
There is nothing better than fitness with a barbell or dumbbells to burn fat and built muscles. We have selected (and tested) the best sequences just for you! 7 minutes a day… let’s do it!
SQUATS
Start standing with your feet at the same distance as your shoulders, holding a 20 to 40 pounds barbell (or dumbbells) in front of your neck and above your shoulders. Bend your knees, and lower yourself down with your hips slightly lower than your knees. Press on your heels to get up. When you come back up, push the bar above your head with your arms fully extended. Lower the bar back to the starting position then repeat the sequence. Do as much as possible in 9 minutes, take 30 seconds breaks every 2 minutes.
THE ROW
Still using a 20 to 40 pounds barbell (or dumbbells), and still starting standing with your feet shoulder-width apart, hold the barbell in front of your thighs with both hands. Then lower your hips until the bar (or dumbbells) is in front of your shins. Stay static for a few seconds. Then bend your elbows, and pull the bar up to your rib cage, keeping your back straight. Slowly release the bar and return to the starting position. Do the sequence as many times as possible in 9 minutes. Take 30 seconds breaks every 2 minutes.
THE DOLPHIN – with barbell only
Add 4 pounds weights to each side of the bar. Kneel on the floor on a carpet. Grab the bar and bring your whole upper body above it. Roll the bar forward. Don’t arch your lower back. Stay for a few seconds, then bring the bar back to the starting position by rolling it towards you. Do the sequence as many times as possible in 9 minutes. Take a 30 seconds break every 2 minutes.
3-Jump rope
You want to strengthen your body, if possible from the bottom up, all quickly and efficiently (arms, abs, buttocks and legs). Well, jump rope is your best friend! To do these exercises, you need a good jump rope. This fashionable accessory giving you the look of a super energetic woman, will remind you of your innocent memories of childhood.
These exercises are not easy, no need to lie to you. However, they will immerse you in the heart of funny memories that will make you forget the pain a little like that of the contest of the one that lasts the longest without getting your feet in the rope.
SQUAT JACK
Jump with both feet together, holding a handful of jump rope in each hand. Try to remember the completely elusive lyrics “songs” that accompanied this movement when you were in elementary school. Do it for 9 minutes with 30 seconds break every two minutes.
HEALS/BUTTOCKS
Stand straight, holding a handful of jump rope in each hand. Jump rope, sending the feet to touch the buttocks. Do it for 9 minutes with 30 seconds break every two minutes.
KNEES IN THE AIR
Stand straight, holding a handful of jump rope in each hand. Jump rope, sending your knees to the sky like during your nasty gym classes at mid school. Do it for 9 minutes with 30 seconds break every two minutes.
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