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Top 10 List Of The Best Bodyweight Exercises – No Weights Needed

Are you not a fan of weight training? Does going to the gym make you feel uncomfortable and are looking for a way to get in shape without having to use any of the weights there?

I get it, weight lifting isn’t for everyone. The great thing about fitness is that there are many ways to build the body you want.

And one of those ways is with bodyweight exercises.

In this article I will be providing my list of the best bodyweight exercises that require no weights to perform them.

So whether you’re looking to workout at the gym or in your home, you can use these exercises as a way to help get you in shape Today.

How Effective Are Bodyweight Exercises for Specific Goals?

Some of the most important goals people have when it comes to their fitness routine is  weight loss, fat burning, muscle building, and increasing strength.

So when looking to get into the whole bodyweight exercise routine, it makes sense to want to know if this type of exercise can help get you the results you’re looking for.

So let me break each down for you a bit.

Building Muscle – when it comes to building muscle, the more resistance you can put on your muscles, the better chance you have for muscle development.

So when comparing bodyweight training vs weight training, the latter will do a much better job since you can always increase the amount of weight you lift.

Where as with bodyweight training, you’re pretty much limited to your weight amount. Even though this is the case, you can still build an awesome body with bodyweight training alone.

Weight Loss – always remember that losing weight is all about the CALORIES. Burn more than you consume, and you will lose weight. So the goal obviously is to burn as many calories possible.

The great thing about bodyweight exercises is that they can be done pretty much anywhere. So no need to wait for the next exercise machine to be available like you would at a gym.

This makes getting into a fitness routine simple and easy. Leaving no reason to not get in shape.

Burning Fat – one of the most efficient ways to burn fat is to combine both cardio training with weight training. This will not only help put your body in fat burning mode during the workout, but after it as well.

So if you’ve ever tried a form of circuit style training, then you know you are doing non-stop exercises to help get that heart rate up. Not only that, but the resistance you get from bodyweight training makes burning fat possible.

Building Strength – in order to get stronger, you have to push your body to limits never reached before. Which is what makes weight training so effective. But who cares about weight training right? You want to know how to get stronger using your bodyweight alone.

Although you’re limited in the amount of resistance you can put using just your body, there are some exercises you can perform to help you get stronger. And I will show you those exercises in the next section.

Top 10 Bodyweight Exercises You Can Do Anywhere

Pushups

Muscles Targeted: Chest, Shoulders, Triceps

Try This: 4 sets of 25

This is one of those exercises where the more reps you do, the better results you will see on your body. It doesn’t put a lot of stress on your joints if done properly, and can be done in any setting.

When performing this exercise, you want to make sure you’re in the high plank position where your shoulders are directly above your wrists. Back should be flat and booty should be kept low as you go up and down.

There are a many different types of pushups you can do, but to when getting started, you want to start with just the standard pushups.

Pullups

Muscles Targeted: Back, Lats, Biceps

Try This: 3 sets of 10

I know that for many, doing pullups can be extremely difficult. Especially for females since they tend to lack upper body strength.

For those that struggle with doing pushup, I would highly recommend going through my list of the best pullup bars for the home. You will find that there are bars that are designed specifically for beginners.

However, if you do prefer going the route of getting a pullup bar that hangs from the doorway, i suggest using resistance bands as a way to give you support as you attempt the pullups.

Also keep in mind that doing chinups where the palm of your hands are facing towards you is considered easier than doing pullups where the palms are facing away from you.

Squats

Muscles Targeted: Quads, Hamstrings, Glutes

Try This: 4 sets of 25, hold for 5 sec every 5th rep

When performing this exercise, you want to make sure that your feet are about shoulder width apart. Keep the back straight, chin up, and make sure your chest isn’t facing the ground.

As you start to go down, you want to make sure that you inhale on the way down, and exhale on the way up. Make sure heels are planted to the ground as you make your way back up.

Since the legs are considered a very large muscle, a decent amount of muscle development will be made doing this exercise. Allowing you to speed up the rate at which you get results.

