7 Minute Workout to lose weight fast, burn fat and tone your body

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The 7 Minute Workout is the training offered by a study at the McMaster University that showed that high-intensity 7-minute are sufficient for:

– Burning fat more quickly
– Maximizing caloric consumption
– Training the muscles of the whole body,
– Improving health by reducing the risk of cardio vascular diseases such as heart attack and stroke.

One of the best home gym workouts designed to tone your body and lose maximum fat in the shortest period of time possible.

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You can also have the total body 7 Minute Workout on your smartphone and tablet:

Android: https://play.google.com/store/apps/details?id=com.ego360.sevenminute

Apple iOS: https://itunes.apple.com/app/id886292467

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The exercises from training allow you to increase glucose absorption capacity, aerobic strength and cardio vascular functions.

The high intensity cardio routine is fast, simple to perform and doesn’t require any equipment. A fast circuit that will train: legs, butt, abs, arms, chest, shoulders and back, a simple workout of 7 minute for a full body tune up.

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The 7 Minute Workout is a “scientific” training that minimizes the time it takes to reach good physical shape from all points of view.

The video guide (with timer) illustrate 12 simple exercises that can be done anywhere! You can do the workout at home, it is practical since no equipment is necessary (just a simple chair) and is fast since it only lasts 7 minutes. In addition, to increase the intensity and effectiveness of the workout just repeat the workout.

The video offers a virtual personal trainer who, step by step, guides you in the execution of the exercises, indicating the execution times and the interludes, and also highlighting the possible errors of execution of the exercises.

The virtual personal trainer motivate and guide you to focus and get the most out of exercises.

The exercises provided by the 7 minute workout are 12:

1 – jumping jacks (aerobic exercise)
2 – wall squats (for legs and buttocks)
3 – push-ups (for arm muscles, chest and shoulders)
4 – crunches (for abs)
5 – step up (for legs and buttocks)
6 – squats (for legs and buttocks)
7 – triceps dips
8 – plank (for abs and flat tummy)
9 – high knee run (cardio and abdomen)
10 – lunges (legs)
11 – Side plank (oblique muscles – hips)
12 – pushups with rotation (to train arms, chest and shoulders)

Just 7 minutes a day to burn fat, rev-up the metabolism, build strength and muscle and improve healt.

Important. Warnings and conditions:

Before undertaking any physical activity it is important to consult a doctor. The 7 Minute Workout video is not meant to substitute for the guidance of a professional in the industry and is designed simply for illustrative purposes. So it is you who must choose how often, when and how to train in full awareness and with full responsibility. Special caution is necessary for pregnant women and minors.

Warnings: https://www.ego360.com/terms.php

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The 7 Minute Workot video is created for LumoWell / LumoFit project by Ego360

Achieving your fitness goals may seem to some an impossible dream. You need expert advice on how to stay motivated. Check out the ideas in this article for ways to make exercise enjoyable and exciting.


It is a great idea to play your favorite songs when you start exercising. Music is ideal for adding enthusiasm to a workout, particularly if it is of upbeat tempo. This is because the body’s natural reaction is to move when hearing music that it likes. Music makes exercise fun. It can get the blood pumping as if you are dancing. This is why most cardio workouts are set to music. Moving around in a fun way keeps your mind off the exercise you are doing and allows you to work out a little longer.


Invite some friends to exercise with you. It can be a great way to catch up and socialize. When you are whiling away the time with your workout buddy, you won’t dwell on the exercise. You can be distracted by having a conversation. Even frustrating things can be a lot of fun when friends are involved.


Focusing on fun instead of working your body hard is something that fitness-themed video games are good for. There is a large variety of video games that are produced to facilitate people trying to improve their physical health. Choosing entertaining exercise routines helps you spend more time working out and less time trying to build enough motivation to exercise.


Get exercise clothes that look like a million bucks on you and make you feel like a gold medal champion. Dressing like a professional makes you committed to your workout. By selecting quality workout gear from the store, you may spend a bit more money but will end up with a product that makes exercising easier and more enjoyable.


It is easy to get into a boring rut when you don’t vary your exercise routine. Any time your exercise routine becomes boring, it will feel less important to you. That means a million other things will seem to get in the way of getting it done. Make sure you change up your routine every once in a while. Following this advice will help you appreciate the benefits of exercise and help you maintain a healthy fitness routine and lifestyle.


Always be sure to tangibly acknowledge each and every milestone you reach. It does not matter if you had a large goal or a small goal, you should reward yourself just the same. Despite the obstacles, you managed to meet your goal. Spend some family time together or reward yourself with a small portion of a beloved dessert. Maybe you want to buy yourself some smaller jeans. If you know there is a pot of gold at the end of the rainbow, you’ll chase that rainbow to the ends of the earth, and lose weight doing it.


