(Music) Hi, I am Emi! First, thank you iHerb for sponsoring this video and today we will be on for a 7 day Fat Burning program.
So as I started this Youtube Channel, I've always seen comments from you guys saying you have a special occasion coming up maybe prom, a date with a boy, high school reunion presentation, wedding or summer vacation and you want to look your best for it.
You want exercises that are quick and effective because many of us are so busy in our daily lives and frankly speaking not everyone get to, or want to spend hours in the gym.
At least I don't! So I'm putting together this 10-minute workout with some of my favourite exercises for full body fat burning We're going to do this for seven days I know it sounds like a lot, but if you think about it, it's only ten minutes every day We can all find a time, so no excuses.
For the best results, push yourself a little bit harder every single day.
So in just seven days I'm getting better, stronger, fitter, faster and just burning more fat.
Alright before we get started a lot of you also ask me where I get my healthy food, snacks, supplements.
(Chad: And where I get mine!) (Chad: What a big muscle, look at my bicep) (sound effects) So Chad is here because he's the supplement expert (Chad: So we get most of our stuff from iHerb and that's not just supplements.
But that's also healthy foods and healthy snacks) (Chad: They are a global online leading site) (Chad: They have over 30, 000 different natural products and they also guarantee best value).
For me, the best thing is free shipping and the discounted shipping so over 150 countries.
(Chad:The things that we got this time is whey protein isolate and some BCAAs – Branched Chain Amino Acids) (Chad: Now the brand that I like to go with typically is XTEND) (Chad: Protein is good for building muscle.
So essentially after your workout, you will want them to recover (Chad: well.
I think Emily just loves the flavour, ) (Chad: that's why we got this chocolate one).
For me when I first start working out, I did drink protein shake because you know, I want more abs, I want to look more toned.
But then the reason I was on and off, it's so hard to get a flavour that I like.
A lot of them taste like syrup.
This is really yummy.
(Chad: Another good thing about XTEND in general is that these are all gluten-free.
All their flavourings are natural).
BCAA (Chad: This gives you a lot of energy and then it's great for recovery for your muscles as well) Especially on the days when I feel super not motivated, lazy, this just makes me feel more energised.
(Chad: And it's also zero calories, zero carbs, and zero sugar) So if you guys are ready for the seven days fat burning program, let's go! Take a deep breath, exhale, and use this moment to set a goal for yourself.
What you want to achieve by the end of this 7 days program? Remind yourself why you click into this video.
Why you decide to take the time to do this together with me.
Make a commitment that we're not giving up! Remember, no pain, no gain.
Let's push it and give it our best! First exercise is jumping jack punch to warm up our full body and get us started with the fat burning process.
Hop your feet in and out, punch one arm out every time your feet are apart.
Alternate between arms, punch hard and jump with power.
Go as fast and explosive as you can! The more effort you put in, the more result you're going to see.
Just like everything else in life.
With each punch, you're burning the fat and getting closer to your goal.
Push it for the last few reps! Rest for 15 seconds, catch your breath, and get ready for second exercise.
Inchworm with shoulder tap.
This works our full body and especially targets our arms and our belly area.
Bend down to place your hands on the floor, walk your hands forward into high plank until your body is in one straight line.
Holding your core tight, tap your opposite shoulder one by one with your hand, and walk your hands back to your feet.
If this feels easy, go faster! I want you to really challenge yourself in this workout because that's how you're going to make progress! Drink some water.
Next exercise: Lie on the floor for ab bike, which targets the abs and the legs.
Hands behind your head, lift your shoulder blades and both legs off the ground.
Crunch your lower abs to bring left knee in, to touch your right elbow as you twist your upper torso to the left.
At the same time straighten your right leg out.
Alternate sides as you continue with the biking motion.
I know the burn is intense, but that's what we're here for! No slacking, no dropping to the floor.
Almost there, you can do it! That was a good one! Proud of you for pushing to your limit.