Burpees

Muscles Targeted: All Muscles

Try This: 4 sets of 10

When it comes to total body exercises, the burpee is right up there with the best of them. This exercise alone will have you burning a bunch of calories at a given time.

This exercise can be very difficult to perform at first, but the more you do it, the better it is for your body. And trust me, you will notice the difference in strength as you get more and more used to the actual movement.

From the standing the position, you want to drop down and kick both feet out into a high plank. Then as you bring the feet back in, you want to make sure you land on your heels as if you were in the squat position. From there you explode into a jump.

Dips

Muscles Targeted: Triceps

Try This: 4 sets of 15

Dips is an exercise you can do pretty much anywhere. Even if all you have is a chair, it is perfect for performing this exercise.

You just want to make sure that whatever you use, you have a secure grip as you lift yourself up and down. Giving your triceps a good burn as you go through each rep.

Planks

Muscles Targeted: Abs, lower back, glutes, triceps

Try This: 3 sets, hold for 60 secs

As mentioned earlier in the this article, the core is where everything starts. There’s not many functional movements where the core isn’t involved. This is why it’s important to always find time to strengthen it with exercises like the plank.

There are two ways to perform a plank. You can either go high with your hands planted on the ground, or you can go low on your elbows.

Regardless of which one you choose, it’s important to make sure that your shoulders are directly above the wrists or elbow. Back should be straight and butt should not be in the air.

Holding it this way will increase the effectiveness of the plank, and no doubt will leave your entire body feeling the burn.

Handstand Pushups

Muscles Targeted: Shoulders, Triceps

Try This: 3 sets of 8-10

This exercise is more for the advanced exerciser since it really tests your upper body strength. But if you’re looking for a way to amp up your shoulder workout routine, this exercise will do just that.

Although this exercise can work out the core, the primary muscles that are targeted are the shoulders and triceps muscles. You will of course need a wall in order to perform this exercise, so definitely give it a try if you’re daring.

Jump Squats

Muscles Targeted: Quads, Hamstrings, Glutes, Core

Try This: 3 sets of 15, hold for 10 sec on the final rep

If you’re looking for a way to get the heart rate elevated and build some muscle at the same time, the jump squat is a great exercise to try.

This exercise is great at helping you burn fat since it is commonly used in HIIT style workouts. It’s important to make sure you use proper form which is key to getting the most out of this exercise.

Just like the regular squat, feet should be shoulder width apart, and you want to make sure you are driving from your heels as you jump. Make sure to inhale on the way down and exhale on the way up.

Mountain Climbers

Muscles Targeted: Quads, Core, Triceps, Shoulders

Try This: 4 sets of 15 each leg (30 total)

This is one of those exercises that works a lot of muscles in your body. Most importantly, the core. Because of the way the body is positioned, you really have to engage your core muscles to perform each movement.

You start off in the high plank position with your shoulders directly over your wrists. From there you drive your knees up towards the chest. You continue this motion for each leg for the amount of reps necessary.

It’s important to make sure that your back is nice and straight and butt is low so that you can really feel it in your abs.

Bicycles

Muscles Targeted: Abs, Obliques

Try This: 4 sets of 15 each leg (30 total)

This exercise will give you a real good burn to your abs and oblique muscles. It’s almost like the mountain climber workout, except you are on your back.

Things you want to keep in mind when performing this exercise is to put your hands behind your head and make sure your shoulders are lifted up from the ground.

Start off with your left knee up towards your chest and your right leg extended all the way out. Also have you right elbow moving towards your left knee.

As you alternate the movements with your legs, always make sure the opposite elbow is also moving toward the leg that is coming up towards your chest.

Best Bodyweight Workout Program

When it comes to finding success with your fitness goals, it’s important to have a system and not use the shotgun approach. Meaning you try all different types of workouts hoping to find success.

Once you are able to identify what your goals are, then finding a system that targets the specific goal is going to be crucial. Not only should this system be effective, but it should also be affordable.

If you’re interested in learning more about this workout program, then click on the link below to check it out.

