In 7 minutes burn fat like never before with these exercises

You no longer know what to do to burn fat? We propose a routine of only 7 minutes that you can complete from home, without equipment.

Last update: September 11, 2021

Burning fat is one of the main goals of those who start a training routine. As the evidence has indicated, to achieve this a significant physical effort is necessary. If you've tried everything and haven't gotten the results you expected, try the following exercise routine to burn fat.

The hectic life of the present century, monotonous work in front of the computer and adult responsibilities often prevent you from planning a training of one or two hours. If your schedule is very tight, with our 7-minute workout routine to burn fat you will be able to achieve this goal without compromising your schedule.

Exercise routine to burn fat in 7 minutes

Surely at this moment a question is navigating your mind: can you really burn fat in just 7 minutes? The answer to that is yes, although it has its nuances. As we have already told you in this other article, food plays a leading role when achieving the goal.

However, by itself it is not enough to get rid of all the fat you want. It is at this point that anaerobic exercise enters. Researchers agree that this type of exercise is best for weight loss. Contrary to what you think, you do not need to allocate hours to benefit.

Our 7-Minute Fat Burning Exercise Routine is based on what is known as high intensity intermittent exercise training. It is a variant of HIIT, only with shorter and more intense sets. Studies and research have supported the application of these types of routines to achieve rapid weight loss.

If you don't have time to join the gym, ride a bike or go for a run, then you can use this routine to burn body fat. Of course, results will be a bit slower compared to a routine of one or two hoursAlthough if you follow it with a diet and a lot of discipline, in a couple of months you will see the results.

The HIIT form of training is supported by many studies that demonstrate its effectiveness.

Workout to burn fat in 7 minutes

As with any type of training, the key to fat burning exercises is discipline. This is discipline with the continuity of the program, with the intensity with which you develop it and with the dietary and rest commitments that you must comply with.

A classic HIIT workout routine ranges from 20 to 45 minutes. If we eliminate rest times and develop the plan under maximum intensity, you will be able to burn fat in just 7 minutes.

The exercises selected for this are the following:

  • Burpees.
  • High knees.
  • Squat press.

As we have indicated, you will eliminate rest times between sets, so that you take the concept of cardiovascular exercises to a maximum level. All of these are concentrated in the middle and lower trunk areas; those where generally more fat is accumulated. Remember, however, that removing localized fat is not possible.


The burpees They are a classic exercise for beginners who want to lose weight. They do not require any extra equipmentYou can do them from home and they are more difficult than you think.

Ideally, you should do the full exercise; that is to say, doing a push-up when going down. If your physical conditions prevent it, for the first two weeks you can just stretch your legs back and then return to the upright position and jump while building resistance.

Since it is a very demanding exercise, you will do only 10 repetitions in 3-4 series. The series will be alternated, as we will illustrate later. The burpees they are the activity that will open up to fat burning exercise training.

The burpees they are intense and cannot always be completed at the beginning. You must first familiarize yourself with the technique.

High knees

The knee lift, also known for its Anglicism high knees, is another of the underrated exercises when burning fat. You will include it in your 7 minute weight loss routine. In this case, with 100 repetitions distributed in 3-4 series is enough.

To do the movement correctly remember to keep your back straight at all times, take care of landing to avoid ankle injuries and raise your knees as high as you can. In addition, your mitrada must be fixed in the front and your arms must accompany the rhythm to generate balance.

Squat press

This variant of the classic squat allows you to maintain tension at all times, engaging your mid and lower torso, and strengthening these muscles, all the while burning fat with the movement. They are not easy to do, especially after you have already done the previous exercises.

You will close the exercise routine to burn fat with fifty squat press distributed in 3-4 series at your maximum intensity. Among the most important tips that you should apply, we highlight not to exceed the tip of your feet when descending, keep your back straight, look straight ahead and put tension on your core.

As we have indicated, the training will be applied in exercise intervals. This has no rest time; Except for the seconds you take to change position and catch your breath before you start.

Squats support several variations. Each one works different muscle areas.

Let's see then what our routine would be to burn fat in 7 minutes:

  • 10 burpees.
  • 100 high knees.
  • fifty squat press.
  • 10 burpees.
  • 100 high knees.
  • fifty squat press.
  • 10 burpees.
  • 100 high knees.
  • fifty squat press.
  • 10 burpees.
  • 100 high knees.
  • fifty squat press.

According to your physical condition you will do 3 or 4 repetitions of each exercise. In any case, the important thing is that you keep it for at least 7 minutes. In addition, you must complete the routine of the three movements even when you have already exceeded this time.

Helpful tips on exercises to burn fat

Before saying goodbye, we will write down a series of recommendations that will be useful to apply the exercises to burn fat. Take note of them and do not omit them to benefit you in the short and medium term:

  • Develop the exercises with the highest intensity you can.
  • Distribute your energies so that you avoid running out of breath in the middle of the routine.
  • Do a stretching session 5-10 minutes before starting.
  • Make sure you are hydrated before and after training.
  • Wear sportswear that allows you to do the movements without any limitation.
  • Clear the area where you will do them to avoid accidents.
  • Combine training with a day of rest at night and a balanced diet in accordance with your goals.

The first two or three weeks you can try the routine with a rest day in between. As you gain more resistance, you can do it five days in a row and take weekends to rest or do other types of exercises to lose weight.