7 DAY CHALLENGE 7 MINUTE WORKOUT TO LOSE BELLY FAT - HOME WORKOUT TO LOSE INCHES Lucy Wyndham-Read
Summary
TLDRThis seven-minute workout, designed by a 25-year experienced fitness trainer, promises to help you lose 1-2 inches from your waist in a week. The routine combines calorie-burning exercises with toning and strengthening moves targeting the waist and tummy muscles. It's recommended to perform the workout daily for seven days, ideally in the morning to boost metabolism. To maximize results, pair the exercise with proper nutrition. The trainer also suggests measuring your waist and hips before starting and offers a cooldown stretch to end the workout.
Takeaways
- 🏋️♀️ The workout is designed to be done for seven consecutive days to lose one to two inches from the waist.
- 👤 The trainer is a qualified weight loss expert and fitness trainer with over 25 years of experience.
- 🔥 The program focuses on both calorie burning and toning the waist and tummy muscles.
- 🎯 The exercises are specifically created to target and sculpt the abdominal area.
- 📅 It's recommended to do the workout in the morning to boost metabolism for the rest of the day.
- 🚫 The workout is adaptable, allowing modifications for those who find certain moves too challenging.
- 🎵 For subsequent days, the trainer suggests muting the video and playing favorite music during the workout.
- 📏 Participants are encouraged to take waist and hip measurements before starting the program to track progress.
- 🍽️ Nutrition plays a crucial role, and the trainer emphasizes the importance of a healthy diet alongside the workout.
- 🌟 The trainer offers additional resources, such as a healthy eating book, to support a holistic healthy lifestyle.
- 👍 Positive reinforcement is used, with the trainer encouraging viewers to share their results and engage with the community.
Q & A
What is the main goal of the seven-minute workout described in the script?
-The main goal of the workout is to help participants lose between one to two inches from their waist by following the program for seven days.
Who is the presenter of the workout program?
-The presenter is a qualified weight loss expert and fitness trainer with over 25 years of experience.
How does the presenter suggest participants should listen to the workout?
-On the first day, participants can listen to the presenter's voice for narration and coaching, and on subsequent days, they can mute the presenter and play their favorite music.
What is the recommended time to perform the workout each day?
-It is recommended to do the workout first thing in the morning to preset the metabolism and calorie burn for the rest of the day.
What is the first exercise in the seven-minute workout routine?
-The first exercise is straight leg kicks with the opposite hand towards the foot, performed for 60 seconds.
What is the purpose of the exercises included in the workout routine?
-The exercises are designed to burn calories, reduce body fat, tone and strengthen the waist and tummy muscles.
What is the 'pendulum swing' mentioned in the script?
-The 'pendulum swing' is an exercise where participants hold their arms up in front and move one foot from one side to the other, similar to a pendulum.
How does the presenter suggest modifying exercises if they are too difficult?
-If exercises are too difficult, the presenter suggests standing close to a sofa and using it for support, or modifying the movement to a step instead of a jump.
What is the 'skater's lunge' and how long should it be performed for?
-The 'skater's lunge' is an exercise where participants take a lunge from one side to the other as if they are skating, and it should be performed for 60 seconds.
What is the importance of measuring waist and hip sizes before starting the workout?
-Measuring waist and hip sizes helps track progress and see the results of the workout after seven days.
What does the presenter suggest as a key factor for achieving results from the workout?
-The presenter emphasizes the importance of nutrition alongside the workout, suggesting a healthy diet for optimal results.
Outlines
🏋️♀️ Seven-Day Waist-Slimming Workout Introduction
The speaker introduces a seven-minute workout designed to help lose one to two inches from the waist over the course of seven days. As a weight loss expert and fitness trainer with 25 years of experience, the speaker has created a program that combines calorie burning and toning exercises to reduce belly fat and strengthen the waist and tummy muscles. The workout is structured with a warm-up and a series of exercises that target the waist and abdominals. The speaker encourages viewers to follow the program exactly for seven days and suggests muting the video after the first day to play their favorite music. The importance of consistency and the benefits of the workout are emphasized, including improved heart health, fitness, and well-being.
🔥 High-Intensity Workout Moves and Motivation
The speaker details the high-intensity workout moves, including straight leg kicks, pendulum swings, and skater's lunges, which are designed to burn calories and tone the waist. The workout is non-stop, with each move performed for 60 seconds. The speaker motivates the audience by reminding them of the benefits of exercise and the importance of a healthy lifestyle. The focus is on transforming bodies and minds, and the speaker shares their expertise in helping people of all ages and backgrounds achieve results. The workout is meant to be done in the morning to boost metabolism and calorie burn throughout the day.
🌟 Final Workout Moves and Post-Workout Tips
The final part of the workout includes side bends and abdominal crunches to target the waist and abdominal muscles. The speaker emphasizes the importance of pushing through the challenge to achieve the best results. After completing the workout, the speaker provides a quick cool-down stretch and offers tips for measuring progress and maintaining a healthy diet. The speaker also highlights the benefits of the workout beyond physical changes, such as increased energy, improved confidence, and mental well-being. The video concludes with a call to action for viewers to subscribe, like, and share the video, and to return after seven days to report their results.