My #1 Recommended Workout Program

With this program, not only will you be getting the best bodyweight exercises to help get you results, but you also get meal plans to complement your workouts.

These workouts are designed specifically for any goal you have. Which is key when looking to maximize your time and effort to get in shape.

So I hope you found my list of the best bodyweight exercises helpful. Please feel free to share below your favorite bodyweight exercises.

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Top 10 List Of The Best Types Of Exercises – You Can Do Today

Nothing kills motivation more than keeping up with your daily exercise routine and not getting the results you’re looking for. It’s only natural to lose hope and think that getting in shape is just not in the cards for you.

So what’s the point of even trying right?

Look, no one said getting in shape was easy. There are many reasons why you may not be getting the results you’re looking for, and one of those reason could be the type of exercises you’re doing.

Which is why i’m providing this list of the best exercises you can do today.

Assuming you’re maintaining a healthy diet, more times than not you’re performing exercises that are not specific to your actual goals.

So below I will provide you with some key info that will help give you a better understanding of how the body works. I will also provide you with different types of exercises that target any type of fitness goal you may have.

Key Tips To Follow Before Getting Started

If you didn’t know by now, not all exercises is a one size fits all. One exercise may work great for one person, but not for the other.

But there are methods in which you can maximize the results you’re looking for, regardless of your goal. Below are some things you should keep in mind:

• Target Larger Muscles
• Work entire body
• Don’t neglect your core

So when I say target the larger muscles, i’m talking about your Back, Chest, and Legs. The reason for this is, these muscles require a lot of energy to maintain their size.

Energy = Calories and Calorie Deficit = Weight loss

So if you’re goal is to lose weight or burn fat, not only do you want to burn calories during your workouts, you also want to burn calories after your workout and while you’re resting.

By building muscles in the areas I mentioned above, this will help maximize your fitness goal efforts.

Another way to get the best results is to work the entire body when exercising. There’s a reason why total body workouts are so popular.

It’s because they’re VERY EFFECTIVE.

I’m sure we can all agree that you burn more calories working every muscle in your body, compared to just one or two parts of the body.

So incorporating exercises that allow you to get the entire body moving, is a great way to get the most out of your workouts.

One of the most important areas to target when exercising, if not the most important, is the core. I know everyone gets caught up in having sexy looking abs, but neglecting your core can lead to a whole lot of other issues down the line.

Now keep in mind that when performing most exercises, the core is being worked out. But it’s important to have exercises that are dedicated primarily to the core.

The core is where everything starts, and having a strong core can help improve your overall fitness long term.

More Reading: Benefits Of Having A Strong Core

Different Types Of Exercises and Their Benefits

Bodyweight Exercises

Lifting weights isn’t the only way to get in shape. Resistance can be applied to the body using just your bodyweight alone. That’s why it’s important to know which exercises give you the best chance to get the best results. Read on to view my list of the best exercises you can try without the need for any equipment.

At Home Exercises

There are many benefits of going to the gym, but let’s be honest, not everyone is a fan of it. The great thing about fitness is you can get in shape anywhere, if you’re creative enough. And exercising from the comfort of your very own home is a great place to start. Keep in mind that motivation is a key component when making your home a primary place to exercise. But if you got that part in check, then all you have to do is get moving. If you’re looking for the best at home exercises, then you should definitely read on.

Weight Loss Exercises

If you didn’t know already, it’s all about the CALORIES when it comes to losing weight. If you burn more calories than you consume, you will find yourself shredding those pounds in a healthy way. The problem is, finding exercises that will help you burn the most amount of calories during a given workout. Luckily for you, I’ve got you covered.

Weight Training Exercises

So many people are afraid to incorporate weight training into their fitness routine. Even though the benefits of doing so are tremendous. Most of the time it’s due to fear of looking stupid from not knowing what to do. A great way to get started is by trying some very simple weight training exercises, and then progressing to more advanced exercises as you get more comfortable.

