It’s true that the key to successful weight loss is a caloric deficit. As long as you eat fewer calories than the amount your body uses, then you will definitely lose weight. Keep maintaining a calorie deficit until you reach your ideal body weight.
But other than reaching an ideal weight, you also want to reach an ideal shape. If you want to have a body that is both slim and fit, then exercise is necessary. Exercise is how you get that toned and fit body that is perfect for the beach or just your private, intimate sessions.
You can exercise in a fitness class and hire a personal trainer. Or you can buy weight and strength training equipment to exercise at home. But these options require you to spend money. Not many people have the money to hire a trainer or buy home equipment.
On top of that, it’s easy not to have the will to exercise. You may feel that you lack the desire to get off the couch, or you simply hate exercise. These financial and mental blocks make it difficult for you to set up a regular workout routine.
The good news is this: to get the benefit of exercise you don’t have to go to the gym or workout for an hour. You can start exercising by doing the short and efficient 7-minute workout.
What Are the Benefits of a 7-Minute Workout?
The 7-minute workout is a recent discovery in the world of fitness. It is a short workout designed to give the maximum amount of exercise in the shortest amount of time. It works on the principles of High Intensity Interval Training (HIIT) – and many people like it for the short burst of energy.
Besides requiring only 7 minutes, there are other benefits of a short workout. As written in an article over at Medical Daily:
Not only is high-intensity interval training (HIIT) beneficial for our fitness goals, but it also reduces our risk for suffering any overuse injuries.
Since the workout is short, you minimize injuries due to exercise. You don’t workout for too long to become exhausted, so you stay focused and avoid injury. The short workout is great for beginners.
The article goes on to quote Donovan Green, a celebrity fitness trainer:
If you are new to exercise, or it’s been a while, then this may be for you, as the 7-minute workout exercise is exactly just for that — it is designed for beginners or busy people to be able to perform this intense, short workout.
They can do it at home or at work. Seven minutes is easier to do and is more efficient than a 1-hour workout. It will boost your metabolism and increase strength during the workout.
Source: Justin Caba, “Why The 7-Minute Workout Works”
Of course, we can’t say that the 7-minute workout is the best workout. The one-hour workouts have their uses, depending on your fitness and health goals. In fact, longer than one-hour workouts have certain uses too, especially if you are aiming at bodybuilding.
But for most people who simply want to lose weight to look good and stay healthy, a 7-minute exercise is easy to do. Since it is easy, you won’t feel much resistance to doing it. You will most likely do it often enough to start seeing results that make you want to exercise more.
Wes Virgin’s Version of the 7-Minute Workout
According to Wes Virgin in his Fat Diminisher book:
In all honesty, 7 minutes per day is all that is required for the entire month to see visual results, but as you move from week to week your body will gain a momentum which means adding an extra 7 minute workout within a 24 hour period which gives you results 10 times over.
The Fat Diminisher system utilizes an alkaline diet and 7-minute workouts. But Wes has designed a specific system of 7-minute workouts that aim to make you burn fat as fast as possible. You can read the book to learn about this specific design if you want to follow Wes’ blueprint.
However, there is a free video available from Wes’ YouTube channel. In this video, he shows a seven-minute workout that beginners can do. Note that the video is from several years ago, before Wes made the Fat Diminisher system containing new 7-minute workouts.
Do the following seven exercises in seven minutes workout once every day for 30 days:
- Toe to hand
- Hand claps with a squat
- Wide arms pushups
- Butt kicks
- Sky jumpers
As you can see from the video, the workout is short enough for you to start doing it. But, at the same time, it’s demanding enough that you will exercise your muscles and burn fat. You can begin by following the workout from the free video above. Once you have started to get results, then you find more custom 7-minute workouts from the complete Fat Diminisher system.
The 7-minute workout should get you started, even if you don’t like exercise. Once you find out that you can do it from start to finish, you’ll grow confidence in your capability to exercise. You may even change your feeling about exercise, from hating it to liking and loving it.