Mindmap
Keywords
💡Workout
💡Weight Loss
💡Fitness Trainer
💡Calorie Burning
💡Toning
💡Pendulum Swing
💡Skater's Lunge
💡Core Stability
💡Active Muscle Tissue
💡Cool Down Stretch
💡Nutrition
Highlights
Seven-minute workout designed for waist and tummy fat reduction.
Created by a qualified weight loss expert with over 25 years of experience.
Encouragement to do the workout for seven consecutive days for optimal results.
Incorporate a one-minute warm-up before starting the workout.
Straight leg kicks with opposite hand towards the foot as the first exercise.
Exercises aim to burn calories and reduce body fat, especially around the waist.
Pendulum swing exercise to tone the waist and work the abdominals.
Suggestion to do the workout in the morning to boost metabolism for the day.
Reach up and walk out exercise to strengthen and develop tummy muscles.
Skater's lunge for calorie burning and waist sculpting.
Split stance exercise to work the upper body, core stability, and legs.
Wide stance side bend to target internal and external obliques for waist shaping.
Abdominal crunch as the final move to engage all major abdominal muscles.
Cool down stretch and tips for measuring progress and maintaining a healthy diet.
Emphasis on the importance of consistency and nutrition for achieving results.
The workout is designed to re-energize and promote a healthy lifestyle.
Invitation to share results and engage with the fitness community.
Transcripts
this is a seven minute workout that you
follow this for seven days to lose
between one to two inches from your
waist and as a qualified weight loss
expert and fitness trainer with over 25
years experience i know what works so
i've put together this program you
follow it exactly for seven days and
i've had such an incredible response on
facebook social media that i decided to
create it as a video for you in real
time now if you haven't done a warm-up
hit the pause button now march on the
spot for one minute if not we will get
straight into this seven minute workout
so the first move we've got coming up
you've got 10 seconds before it starts
just so you can see the move we are just
doing the straight leg kicks and taking
the opposite hand towards the foot
you're going to be doing this for a
duration of 60 seconds so the key thing
with this is keep your back nice and
straight and this exercise routine that
i've designed for you is going to be
doing two things we're going to look at
doing calorie burning so we are going to
be reducing any excess of body fat which
means we are going to be helping to
reduce any belly fat then also all these
exercises that i've specifically created
for you are going to be toning and
strengthening and sculpting through your
waist and your tummy muscles all right
that's good so you're doing another 30
seconds so the aim is you are gonna do
this workout seven days in a row so for
the first day today you can have my
voice on so you can hear the narration
and the coaching then when you do day
two day three day four et cetera you can
mute me and have on your favorite music
but please promise me you do this for
seven days because i know you are going
to love the results and let's go last
five seconds four
three
two and one all right so move number two
you've got a 10 second preview before we
start i'm going to hold the arms up in
front and you're just going to take one
foot from one side to the other it's
called a pendulum swing if you don't
like doing impact and jumping you can
just step that from one side to the
other so this one here we again we are
helping to increase your calorie burn
we're toning through your waist we're
working through those abdominals that's
good and we're just doing it non-stop
again we are doing that duration of 60
seconds but you're already 20 seconds
down you just got 40 seconds to go and
keep thinking about the benefits
remember in life if you put in 100 you
get in results of 100 back so that's
where i really want you to focus this
week on doing this for seven days
non-stop and also aim to do it first
thing in the morning that way you have
then preset your metabolism your calorie
burn for the rest of the day all right
that's good and we've just got last 10
seconds coming up now of this move so
let's just keep going it's feeling
challenging but just think you're
increasing your heart health your
fitness your well-being so we are doing
more than dropping the inches all right
we got three let's go two
and one so move number three that we're
going to be doing this one we're going
to reach up to and walk out if you find
it too hard to come all the way down
onto the ground what i suggest you do
this move standing close to a sofa and
you can then just walk your hands out
onto the sofa and then come back up if
you find it too hard to come all the way
down onto the ground so we're walking
out so this one again we are still
increasing your calorie burn and we're
performing an exercise which is also
going to help to really strength and
develop those tummy muscles that's good
reach up and then walking that out
that's good keeping that going
reaching up so you are nearly halfway
through on this one
that's good and reaching that back up
and remember the more you excise and if
you do this for the duration of seven
days every day you do it you're
increasing in your health but you are
also increasing your active muscle
tissue which means you are going to
reset your metabolism it is going to
naturally speed up your metabolic rate
so you will find that you are burning
more calories every day as a result of
doing these workouts and we have now got
last five seconds i'll count you down
four let's go three
two and one all right so for our next
move move four we're going to do a
skater's lunge so we are just taking it
from one side to the other now with this
one it's a really good calorie burning
and if you really exaggerate bringing
that arm over do that for 60 seconds
that's going to help shape and sculpt
into the waist
that's good and so we're well over
halfways well over halfway through
today's workout so let's just keep going
keep focused
and remember right now you are investing
in you and your health and i know as a
trainer with over 25 years experience i
know how to transform bodies and minds
these are results from my workouts of
every single age every background people
that have never even worked out before
