8-minute workout that will rid you of fat in a week – Most people wouldn’t turn down the opportunity to get stronger healthier and more toned with minimal effort. Unfortunately, you usually don’t have the time or desire to hit the gym regularly. But don’t worry, this quick eight-minute workout can easily be done at home and will do wonders on your body.
Now, you’d better change into your workout clothes because we’re about to start the exercise together.
An 8-minute workout that will rid you of fat in a week :
One of the best warm-ups is jogging in place, keep jogging for 30 seconds, try not to lift your feet high off the ground, you should mostly hop from one foot to the other. And go… warming up is extremely important before you start any workout, no matter how short it is. It gets your blood flowing to warm up and stretch your muscles and joints, this is what gets your body ready for physical activity to lower the risk of injuries.
Moving on to the second part of the warmup, you get a jog in place again but this time try to bring your knees up as high as you can, ideally, your thighs should be parallel to the ground, again do this for the next 30 seconds starting now, lifting your knees will increase your heart rate and that’s perfect for a good warm-up. On top of that, jogging in place is an effective way to lose weight since it burns a ton of calories. Now that you’re all warmed up we can start the main part of the workout
Lie on your back with your knees bent and your feet flat on the floor, squeeze your glutes together to lift your hips up towards the ceiling, hold this position for two seconds then lower yourself back to the ground, do ten reps. While doing this exercise don’t use your lower back when you need to pull yourself up, this can lead straight to an injury. They’ll provide you with strong legs and a beautiful backside, when done correctly they can even release lower back tension.
Get into the push-up position, your hands should be shoulder-width apart and directly below your shoulders, don’t let your hips sag towards the floor, your body should be completely straight. Lower yourself towards the ground while keeping your elbows as close to your body as you can, stay in the lowered position for two seconds then lift yourself back up, do ten reps. If this seems too hard at the moment you can do just five push-ups, or try doing the bent knee version to make it a little easier, don’t worry if you’re struggling you’ll get there in time. Push-ups are an awesome bodyweight exercise, they train your arms, shoulders, chest, and abs.
4. Mountain climbers
Get into the straight leg push-up position, make sure that your core is tight. Now, you’re gonna run in place by bringing each knee up to your chest, your hips shouldn’t rise to keep your body straight the whole time, repeat this exercise for the next 30 seconds. Mountain climbers increase your heart rate so that you burn a lot of calories, they speed up your metabolism and are perfect for sculpting your abs. Strengthening your arms, shaping your glutes, and training your legs.
5. Jumping jacks
Stand up straight with your feet together and your arms at your sides, as you jump to bring your arms up above your head and spread your feet slightly wider than shoulder-width apart, jump again and return to the initial position. Repeat 30 times, this cardio exercise is great for your leg muscles and your core, it’s also beneficial for your cardiovascular health, on top of that jumping jacks burn plenty of calories and boost your metabolism.
Stand straight with your feet hip-width apart, bend over and put your palms on the floor in front of you, move your feet back in a jump. You should find yourself in a straight arm plank with your hips lifted and your core tight, stay this way for two seconds and then jump back, your feet should go to the outside of your hands. Stand up and jump as high as you can, your arms should go overhead, do ten of these, burpees are practically a full-body exercise.
First of all, they burn a ton of calories. since this is a high-intensity cardio exercise you’ll lose 50 % more fat than you do with most other exercises. Secondly, burpees strengthen your whole body, by doing them you train your quads, hamstrings, glutes, abs, arms, and chest. They also develop endurance and help you get in shape really fast.
7. Arms up crunches
Lie flat on your back with your knees bent and your feet on the floor, raise your arms overhead and keep them this way the whole time, engage your core to slowly raise your upper body off the floor in a crunch, hold it for two seconds and then lower yourself back down, repeat this exercise 10 times. Crunches are one of the best exercises for training your abs and getting the six-pack of your dreams, besides that they strengthen your core and increase your range of motion and flexibility, they improve your posture and lower the risk of back injuries.
8. Reverse lunges
Stand straight with your feet hip-width apart, take a big step back and lower your body so that both knees form 90-degree angles, hold this position for two seconds and then pull yourself back up by using your front leg, do six reps on each leg. Reverse lunges will make your hips and thighs stronger and burn a good amount of calories since they involve each leg one at a time they’re also great for your balance and stability.
9. Lateral split squats
Stand with your legs straight and much wider than shoulder-width apart, slowly bend your left knee forward to lower yourself towards the ground, return to the initial position and do the same thing with your right leg, do six reps on each side. Lateral split squats strengthen your legs more effectively than regular squats, they target all kinds of muscles including your abs, for an added challenge you can do them with dumbbells.
Get into a plank with your body weight supported by your toes and forearms, make sure your elbows are in line with your shoulders, keep your torso rigid and don’t let those hips depth, make sure you’re looking at the ground and that your neck muscles are relaxed, hold this position for 30 seconds. Challenge yourself by adding one more second each time you repeat this workout, believe it or not, planking is also a full-body exercise, it trains not just your abs but also your neck, biceps, thighs, and shoulder muscles. When done regularly planking will strengthen your core and lower the risk of a back injury, it also boosts your metabolism and greatly improves your posture.
And that’s all there is to this eight-minute fat-busting exercise routine, how do you feel after the workout?.