Kettlebell Exercises

The fitness industry offers a variety of different ways to get in shape, and using kettlebells happens to be one of those ways. Kettlebells use a handle like bar compared to dumbbells, which makes working out with them very unique. Read on to learn the many ways you can incorporate kettle training in your fitness routine.

Core Exercises

There’s more to getting in shape than having that killer 6 pack. Almost everything you do during the day requires having a strong core. Even if you suffer from lower back pain, a big reason for that could be due to having a very weak core. So doing exercises that focus primarily on the core is a great way to improve your fitness overall.

Cardio Exercises

Having a healthy heart is crucial to your health. And since your heart is also considered a muscle, it needs to be worked out just like any other muscle in your body. Which makes cardio such an important element to add in your fitness routine. But how much cardio is enough when working out, and what are the best cardio training exercises? Read on to find out more.

Flexibility Exercises

When you’re young, stretching may not feel all that necessary. But as you get older, you’ll notice how much flexibility you lose when performing any normal function. Which makes stretching a key element before and after your workout. There is some question however if stretching can inhibit maximum muscular performance. Which is why it is important to learn what type of stretching exercises help you get the most out of your workouts.

Warm Up Exercises

I know you only have so much time to workout, but exercising cold muscles is sure fire way to risk injury to your body. So taking an extra 5 to 10 minutes to warm that body up   could be the difference between an average workout, and an awesome workout. So regardless of age, making sure you body is warmed up and ready to go is a must.

Gym Exercises

With so many options available at the gym, it’s important to do the exercises that will get you the best results. So instead of wasting time on the treadmill and elliptical machines, try making use of weight machines, exercise balls, and suspension trainers. I promise you will get the most out of your workouts using these tools.

Bonus – Circuit Exercise

If you’re someone that doesn’t have a lot of time to exercise during the week, circuit style training may work for you. Circuit workouts are usually no more than 30 minutes, but are still considered effective for getting into shape. Do keep in mind that there will be less time to rest in between sets, but the results can be amazing.

How Often Should You Exercise To Get Results?

To be honest, it all depends on what you’re goals are. This is why it’s important to identify what your goals are before getting started with any fitness routine.

A big reason so many struggle getting the results they desire, is because they just jump into exercising without developing a plan.

Let’s use weight loss as an example. Earlier I mentioned that losing weight is all about putting your body through a caloric deficit. So burning more calories than you consume will allow you to lose weight gradually over time.

Knowing this, in order to burn more calories, you have to exercise more. Now i’m not saying that you should be in the gym 24/7, but you need to make sure you are staying active throughout the week.

So anywhere from 3-5 days a week should be sufficient. Based on that amount, see what kind of results you’re getting and adjust from there.

Final Thoughts

Fitness is all about getting to know your body better and finding out what works for it and what doesn’t. I understand how difficult it can be to not get the results you’re looking for.

But having a better understanding of how to get the most out of your body will go a long way in helping you get amazing results.

And I hope this list of the best exercises will help guide you better in your quest for better health.

So what are your favorite exercises and how have they helped you get better results. Please share below so others can learn from your experiences.

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10 Reasons You’re Not Seeing Results In The Gym

So you’ve been working out for the past 3 months, and still not seeing results in the gym. Thoughts start to creep up in your head and you wonder how long it will take to actually see some change.

So how long does it actually take?

What if I told you that it’s your routine and not time that was the issue. From the way you approach your workout on daily basis, to the actual workout itself.

This could greatly affect the type of results you may or may not be getting at the gym.

Below you will find 10 reason for why you are not getting the results you’re looking for. And what you can do change it.

You’re Lying To Yourself

There’s a reason why gym membership sign ups tend to be the highest come the beginning of the new year. Many make it the time they finally decide to get in shape, for real this time.

Then come March, those same people you seeing crowding the gyms, stop coming and are waiting for the next year to get serious again.

So a reason you may not be getting results other than the obvious fact that you’re too inconsistent when it comes to actually going to the gym.

But it may be due to you just plain lying to yourself.

Lying about the gym actually being the best place for you to better your health. You would be amazed at how many times many would tell me they don’t like the gym for reasons like boredom, not knowing what to do…etc.

