7 DAY CHALLENGE 7 MINUTE WORKOUT TO LOSE BELLY FAT - HOME WORKOUT TO LOSE INCHES Lucy Wyndham-Read

Summary

This 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

00:00

🏋️‍♀️ 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.

05:00

🔥 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.

10:03

🌟 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.

Keywords

💡Workout

A workout refers to a session of physical exercise, often aimed at improving overall health and fitness. In the context of the video, the workout is a seven-minute routine designed to help viewers lose between one to two inches from their waist. The script emphasizes the importance of following the workout for seven consecutive days to achieve the desired results, as seen in the line 'follow this for seven days to lose, between one to two inches from your waist.'

💡Weight Loss

Weight loss is the process of reducing the total body mass, often through a combination of diet and exercise. The video's theme revolves around weight loss, specifically targeting the waist area. The trainer's expertise in weight loss is highlighted, and the workout is described as a method to 'reduce any excess of body fat which, means we are going to be helping to reduce any belly fat.'

💡Fitness Trainer

A fitness trainer is a professional who designs and instructs exercise programs to help individuals achieve their fitness goals. The script introduces the speaker as a 'qualified weight loss expert and fitness trainer with over 25 years experience,' emphasizing their credibility and experience in creating effective workout programs.

💡Calorie Burning

Calorie burning refers to the process of the body using energy, often through physical activity, to burn calories and potentially lose weight. The video script mentions that the exercises are designed to 'look at doing calorie burning so we are going to be reducing any excess of body fat.' This concept is central to the workout's goal of waist reduction.

💡Toning

Toning in fitness refers to the process of strengthening and firming muscles without necessarily adding bulk. The script states that the exercises are designed to 'tone and strengthening and sculpting through your waist and your tummy muscles,' indicating that the workout aims to improve muscle definition and appearance.

💡Pendulum Swing

The pendulum swing is one of the exercises mentioned in the script, where participants move one foot from side to side, mimicking the motion of a pendulum. This exercise is part of the workout routine and is described as a way to 'help increase your calorie burn' and 'tone through your waist.'

💡Skater's Lunge

A skater's lunge is an exercise that involves lunging to one side while bringing the opposite arm across the body, similar to the motion of a speed skater. The script describes this move as a 'good calorie burning' exercise that 'help shape and sculpt into the waist,' highlighting its role in the overall workout program.

💡Core Stability

Core stability refers to the strength and stability of the muscles in the torso, particularly the abdominal and back muscles. The script mentions an exercise that works on 'core stability,' which is crucial for overall fitness and preventing injuries. The exercise is part of the routine to ensure that participants not only lose inches but also improve their overall physical conditioning.

💡Active Muscle Tissue

Active muscle tissue is the muscle mass in the body that is engaged during physical activity. The script explains that by exercising, participants will 'increase your active muscle tissue,' which will 'reset your metabolism' and 'naturally speed up your metabolic rate.' This concept is important as it underscores the long-term benefits of the workout beyond just immediate weight loss.

💡Cool Down Stretch

A cool down stretch is a series of slow, gentle stretches done at the end of a workout to help the body recover and reduce muscle soreness. The script concludes with a mention of a 'cool down stretch' to be performed after the workout, emphasizing the importance of this step in the overall fitness routine for proper recovery and to maintain flexibility.

💡Nutrition

Nutrition refers to the process of consuming and utilizing food for growth, health, and bodily maintenance. The script stresses the importance of 'being super good with nutrition' alongside the workout for achieving results. It suggests that a healthy diet is a crucial component of the weight loss journey, complementing the physical exercise with proper fuel for the body.

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