7 Minute Workout To Lose Belly Fat
Full Body No Equipment Workout To Burn Calories At A Blistering Pace
On today’s episode of Live Lean TV, I’m taking you through a follow along 7 minute workout to lose belly fat.
This full body no equipment workout challenge is going to burn calories at a blistering pace.
I’m so excited that you’ve joined me for today’s exciting 7 minute workout.
Yes, all I’m asking is for 7 minutes.
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That’s how long it will take for me to put your body to the test and kick your butt.
Let’s get moving.
7 Minute Workout Challenge
Trainer:
Brad Gouthro, PTS/NWS, Host and Creator of Live Lean TV, and the #1 expert teaching people all over the world how to Live Lean 365 days a year.
Workout Duration:
7 minutes
Workout Designed To Focus On:
Full body metabolic conditioning featuring bodyweight calorie crushing exercises to lose belly fat.
Required Equipment:
You do not need any equipment.
All you need is a 10 yard space to move your body.
Since this is a timed workout challenge, I do recommend you pick up this interval timer to keep track of your work and rest periods.
Workout Instructions:
Complete one set of exercises A1-A12, one after another, in circuit format.
Set your interval timer for 25 seconds of work followed by a 10 second break for a total of 12 sets.
- Work Time: 25 seconds
- Rest Time: 10 seconds
This equals a total of 7 minutes.
If you want to keep going, take a 2 minute rest after the first circuit, then repeat the A1-A12 circuit one more time.
7 Minute Workout Challenge Exercises
During this 7 minute workout challenge, we will be completing 12 exercises.
Click the links below for the step-by-step exercise demonstrations
A1. Multiple Response Repeated Broad Jump
The first exercise is the multiple response repeated broad jump.
You will be feeling this in your glutes, quadriceps, and calves.
- Reps: 25 seconds
- Rest: 10 seconds
- Sets: 1
Coaching cues:
- Stand at the start of your 10 yard space.
- Once you are ready to go, click the start button on your interval timer.
- This movement is similar to a jump squat, however the goal with the broad jump is to jump forward and land, rather than just jumping up and landing in the same spot.
- Focus on landing softly to cushion your joints.
- Once you reach 10 yards, turn around and make your way back to the starting line.
- Continue until the 25 second buzzer beeps.
- Take a 10 second break, then come back to the center of your workout space, before moving on to the next exercise.
A2. Walking Lunge
The second exercise is the walking lunge.
We’re hitting the lower body early in this workout.
- Reps: 25 seconds
- Rest: 10 seconds
- Sets: 1
Coaching cues:
- Go back to the start line of your 10 yard workout space.
- Once the buzzer beeps you in, complete the walking lunge.
- As you complete each lunge, move your arms like an athlete.
- Once you reach the end of the 10 yards, turn around and complete the walking lunges back to the start line.
- Stop once you hear the 25 second workout beep, then move back to the center of your workout space.
- Take a 10 second rest before moving on to the next exercise.
A3. Push Up Bear Crawl
The third exercise is the push up bear crawl.
We’re going to hit our chest with this exercise.
This one feels delicious.
- Reps: 25 seconds
- Rest: 10 seconds
- Sets: 1
Coaching cues:
- Start down on all fours to get into a push up position.
- Complete a push up by pressing your hands through the ground, then while staying low, walk one step forward in the bear crawl position, then complete another push up.
- Keep going until you reach the end of the 10 yards, then turn around and repeat all the way back to the start line, or until your hear the 25 second buzzer.
- Once the 25 seconds is up, get back to your feet and rest for 10 seconds.
- That’s 3 exercises down, with 9 more to go.
A4. Lateral High Knee Sprints Suicides
The fourth exercise is the lateral high knee sprints suicides.
This is a nice cardio movement to make you look and feel like an athlete.
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- Reps: 25 seconds
- Rest: 10 seconds
- Sets: 1
Coaching cues:
- Move back to the start line, then laterally shuffle your body all the way across to the other line as you complete high knees.
- Keep looking straight a head as you pump your arms.
- Once you reach the end, bend over and touch the line with your hand, then repeat back to the start line.
- Complete for 25 seconds.
A5. Walking Single Leg Romanian Deadlift
The fifth exercise is the walking single leg romanian deadlift.
You will feel this in the hamstring muscles in the back of your legs.
- Reps: 25 seconds
- Rest: 10 seconds
- Sets: 1
Coaching cues:
- Get back to the start line.