I get it, you go to the gym because it makes you feel good about yourself, but we all know that feeling doesn’t last.

So what do you do?

Find ways to make fitness fun for you. If the gym isn’t the solution, then it’s time to search other alternatives.

Some alternatives are:

• Home workouts
• Take a group class at a local fitness studio
• Outdoor workouts
• Online workout programs

These are just some of the ways to be proactive with your workout. What makes fitness so unique is that there are many ways to make it work for you. You just have to find what that way is.

More Reading: Best Workout DVDs – Home Workout Guide

Not Taking Your Workouts Serious

You wouldn’t believe how many times I see people performing an exercise while playing on their phone or reading a book.

Like why you here?

So if you are one of these people, then it’s time to get serious. If you want results, then you gotta start acting like it. And that starts with you focusing more on the exercise and not the phone or book.

If the phone is that much of a distraction, then maybe you should think about leaving it in the car. Unless you’re expecting an important call, then that would be an exception.

Getting in shape requires focus, and it’s hard to do that when your phone or the book you’re trying to read is getting a better workout than your body.

Thinking a Treadmill Will Get You Results

I know treadmills are a cool piece of equipment to workout to, but unless you are warming up or you just like to run, treadmills aren’t the best machines to get results.

Whether you’re trying to build muscle, burn fat or lose weight, intensity is a huge requirement for reaching these goals.

The higher the intensity, the more likely you are to get the results you’re looking for. So when it comes to the treadmill, there’s nothing intense about it. Unless you’re doing sprints at an elevated level.

Socializing Is Your Main Exercise Routine

I get it, the gym is a great way to meet new people and get in shape. But if an hour has passed and you’re just finishing up your warm ups, then more than likely you are just wasting time.

Now maybe you’re afraid of telling the person you’re talking to that you’re just trying to get this workout in.

One way to avoid the chit chat at the gym, is by adding music to your workout routine.

There’s just something about seeing someone with headphones on let’s others know this person is serious about their workout, so maybe I shouldn’t bother them.

Doing The Same Exercise Everyday

It’s hard for your body to change when you’re doing the same exercise routine everyday. You may see some results in the beginning, but then you hit the infamous plateau and will wonder why you’re stuck.

Maybe you like the feel of machines and don’t really want to move away from it. Well fitness is about getting out of your comfort zone and trying new things to see what works.

More Reading: Losing Weight vs Burning Fat

Instead of using machines, try using free weights. They tend to give the body free range of motion, allowing for different muscles to be used.

Also if you are someone that loves doing cardio everyday and wonder why you lack definition, you may be doing too much cardio. Which can break down muscles which is key to getting that nice defined look.

So don’t be afraid to switch it up.

Exercising While Tired

Fatigue can lead to one being very ineffective when it comes to completing tasks, so how do you expect to get results in the gym when you’re not getting enough sleep.

Not only will you lack intensity with your workouts, but lack of sleep can also increase the chance of injury.

So what is the right amount of sleep you should be getting a night?

6-8 hours of sleep is usually a good amount for many, but whatever amount that has you feeling the most fresh when you wake up, is the amount you should shoot for every night.

If you must workout when not at your freshest, add a boost to your workout with some caffeine.

Not Fueling Yourself Properly Before Working Out

There has been some debate as to  how you should fuel yourself before you exercise. There are those that believe Intermittent fasting is very effective when it comes to weight loss.

Now i’m not saying that it doesn’t work, but I am saying that it wouldn’t work for me. Exercise requires energy, and I find it difficult to have the energy to engage in an intense workout when you don’t have the necessary fuel in your body.

So what should you eat before working out?

Something light. You don’t want to find yourself throwing up all over the gym. A protein bar, banana, or a peanut butter sandwich will work.

These are light enough to not overwhelm your stomach, but good enough to give you the necessary energy to get through your workout.

Wearing The Wrong Fitness Gear

There’s no better feeling than buying new fitness gear to wear to the gym. It can increase your motivation to workout and feel good about yourself.

