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7 Minutes to a Beach Body … Starting Now › Ascent Fitness
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  • 7 Minutes to a Beach Body … Starting Now

    7 Minutes to a Beach Body … Starting Now

    If you’re like most of us, as spring temperatures rise, so does our anxiety about actually getting into a bathing suit in only a couple of months. Clocking in hours at the gym – time that none of us actually have – can seem like the only way to get that beach-ready body.

    Well, not this year.

    We’re going to show you a shortcut to looking and feeling your best by the time summer hits. It takes only 7 minutes, and it’s scientifically backed to burn fat the quickest way possible. Better yet, you won’t need any fancy gear … just your own body weight, a chair and your iPhone timer. Let’s get started!

    This workout falls under the category of HIIT, or High Intensity Interval Training. It’s a super-efficient way to burn fat in the least amount of time. Basically, a HIIT workout alternates high-intensity exercise (like sprinting) with low-intensity exercise (walking) – each for a specified amount of time. For example, sprint as fast as you can for 30 seconds; then walk for a minute. Typically, you’ll do a certain amount of sets of each exercise.

    There’ve been many studies that show that HIIT can be more effective at burning fat than steady state exercise (like jogging or cycling). One particular study on young women over a 15-week period of time showed that those who did HIIT (as opposed to steady state exercise) had superior end results of more fat burned and weight lost.

    Here’s the catch: HIIT workouts may be short, but they’re meant to be really tough. The high-intensity portion is meant to kick your butt, so you want to make sure you’re working at 85-90% of your maximum heart rate (think, breathing hard). The reason for this is because when you’re exerting yourself at that level, your body comes into a state of anaerobic exercise, meaning “without oxygen.” The cool thing about this state is that it promotes what’s known as EPOC (Excess Post-Exercise Oxygen Consumption), which really means that your body will continue to torch calories during the day after you workout. Some refer to it as the afterburn effect.

    When your body is exercising at a lower intensity, it’s working aerobically and using oxygen to power muscles. This is great for overall health and fitness, but it doesn’t provide the extended benefits of the afterburn.

    Most HIIT workouts come in at under 20 minutes. That’s not even half the average lunch hour! This HIIT workout clocks in at a mere 7 minutes. Just remember, you have to CRANK in order to get results. And also be consistent with fitting it into your day. Put it this way, in the time it took you to read this article, you could have already nailed your workout for the day. Print a copy of your 7 minute workout below.

    Need even more motivation getting your best beach body and taking your health to the next level? We can personalize a plan just for you.