or have worked out who've done diets and
their weight has yoyoed backwards and
forwards mine is about keeping the
results it's about a lifestyle it's
about seeing your body change that's
good and let's just keep going you've
got last 10 seconds coming up now and
let's just keep going you can do it and
i'll count you down from the last five
nearly done so this is really a nice
aerobic exercise and sculpting three
let's go two
and one all right so we are already now
on move number five now this one you're
going to be in a split stance and it's
as if you're about to sprint and we're
gonna do 30 seconds on one leg then we
will change to the other leg
okay so let's drive that up that's good
so with this one here the benefit here
you are working through your upper body
you're working through your middle body
we're toning through your abdominals
we're working on your core stability
we're also turning through the legs
let's just keep that going
that's good and you want to keep pushing
yourself when it feels challenging
that's when we really get the results
that's good we've got 10 more seconds
left on this leg then we're going to
change to the other side
let's go four take it three
two and one let's now change take that
to the opposite leg so you're driving
that leg up as if you're about to run
keep going that's good
and then we just got two moves after
this so we are nearly done today keep
thinking of those benefits and look at
these real results this is as a result
of simply working out and eating a
healthy diet
all right that's good let's go last 10
seconds
and then we've got from now let's drive
it up go five take it four
three
two and one all right so move number six
stand with your feet wider than shoulder
width distance apart we're going to
reach the hands up and then down to the
sides this one here again we're just
increasing the calorie burn but also
what we're doing now we're shaping into
the waist this is where we're going to
lose those inches take it from one side
to the other make sure you don't lean
forwards neither lean backwards you're
literally just going down to one side
and really take that arm out as far down
try and get it beyond the line of the
knee reach it across that's good coming
down so these side bends are really good
for working your internal and external
obliques which means these criss-cross
muscles across your waist help to draw
in those tummy muscles that's good and
reaching that over so we are less than
halfway through on this one
that's good and you've just got now 20
seconds to go let's keep that going each
time try and come down a little bit
further
and then we've got the last move now the
last move we're going to come down onto
the ground to perform the abdominal
crunch
if you don't like doing exercises on the
floor for your tummy you can stand up
and just do knee lifts for 60 seconds
alternatingly lifts all right so let's
now come down onto the ground this is a
move seven fingertips to the side the
head we're gonna criss-cross so you take
the elbow over towards the opposite knee
we're doing this for a duration of 60
seconds the reason why i've chosen you
this abdominal exercise to do is this
one engages all three major muscles so
we are working through what's known as
the transverse abdominis your deepest
abdominal muscle it's also working
through your internal and external
obliques that's what shapes the waist
and then it's working on the top muscle
the rectus abdominus which is the long
one that is attached from underneath
your ribs all the way down to the pubic
bone all right you are doing really well
you have just got now last 30 seconds
for me so keep going that's good it's
all about pushing yourself to the max
remember we are just doing seven minutes
and you are just doing seven days for me
non-stop we're gonna get amazing results
and because we're just doing seven
minutes we're not gonna worry about a
rest day we're just gonna go for it
seven days to see
one to two inches off your waist and
let's just go for it you got last five
seconds from now four take it three
two and one and that is your seven
minute workout complete now i'm going to
quickly run through a cool down stretch
and also some tips for you if you really
want to see results if you need to hit
the pause button to grab some water if
not we will get straight into doing some
stretching
so the first thing that we want to do is
it's a good idea to actually take your
measurements today and if you can with a
tape measure measure around the
narrowest part of your waist it's also
really good idea to measure at the
widest part of your hips because you
might find that it comes off more from
the hips or it might come off more from
the abdominals but if you make a note of
these two measurements
and in just seven days if you stick to
it but what you need to be is be strict
and make sure you don't miss out on a
workout the other thing is be
super good with nutrition and i promise
you if you do that you will see results
okay that's good and the great thing is
by doing this challenge it's also going
to really help to re-energize you it's
going to get you on that positive road
that healthy lifestyle and the nutrition
it simply doesn't have to be about
eating just a lettuce leaf you can enjoy
food there are so many lovely recipes
and don't forget i've got my healthy
eating book which has got lots and lots
of quick easy healthy recipes that are
easy to make
it's good make sure the supporting legs
slightly bent on that one
and let's now just take the arms behind
just fill stretch through the upper back
and remember with fitness fitness
rewards you in so many ways there will
be so many benefits you are going to get
from today's workout you now will have
so much more energy you will feel in
control it helps improve your confidence
your health your well-being your mental
state absolutely everything and just
let's reach the arms up so we have also
worked through the arms the legs
absolutely everywhere so well done if
you liked today's video please give it a
thumbs up if you're not already hit that
subscribe button if you like it please
share it on facebook and as a qualified
online trainer with over 25 years
experience i know what works and how to
get you results so seven days come back
and let me know how many inches you lost
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