Which is important because deciding to get in shape and then actually getting in shape starts with the mental first, and the physical second.

So when I see people at the gym wearing things like flip flops or boots, I question the seriousness of their workout.

Working out starts with comfort, and if you’re not comfortable with your workout, it will be tough to get the results you’re looking for.

Doing Too Much Too Soon

It’s easy to get overly excited about starting your workout routine. But going all out the first day can lead you to being very sore or worse, potential injury.

So what should you do?

You want to make sure you take it easy that first week, and increase the intensity as you build your body up.

Because in the first couple of weeks, you will be experiencing some soreness, which will cause you to have to rest your body more than you would like.

You should also think about getting a personalized program that is designed to guide your through your exercise routine. Many gyms nowadays provide this for you with just a computer.

Also, if you’ve just signed up to your gym, they provide one on ones which is a great opportunity to request this program.

If your gym doesn’t provide this , there are online workout programs that can also provide you with the necessary tools to help you get started.

More Reading: Can Online Workout Programs Get You Results

Sometimes having a system that is somewhat a guide to showing you what to eat, how to workout and when to rest, can be beneficial to your overall health.

Not Working With A Professional

When it comes to fitness, having a person who is knowledgeable when it comes to weight loss or burning fat, can be crucial. Whether it be someone you know who is fit themselves, or an actual personal trainer who is certified.

They will be able to design a customized training regiment that is personalized for your fitness needs. They can also recommend healthy supplements or give you tips on how to maintain a healthy diet.

As we all know, personal trainers can be quite expensive for some, which can make online personal trainers an alternative option. They tend to be more affordable than  trainers you find at the gym.

There is the concern of not having that personal touch that many appreciate when it comes to working with a trainer. But this is an option just in case you’re unable to find any other professional to help give you advice.

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Where To Get The Best Workout Videos For Beginners

If you’re someone that is new to exercising, I understand if you find getting in shape a bit overwhelming. Knowing where to start can be the hardest thing when deciding to make lifestyle changes for the better. So to start, you’re wondering where to get the best workout videos for beginners. So let’s discuss.

The popularity of workout videos continue to grow as people find ways to get in shape. I think a big reason for this is the convenience they offer for those that like to exercise. Not only do people want videos that will get them results, but they want it at an affordable cost, even free if possible.

So when looking for the right workout video, I believe it is important for the video to be designed to help you achieve a specific goal. So if you are looking to lose weight, then you need a video that is designed just for that.

With the advancement in technology, things like the internet makes finding free workout videos very easy. But I do question the effectiveness of those videos due to the fact that fitness can be complex. Especially for someone that struggles a lot with getting in shape.

There’s an argument to be made that free workout videos are not that effective, and that you should just purchase them. But I will go over all that and explain which type of workout video is more effective.  First let’s go over places you can find workout videos for free.

More Reading: Can Online Workout Programs Get You Results

Free Workout Videos 

The internet makes getting access to workout videos simple. If you google “online workout videos”, i’m sure you will find millions of search results to choose from. So below are some of the more popular places to look for your workout videos:

Youtube – if you’re looking for videos, there’s no better place than Youtube. You can find videos for pretty much anything you want. So if you’re looking for workout videos for a specific goal, you’re sure to find it here.

Fitness Websites – there are many fitness websites like fitness blender that have free workout videos available for you to look at. These are not just quick little videos either. You get full workouts in which the trainers goes through every move with you.

Facebook – anyone that is part of the fitness industry, whether it be a personal trainer, celebrity trainer, or even fitness website as describe above. Many will have facebook pages with all types of videos, showcasing their workouts. There is a possibility however that you may not get the whole workout.

Paid For Workout Videos

Before technology became what it is today, many people purchased dvd’s to fill their workout needs. Whether you’re looking for fat burning videos or muscle building, there are literally hundreds of videos out there.

But because of the internet, you can now get access to workout videos with a paid subscription to a fitness site. This gives you access to stream online workout videos anywhere you are. This makes working out more convenient.