Fourth exercise, stand back up for Burpee squat for the best calorie burn.
Bend down, hands on the floor, kick your feet back and lower your whole body to the floor, then push yourself back up.
Jump your feet towards your hands, stand up to perform a regular squat by sitting back and down until your thighs are parallel To the floor.
Stand up again for the next Burpee.
Remember to have your chest up and eyes looking forward during the squat.
This is working every single part of your body.
Push yourself to go even faster to burn more fat! Good job! And we're on to our fifth exercise.
Single leg raise to target lower abs/belly area.
Lie down, hands below your butt, press your lower back flat on the floor, lift both legs a few inches off the ground.
Work your lower ab to raise one leg up towards the ceiling, then lower it down followed by the other leg.
We're not dropping our legs to the floor until the timer is up.
It gets really tough! That's when we know it's working, so enjoy the burn.
Success is never easy.
But I promise you the hard work you're putting in right now will be a hundred percent worth it! We're halfway through this workout.
Sixth is high knee tap to take fat-burning to the next level.
Hop up by driving one knee up, tapping it with your opposite hand, alternating between sides as quick as possible.
As always, the faster you go, the more powerful you jump, the more fat you burn.
This is one of the craziest exercises I've ever put into my workouts! I'm also dying right here, but giving up it's not even an option that I'll ever consider.
So keep it up with me! This is how we'll make it to our goals.
Don't stop! You did amazing! Don't worry, next ones are easier.
Of course, we'll still keep moving.
Seventh is mountain climber to work our abs and core from all angles and also our arms, shoulders, and legs.
In high plank position, crunch your abs to bring one knee to towards your elbow on the same side.
Alternate between sides as you can see here, i'm doing it controlled and steady to focus on a burn in the inner and lower belly area.
Only three more minutes to go guys! We have come way too far to quit now.
Push it through! Eighth is reverse lunge knee raise clap.
Long name, but it's not as complicated as it sounds.
We're first starting with the right side.
Take a big step back with your right leg into reverse lunge.
Lift your arms up towards the sky, then stand up as you drive your right knee up to the front.
Clapping your hands under your right leg.
Repeat on the side for 22 seconds and switch sides.
3, 2, 1 switch! You can feel the burn building up in your legs.
I'm just gonna say, let it burn baby.
We're so close to the end, make it count! And let's give our legs a little break.
Ninth is plank punch to focus on the arms.
Get into elbow plank position making a triangle base with your forearms.
Engaging your abs for the balance, then raise one arm up to punch forward, lower it back down alternate between sides.
Punch hard for each rep.
If you have any negative emotions today, punch them all out.
Think about all the fat you want to burn off, punch them all out.
Hang in there, only a few more seconds to go! And finally our last exercise of this workout! Squat pulse for the ultimate burn! Just like a regular squat, bend your knees and lower your hips down until thighs are at least parallel to the floor.
Instead of sending all the way back up, start pulsing by moving your butt up and down slightly.
Keep pulsing for 45 seconds.
Keep your chest up.
You'll feel the burn mainly in the thighs but this is also working on our whole body, especially our core.
I promise you this will give you a full-body sweat.
We're not sending up or sitting down on the floor.
Just focus on pulsing, almost done! No pain, no gain.
Get it guys! You're stronger than you think! Push for the last few reps.
We did it! Rest as long as you need.
You should be so proud of yourself for getting this done, but don't forget this is a seven days fat burning program.
So come back tomorrow, I promise you this will be worth it! Just wait and see, your hard work will not be wasted! Remember to stretch.
You can also go to my complete stretch video, which I'll link it up right here.
So your body can recover and get ready for the workout in the next few days.
Good job everyone and see you tomorrow! New videos coming your way.
Bye Bye! That was a tough one guys! Chad just chilled right there.
(C: I'm just chilling there) In front of the camera, on a sofa.
(C: Oh, yeah).