5 minutes a day to lose fat!

If the title seems catchy, don’t be too suspicious and give it a chance, what comes next will surprise you…

I speak from experience, since I was completely caught up in the hectic pace of my city life. I was looking for a method to lose fat quickly and to dry out before the summer

Since I don’t have time to go to the gym or to set aside enough time in my day, I tried a trick: take 5 minutes a day to burn as many calories as possible, no more and no less.

After several months of testing and research, I discovered what works for me: mixing two techniques: the Tabata method and jumping rope. No matter what time of day it is, the key is to remember to do your session.

The Tabata method to lose fat

If you’ve never tried the Tabata method, now is the time! In a nutshell, the Tabata method is 20 seconds of intensive exercise, followed by 10 seconds of recovery, repeated 8 times. A total of 4 minutes of training. Less than 5 minutes! Amazing, isn’t it?

Beware, to really lose fat, there are only two rules to follow:

  • Follow the timer,
  • Work at the highest possible intensity.

As this is a very short workout, it only works if you feel your heart racing, one more minute and it was over… Just kidding! I don’t have to remind you to stay alive anyway…?

I do this in the morning, before I have breakfast. After the Tabata, my body is wide awake and I feel in great shape for the day ahead. And most importantly, it didn’t require me to set my alarm clock at dawn!

Where can I find Tabata training?

Tabata workouts can be found just about everywhere. In the beginning, I used the YouTube platform. However, the exercises are not always well presented, I mean there is no real reason for their order.

Finally, I tested several mobile apps, but each time, there was something that didn’t suit me. Then a friend told me about the Fitness Coach app. I must say that her advice was perfect, because I was very satisfied with this app. I really liked the fact that I could choose which coach to train with. (Just between us, Coach Peter is my favorite!)

Coach Peter

After each Tabata session, I feel that my body has worked hard. Beyond the cardio side of the sessions, there is a real strategy for muscle strengthening.

In a few weeks, my belly and thighs were smaller. And above all, a strong positive for me: my buttocks, which had a tendency to fall down, have regained some of their shape. 

Fitness coach app
Fitness coach app

I would like to point out that I trained 3 to 5 times a week, but never for more than 5 minutes! On Monday, Wednesday and Friday, it was Tabata with Fitness Coach. While on Tuesdays and Thursdays, I did jump rope. 

5 minutes of jumping rope to burn calories

The Tabata method is nice, but I like to vary the pleasures (did I really use the word pleasure?). So I opted for jumping rope on Tuesdays and Thursdays. What a joy, I never thought I’d say this, but it’s really fun.

This has increased my endurance considerably. Try it! You’ll see that one minute of consecutive jumping rope is more cardio than you think!

Jump rope to burn calories

I tried to understand why. In doing some research, I read that it was a great way to lose fat, because the repeated action of jumping burns a lot of calories, compared to other sports. Much more than running, for example.

On average, you burn 58 kcal for 5 minutes of running compared to 83 kcal for 5 minutes of jumping rope.

The jump rope is also an object with a minimal financial investment, you can take it everywhere and do it almost everywhere. I enjoyed that aspect of it.

During my jumping sessions, every 30 seconds, I change my way of jumping; feet together, alternating feet, on one leg, slaloms, high knees, butt kicks, butterfly, double unders… The list is long, there is plenty to do! At the end of the 5 minutes, I’m usually swimming!

The gist of the article in 3 lines:

If you want to lose fat quickly, without spending hours at the gym, try my technique: 4-minute Tabatas on the Fitness Coach app, 3 times a week, combined with 2 5-minute jump rope sessions.

That’s a total of five days of training, but never more than five minutes each time. Plus, everything can be done at home! Don’t hesitate to give me feedback in the comments…

This Post Has 10 Comments

  1. Donna

    My weight has stayed the same but my belly fat is larger above and below by belly button. Help, can not get on floor to exercice because of age and arthritis

    1. Emily

      Hello Donna,
      You can start with nutrition. It should be healthy and balanced, depending on your needs. Do not hesitate to meet with a health professional to check your general state of health. Then you can download the Nutricoach application (https://nutritioncoach.onelink.me/W4J5?pid=HB-Blog&c=HealthyBody-Blog&af_adset), there are lots of good tips and ideas for healthy and balanced menus. Then you can go for a walk to lose weight. I’ll explain everything to you in the next article (February 2, 2022).
      Believe in yourself, you can do it. ๐Ÿ™‚

  2. Kassey

    I donโ€™t need to lose weight.I need to tone the muscle. What are the exercises you prefer

  3. Nicole Alvarado

    I have degenerative discs desease what exercises is good to loose weight without getting hurt

    1. Emily

      Hello Nicole,
      I can’t afford to give you an answer. You need medical advice.
      I send you good vibes for the future!

  4. Martha

    I just want to lose weight, i weigh 199.8 currently and i keep seeing skinny, pretty girls on the internet and i just want to look like them

    1. Emily

      Hello Martha ! Thanks for reading me. First, Let me tell you one thing : internet isn’t the true life. Skinny isn’t always significative of healthy and happy. The most important is to take care of you and try to do the better for you. Trying to be the best version of yourself begin with selflove and then an healthy life style. I send you my kindness

  5. Ed Hughes

    Try kettlebell swings. Quick start and stop. 8 or 10 kg for women or seniors. 12 kg for younger men. If done correctly, little strain on back, hips or knees.

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