More Reading: How To Make Money Losing Weight

Which Is More Effective?

Studies have shown that you are more likely to stick to a workout routine if you are invested in it financially. When something is given to you for free, there’s no risk of loss since you didn’t pay for it.

We all know that when it comes to getting in shape, it’s easy to find a reason to want to quit due to lack of motivation. And this is the worry I have when it comes to these free workout videos. Not only that, but many of these videos are not designed specific to your goals.

When getting results, it’s important to have a system that will help you be successful both long term and short. Getting a subscription service will allow you to have access to everything you need in one place.

Final Thoughts

I can understand how expensive it can be to get in shape, but I’m sure you would agree that your health is worth it. Even so, there are definitely affordable options out there to choose from.

If you take a look at my #1 recommended program, you will find everything you need to get in shape. You also get meal plans and calendars to help keep you motivated throughout the whole process.

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Do 7 Minute Workouts Work? – Best Workout Program

If you’re like most people that lead a busy life, then finding time to workout can be a struggle. With this struggle, you now see all types of workout videos claiming to get you in shape in a short amount of time.

In particular, 7 minute videos. But do 7 minute videos work?

In this article I will be breaking down if in fact one can get results with these videos, and if not, what can. When it comes to fitness, knowing what your goals are is key. Once you figure that out, then the next step is finding a program that will help you reach your goals.

Is 7 Minutes Enough Time To Lose Weight?

When it comes to losing weight, we all know that it takes hard work. Not only does it take hard work, but it takes a lot of time. If you can burn more calories than you consume during the day, then that is the first step in achieving your weight loss goals.

So knowing that weight loss takes time to get results, I find it very difficult for anyone to get these results in a 7 minute workout video. Mainly because it I don’t see you burning many calories during those 7 minutes.

Maybe if you can go nonstop for those 7 minutes you may be able to burn enough calories, but we aren’t machines and our bodies need to rest.

More Reading: How To Make Money Losing Weight

Is 7 Minutes Enough Time To Build Muscle?

Now unlike the process of losing weight, building muscle is all about tearing down muscle fibers and resting them so that they can build back up.

For building muscle, normally I would recommend lifting weights, but since we’re talking about 7 minutes, bodyweight exercise would be more ideal.

So if you’re looking to build some muscles in a short period of time, then you want to make sure you are performing multiple repetitions till fail. For example, when doing push ups, do as many as you can until you can’t do anymore, then rest.

You probably won’t look like fitness model, but you should get pretty decent results if you are consistent with it everyday.

Is 7 Minutes Enough Time To Burn Fat?

Burning fat is a combination of building muscle, losing weight and getting your heart rate up to fat burning mode. This is why these HIIT workout programs are so popular. By increasing the intensity of your workouts, you are able to burn a lot more fat.

So when it comes to 7 minute workout videos, I find it very difficult to be able to get the results you are looking for within that time frame. Yea you can definitely get that heart rate up in 7 minutes, but you will need to do a bit more to get results.

Recommended Workout Time

Based on everything you have read in this article, you can probably see how it might be tough to get results in a 7 minute video. If you’re looking to get any kind a results, depending on your goals, I would recommend your workouts last anywhere between 15-60 minutes.

Yea there are people out there that like to spend hours in the gym, but trust me, you don’t have to be one of those people. So if you are someone that travels or works a lot, if you can find 15 minutes, you should be ok. Just make sure your workouts are intense enough.

More Reading: Do 15 Minute Workouts Work?

Final Thoughts

Finding the right workout program for your fitness needs can be hard. And although there are a bunch of videos out there on youtube, it’s hard to find ones that fit your fitness needs. It’s important to to find a program designed for a purpose.

That is why I recommend you take a look at my #1 recommended program that will help you get the results you are looking for. You will be given access to hundreds of videos, along with meal plans and qualified trainers with your fitness goals in mind.

So whether you’re looking to lose weight, build muscle, or just stay in shape, i’m sure you will find what you need.

So let me know how you plan on reaching your fitness goals.