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7 Min Full Body Workout at Home | 7 Day Weight Loss Challenge | Reduce Belly -5kg in Week
It's important to approach weight loss in a healthy and sustainable way, rather than aiming for rapid and potentially unhealthy results. Losing 5 kilograms (about 11 pounds) in just one week is not advisable as it can be challenging to achieve and may not be safe for everyone.
Instead of focusing on rapid weight loss, you can aim for gradual and sustainable progress by incorporating regular exercise, healthy eating habits, and lifestyle changes. Here's a 7-minute full-body workout routine you can do at home, along with some tips for healthy weight loss:
*7-Minute Full Body Workout:*
Perform each exercise for 45 seconds, followed by a 15-second rest. Complete the circuit for a total of 7 minutes.
1. **Jumping Jacks**: Start with your feet together and arms by your sides. Jump up while spreading your legs and raising your arms above your head. Land softly with your feet shoulder-width apart and arms back by your sides.
2. **Bodyweight Squats**: Stand with your feet shoulder-width apart. Bend your knees and lower your hips back and down as if sitting into a chair. Keep your chest up and knees in line with your toes. Push through your heels to return to the starting position.
3. **Push-Ups**: Start in a plank position with your hands shoulder-width apart and arms straight. Lower your body by bending your elbows until your chest nearly touches the ground. Push back up to the starting position.
4. **Mountain Climbers**: Begin in a plank position with your hands shoulder-width apart and core engaged. Drive one knee towards your chest, then quickly switch legs, alternating legs in a running motion while keeping your hips down.
5. **Russian Twists**: Sit on the floor with your knees bent and feet lifted off the ground. Lean back slightly and clasp your hands together. Twist your torso to the right, bringing your hands beside your right hip, then twist to the left, bringing your hands beside your left hip. Continue alternating sides.
6. **Burpees**: Start in a standing position, then squat down and place your hands on the floor in front of you. Jump your feet back into a plank position, perform a push-up, then jump your feet back to the squat position. Explosively jump up, reaching your arms overhead.
7. **Plank**: Begin in a plank position with your forearms on the ground, elbows directly beneath your shoulders, and legs extended behind you. Keep your body in a straight line from head to heels, engaging your core and glutes. Hold this position for the duration of the exercise.
*Tips for Healthy Weight Loss:*
1. **Eat a Balanced Diet**: Focus on whole, nutrient-dense foods such as fruits, vegetables, lean proteins, and whole grains. Limit processed foods, sugary snacks, and excessive amounts of unhealthy fats.
2. **Control Portion Sizes**: Be mindful of portion sizes to avoid overeating, even with healthy foods.
3. **Stay Hydrated**: Drink plenty of water throughout the day to stay hydrated and help control hunger.
4. **Get Regular Exercise**: Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity each week, along with strength training exercises on two or more days per week.
5. **Get Adequate Sleep**: Aim for 7-9 hours of quality sleep each night to support overall health and weight management.
6. **Manage Stress**: Practice stress-reducing techniques such as meditation, deep breathing exercises, or yoga to help prevent emotional eating and promote overall well-being.
Remember to listen to your body and make modifications as needed to accommodate your fitness level and any physical limitations. If you have any concerns or underlying health conditions, it's always a good idea to consult with a healthcare professional before starting a new exercise or weight loss program.
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