- Step forward and complete a single leg romanian deadlift.
- You do not have to go all the way down to touch the ground.
- Just go lower enough until your feel a good stretch in your hamstrings.
- Rise back up, then immediately step forward with the same leg, then complete another rep with the opposite leg.
- Focus on your balance as you feel the targets muscles in the hamstrings working.
- Once the 25 second buzzer goes off, walk back to the center as you take a 10 second rest.
A6. V-Up
The sixth exercise is the v-up.
- Reps: 25 seconds
- Rest: 10 seconds
- Sets: 1
Coaching cues:
- Sit down, then lay flat on the ground, with your arms extended over the top of your head.
- Complete a v-up by touching your toes as you raise your legs and upper torso off the ground.
- If you can’t touch your toes, the most important part is to make sure you are contracting your abs.
- When you come to the top, breathe out to flex and keep the contraction on your abs.
- Once the 25 seconds is up, get back to your feet, then walk back over to the starting line.
A7. A Skip
The seventh exercise is the A Skip, also known as sprinter high knee skips.
- Reps: 25 seconds
- Rest: 10 seconds
- Sets: 1
Coaching cues:
- Begin at the start line.
- Bring your knees up to your chest to hit your core and pump your arms, as you quickly skip to the 10 yard line.
- Once you reach the end, turn around and repeat back to the start line.
- Continue moving back and forth until the 25 second buzzer goes off.
- Move back to the center and take a 10 second rest before moving on to the next exercise.
A8. Burpee Push Up Tuck Jump
It’s burpee time baby.
I know you’re going to love this one.
The eighth exercise is the burpee push up tuck jump.
We have 5 exercises to go.
- Reps: 25 seconds
- Rest: 10 seconds
- Sets: 1
Coaching cues:
- Complete a burpee push up then immediately jump into the air to complete a tuck jump.
- Bring your body up off the ground as you try to get as much air as you can get.
- Keep going for the full 25 seconds.
- My heart rate reached 175bpm after that.
- Use the 10 second break to bring your heart rate back down.
A9. Multiple Response Repeated Broad Jump
For the ninth exercise, we are completing the multiple response repeated broad jump again.
- Reps: 25 seconds
- Rest: 10 seconds
- Sets: 1
Coaching cues:
- Begin at the start line and continue until the 25 second buzzer beeps.
- We’re almost done.
- Take a 10 second rest, then head back to the start line.
A10. Spiderman Push Up Crawl
The tenth exercise is the spiderman push up crawl.
Coaching cues:
- Begin at the start line.
- Get down into a push up position, then complete a spiderman push up.
- Once you complete the spiderman push up, while staying on all fours, take one step forward to move toward the 10 yard line, then complete another spiderman push up.
- If you need to stop, rather than quitting halfway through the workout, simply stop and take couple extra second break to catch your breath, then jump right back into it.
A11. A Skip
For the eleventh exercise, we are completing A skips again.
- Reps: 25 seconds
- Rest: 10 seconds
- Sets: 1
Coaching cues:
- Begin at the start line.
- Once you hit the 10 yard line, turn around and repeat.
- Remember to keep breathing.
- At this point my heart rate hit 170 bpm.
- If you’re not breathing hard at this point, you’re not working hard enough.
- If you have your heart rate monitor on, tell me in the comment section below, what your heart rate is right now.
A12. Fast Feet Lateral Shuffle Suicides
The last exercise is the fast feet lateral shuffle suicides.
- Reps: 25 seconds
- Rest: 10 seconds
- Sets: 1
Coaching cues:
- Begin at the start line.
- Stay low as you quickly side shuffle to the 10 yard line, touch the line, then side shuffle back to the start line.
- By staying low, you will keep your glutes firing and your quadriceps turned on.
That’s The 7 Minute Workout Challenge
There you go.
In just 7 minutes, I put my body and your body to the test.
If you really want to kick your butt, you can complete this circuit one more time.
If not, be proud of yourself because I trained you very hard for those 7 minutes.
I’ll see you at the next episode.
Keep Living Lean!
Want More Follow Along Real Time Workouts?
Check out my follow along, no equipment, at home 30 minute bodyweight workout program: Refresh 30.
You can now get this program, along with all of our other gym and home workout programs, in our Live Lean Workout App.
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Questions For You:
- Are you going to try this workout?
- If you wore a heart rate monitor, what was your heart rate at the end of this 7 minute workout?
Be sure to share your answers in the comment section below.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
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