17-minute-workout

All it takes is 17 minutes… 

You can get in shape in 17 minutes a day. It’s that easy. 

The 17 Minute Workout is simple and effective. When you use it in conjunction with the 17 Day Diet and my Body Breakthrough Diet Program you will succeed.

Let me tell you how it works…

You’ll work a typical trouble spot (tummy, thighs, and arms) for 17 minutes each day to spot-reduce and spot-tone those areas.

Here’s What You’ll Need for the 17 Minute Workout

1) Light dumbbells and a resistance band: Perform high repetitions with them. Women: Use dumbbells in the 5 to 10 pound range; men, dumbbells in the 15 to 30 pound range. 

2) A watch: So that you can time your 17 minutes. You’ll also do some cardio to help release fat from your entire body. 

Here’s some of the workout equipment you’ll need here.

The 17 Minute Workout

I’ve laid out the 17 Minute Workout for you here. Doing this workout six times a week (remember, each workout is only 17 minutes!), along with the 17 Day Diet, should help you get faster results and boot fat out of storage. 

Monday: Lower Body Fat Blast

17 Minute Workout Guide

Today, let’s start remodeling your thighs and hips. We’ll get the blood circulating to fatty areas and help metabolize and pry off that fat. Here are the exercises:

Dumbbell Squat 

Grasp a weight in each hand; hold them alongside your body. Stand with your feet a comfortable distance apart. Lower your torso until your thighs are just lower than parallel to the floor. Return to the starting position, and repeat the exercise for 81⁄2 minutes. Take short rest breaks if you need to. Try to keep constant tension on your thighs and buttocks as you perform this exercise. 

Walking Dumbbell Lunges 

These are an excellent shaping and toning exercise for your thighs and hips. For this exercise, you’ll need to exercise in a large area such as a track or a spacious room. To begin, hold a dumbbell in each hand. Keep your arms straight and hold the weights at your sides. Step forward on your right leg with a large step. Lower your upper body until your right thigh is parallel to the floor. Do not let your right knee extend beyond your right toe. Your back left leg should be extended, but with a slight bend in the knee. Repeat this movement with your left leg, lunging forward, one leg right after another. Continue to step forward in this fashion for a full 81⁄2 minutes. Take short breaks as needed. 

You’re done for today! 

Tuesday: Belly-Fat Blast

17 Minute Workout Guide

Today, let’s work on your belly fat with resistance training and walking. Let’s annihilate some blubber with a few well-chosen exercises. Here’s why I’ve chosen the first two: 

The Bicycle Move 

Lie on your back on an exercise mat or soft rug. Keep your lower back pressed as closely to the floor as you can. Clasp your hands lightly behind your head. Flex your knees so that they form 45-degree angle to the floor. 

Lift your shoulders off the floor, bringing your opposite knee (left knee, for example) to your opposite elbow (right elbow, for example), while straightening out the other leg. Switch legs and elbows, performing the exercise in an alternating fashion. Repeat this movement in a controlled fashion for about 6 minutes. Do not do it quickly. Take short breaks (30 to 45 seconds), as your body dictates. 

Seated Reverse Crunch 

The other exercise deemed most effective in the research study mentioned above is the seated reverse crunch. Sit on a chair or a seated workout bench, close to its edge. Grasp the sides of the chair with your hands and lean backward slightly. Bend your knees and tuck them in toward your chest. Next, extend your legs straight out in front of you. That is the basic move: tuck/extend. Repeat the move for 6 minutes. Do not do this exercise quickly. Take short breaks (30 to 45 seconds), as your body dictates. 

Floor Crunch 

This exercise works the entire abdominal wall, while placing very little pressure on your lower back. Lie on your back on an exercise mat or soft rug. Bend your knees, with your feet flat on the floor. Clasp your hands lightly behind your head, and keep your elbows pointing outward. Bring your upper body and shoulders off the floor slightly, using the strength of your abdominal muscles. Return to the start position and repeat this move for about 5 minutes. Do not do this exercise quickly. Take short breaks (30 to 45 seconds), as your body dictates. 

Tuesday: Cardio 

Today, walk outdoors, on a track, or on a treadmill, for 30 to 60 minutes. You’re done for today! 

Wednesday: The Arms Blast

17 Minute Workout Guide

Most men and women I know want to bare arms, but they’re too embarrassed by the flab, especially at the back of their upper arms, otherwise known as the triceps. Here is a 17-minute routine to correct that. You’ll need a resistance band to perform these exercises. 

Biceps Curls 

Drape the band on the floor in front of you and step on the middle. The wider you place your feet the more tension (resistance) you’ll have in the band. Grasp the handles in each hand, palms pointed outward. Flex your elbows, and bring the handles up in an arc toward your chest. Keep your arms close to your sides. Lower slowly and repeat. Continue the exercise for 81⁄2 minutes. Do not do it quickly. Take short breaks (30 to 45 seconds), as your body dictates. 

Batwing Burn 

When the backs of your arms get flabby and flappy, it’s like you have batwings. So let’s spot-reduce and spot-tone them with this resistance band exercise. 

Wrap the band around a sturdy object such as a stair railing or immobile furniture. Face the point at which you secured the band and step a few steps back so that there is tension in the band (it should not be loose!). Grasp the handles in each hand and position your feet about shoulder- width apart. Keep your knees slightly bent. Bend over so that your upper body is just about parallel to the floor. 

Flex your elbows so that your arms are at your waist. Press your arms back behind you until they are fully extended and your elbow are locked. You should really feel this in your triceps. Return to the start position. Continue pressing back and forth like this for 81⁄2 minutes. Do not do it quickly. Take short breaks (30 to 45 seconds), as your body dictates. 

Wednesday: Cardio 

Today, walk outdoors, on a track, or on a treadmill, for 30 to 60 minutes. You’re done for today! 

Thursday 

Repeat Monday’s Workout.

Friday 

Repeat Tuesday’s Workout, including the walking routine. 

Saturday 

Repeat Wednesday’s Workout, including the walking routine. 

Conclusion

When you use this workout with my 17 Day Diet Body Breakthrough Diet Program you will drop those hard to lose pounds.

Thanks for reading the blog. Post some of the workouts you do in the comments! Click the button below to download my FREE report “Drop the Habits, Drop the Pounds.”

 

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