Exercising can be exciting. Don’t feel miserable about having to do it. Exercise offers tremendous opportunity for variety. Think about the advice given here, so you can start the best workout possible for you.

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Dr. William W. Tong
Dr. William W. Tong
An authority on food psychology, Wansink is most beneficial known for his work on consumer behavior and for popularizing terms such as "mindless eating" and "health halos." He authored the best-selling book Mindless Eating: Why We Eat More Than We Think (Bantam, 2006). Wansink participated in the first two editions of Best Diets.

47 Comments

  1. feeling relaxed. done for today .

  2. I'm 11 years old and I am exercising of it and loose weight.. I'm 88 lbs I want to become 70 0r 75……

  3. for those of you who are laying in bed scrolling through the comments contemplating about whether you should do it or not…do it plz! just get up and try it c'mon it's only seven minutes and the worst that could happen is a little tiredness and sweat, c'mon just do it and push through it cause when you're finished you can go back to your comfy bed. do it at least once (:

  4. first day and almost collapsing. πŸ˜‚πŸ˜°πŸ˜°

  5. I had to do all the "If you can't" exercises. That's sad…

  6. Fat Amy says:

    'I want to lose weight so bad' I say as I put another crisp in my mouth

  7. can anyone tell me what is the name of the app

  8. I gained wait but a six pack is going on WTF I thought was how to lose weight

  9. if you don't exercise at all, and this is your first time, then you should do a good amount of cardio in the morning.. like 10 minutes of resistance cycling, treadmill running, and 30 minutes of jogging… and then you will be able to do this exercise easily in the evening..

  10. Does it really work? guys

  11. Gamer MKD says:

    I hope this would help cuz I am 12years old and I am 97kg πŸ™

  12. Nicole Msp says:

    I DID TH IS AND IT DIDNT WORK, BULL SHIT

  13. Im not overweight i have a normal body but i want to maintain my body thats why i doing this and i loved itπŸ‘

  14. I did this for a week and I lost 3 pounds!

  15. So i got a question for yall. Im 13 years of age and im starting to work out. I do this everyday
    30 situps
    10 running laps
    30 more situps
    I do everything on this video After that i do 20 more situps and im done for the day
    Is that a good workout for my age ?

  16. Thank you for the wonderful work outπŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜πŸ˜β€πŸ˜€πŸ˜€πŸ˜€πŸ˜€πŸ˜€πŸ˜€πŸ˜€πŸ˜€

  17. will it work by doing jst 7 mind daily??

  18. D_ 65x says:

    Did this help anyone??

  19. In the profile there is my dad actually I am a girl 12 year old going to be 13 in few months I am slim still want to lose weight.

  20. kishan djn says:

    I recommend u do this exercise thrice a day ….with a diet intake of 1000 calories a day …… believe me u will lose weight like hell ….

    breakfast = 3 egg whites + Green tea
    lunch = 3 egg whites + Green tea + apple
    evng = apple + green tea
    dinner = oats meal with badam +
    drink a glass of Green tea an hour before sleep.
    ideal Timings :
    8:00
    12:00
    17:00
    20:00
    21:00 Green tea .
    22:00 sleep

  21. i m RHD patient.can i do this exersize.can anybody tell me??

  22. If you want to lose weight, we invite you to watch our video πŸ™‚

  23. Emily Teoh says:

    I always finding these types of exercise to do at home but at the end I didn't do it after I done it for few days… And also I want to burn my fat thighs but I'm scared some of the exercises actually gain muscle from it and not slimming it. Sigh…

  24. but y use a cartoon?plz use some 93kg lady so that i get motivated

  25. How many calories does this workout burn?

  26. how many calories does this burn please?

  27. I really hate my bodyπŸ˜‘πŸ˜‘πŸ˜‘

  28. i vl b glad..if u tell me abt the app vch i need to download for trainin me daily.tq😊

  29. Golu Guddu says:

    can we repeat it at evening also

  30. Is it normal that I am 28 kg/pounds idk but look normal? why am i so light compared to others? just a question

  31. work harder, not smarter (if you want to burn calories)

  32. Can someone please! Tell me how much to lose in one month

  33. Gamer 7603 says:

    I lost four pounds in two days

  34. Gamer 7603 says:

    I lost four pound from doing these video I was not in shape at all

  35. Elena Lim says:

    These types of workouts are good supplements to sports! It really helps in netball!

  36. I think I just burned 100,000 calories

  37. Guys,Trust me!This workout was really good,No… It's the best!!!I just Lost 60 pounds in 3 months by doing that workout 2 times a day before shower!But remember,No rest days at all😊😊

  38. Gumi Chan says:

    I don't have time to do it because of school on weekdays but I can do it on Friday,Saturday,and Sunday or when Spring Break starts and Summer break

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