How Many Calories Does the 7-Minute Workout Burn?
When it comes to gym workouts, time and money can both be an issue—but anyone can spare 7 minutes to do a workout, especially when it doesn't require you to spend on gym memberships or exercise equipment. The One and Done7-minute workout is designed using multiple compound exercises of 60 seconds each, along with warm-up and cool-down periods. These exercises focus on major muscle groups and burn more calories. It becomes even more effective when combined with HIIT (high-intensity interval training), and it's worth a full day’s workout. Spending just 7 minutes a day on these exercises boosts not just your physical health, but also your mental well-being. » See what the experts say about the 7-minute workout The Tabata Study To determine how many calories the 7-minute workout burns, let's take a look at the results recorded by the Tabata study from the University of Wisconsin La Crosse. Similar to 7-minute workouts in their intermittent principle, Tabata-style workouts use a protocol of 20 seconds on and 10 seconds off—for example, sprinting or cycling for 20 seconds and then 10 seconds of rest. This means you can do 2 sets in a minute, amounting to 8 sets in 4 minutes. The Tabata study recorded that you can burn about 15 calories per minute with this type of exercise, which would translate to over 100 calories in total with the 7-minute workout model. These results are surprising, as they show this type of high-intensity workout is just as effective as an hour-long moderate-intensity workout. What Determines How Many Calories You Burn During a Workout? While a Tabata-style workout with a quick warm-up and cool-down is said to burn about 117 calories, this isn't a set number—in HIIT workouts, the higher intensity, the more calories you burn. The number of calories burned during a 7-minute workout will depend on multiple factors, such as: Afterburn: The higher the intensity, the more the hormones are released during the workout. This includes the growth hormone, testosterone, and even irisin, all of which considerably boost the afterburn. This leads to calories continuing to be used up even when you're at rest.Weight: The heavier you are, the harder it gets to do high-intensity workouts. You may also have more fat and less muscle mass, which impacts your ability to do workouts as well as the afterburn—the more muscle your body has, the more intense the afterburn.Age: As you grow older, muscle mass decreases and it gets harder to burn calories. Burn More Calories With the 7-Minute Workout The 7-minute workout is a great way to lose weight efficiently. About 4 minutes of high-intensity workouts along with a warm-up and cool-down routine is all you need—these routines make use of compound exercises in combination with HIIT to create maximum calorie burn and help you achieve your weight loss goals. » Reach your weight loss goals with the One and Done Workout
Asked a year ago
Can Squats Really Help Burn Belly Fat?
Despite all claims, no exercise selectively burns fat from your midsection. However, if you're looking for workouts that help reduce belly fat faster, make sure to add squats to your list. Increasing your calorie burn contributes to belly fat loss, and squats are a great way to burn excess body fat and build muscle at the same time. If you're consistent with your exercise, you'll develop great strength in the muscle groups involved, including building lean muscle mass. The more muscles you have, the more your body burns fat, even when at rest. » Find out if the One and Done Workout helps burn belly fat How Do Squats Help Burn Belly Fat? Squats contribute to burning belly fat via 3 different mechanisms: Burning Calories Squats are a strength training exercise that requires a lot of effort, which means it burns a significant amount of calories. The more squats you do, the higher the calorie burn. However, the calories from your food are burned before your fat reserves are used, so it's vital to control your calorie intake and modify it to promote fat blocking in addition to fat burning. Releasing Hormones The growth hormone and testosterone both increase after doing squats. These increase your afterburn, meaning your body continues to burn calories even after your workout. As quad-dominant movements, squats also stimulate the release of irisin from the muscles, which helps convert white fat cells to brown ones. Brown fat cells burn fat, while the white ones store it. Activating Afterburn Large muscle groups such as quads and glutes stimulate more irisin release compared to smaller muscle movements. Irisin significantly raises the afterburn, boosting your metabolism. The more intense your workout is, the more irisin is released, and your body continues to burn calories after the workout for up to 48 hours or even 72 hours. How Can You Optimize Your Squats? Squats are fairly static exercises. You can optimize your squats to burn even more calories by combining them with weights or an aerobic routine. Try out different squat styles to target specific muscle groups. Use dumbbells or even better, kettlebells. Vary the range of sets and reps and switch between heavy and light weights. » See whether a cold stomach means you're burning fat Add Squats to Your Workout to Burn Belly Fat Squats can really help you burn belly fat. They effectively increase your metabolic rate and help burn more calories for a longer period of time. They also strengthen and condition muscles and promote the release of hormones that further aid fat burning. However, squats alone won't do much if you don't reduce your calorie intake accordingly. Eat smart rather than going on starvation diets, and make sure to execute your squats properly to avoid injury. If you feel any pain or discomfort while performing squats, make sure to consult your trainer or a medical professional. » Make squats part of your belly-burning routine with the One and Done Workout
Asked a year ago
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