7-Minute Fat Burning Weekend Workout

By   February 5, 2016

Burn more fat this weekend with an intense 7-minute workout.

Lunge with DB

Mixing up your workouts with strength and jumping (plyometric) exercises will really ramp up the intensity in a hurry. This training has many benefits which include: burning body fat faster, strengthening bones and increasing power.

If you want firmer glutes which includes getting rid of "saddle bags" on your hips and "jiggling jelly" thighs, you need to work out smarter and not longer. Research shows that short bursts exercises burn more calories and fat during and after your workout.

Exercise Post-Oxygen Consumption (EPOC) causes your body to burn more calories and fat after a tough workout. Your body has to work harder to get back to its pre-exercise state. These type workouts also help decrease your appetite.

Plyometric exercises will help you burn fat at a faster rate and shape your bulky muscle groups better (butt, hips, thighs especially). You need to include these exercises in your program regularly.

Power, which is improved with plyometric exercises, is often overlooked when women are training. Power is defined as the ability to exert maximum force in the shortest amount of time (rate-of-force production). This will help your workouts to be more efficient (get more work done in less time).

If cellulite is a problem for you, regular plyometric exercises will help you get rid of it. Cellulite is collections of fat just underneath (subcutaneous fat) the skin which causes it to dimple, pucker up or lump up. There are many factors that determine whether you have cellulite---your genes, gender, skin thickness and amount of body fat all play a part. What you need to know is that there are no quick fixes for cellulite.

Shape and tone your total body primarily with consistent strength training and fast-paced interval cardio, like plyometrics and sprints. Strength training helps you tone, shape and strengthen muscle fibers, minimizing the "fatty marbling" within the muscle that results in flabby, weak muscles. In addition, not only will you increase muscle mass and overall body tone, but the benefits of also include increased metabolic rate and improved bone density.

Here is a good general 7-minute strength/plyometric workout to burn your fat faster:

Jump rope or jog for at least 5 minutes to warm-up before your workout.

Rest 30 seconds between exercises.

1. Bodyweight or Dumbbell Front Lunges, 8 each leg (pictured above)

2. Inverted Rows, 10

3. Jumping Jacks, fast, 10

4. Decline pushups, 10

5. Squat Jumps, fast, 10

6. Step Ups (knee high platform), 8 each leg, fast and controlled

7. Standing Dumbbell Shoulder Press, 10

Complete the circuit workout 1 more time. Rest 3 minutes between circuits.

Prevent knee and back injuries by perfecting jumping and landing techniques before progressing to full speed jumping exercises.

Have a great workout!

Be sure and download your Free 7-Day Women's Rapid Fat Loss Program. Start shaping your body faster!

Mark Dilworth, BA, PES