DoctorOz: The 7-Minute HIIT Workout for Maximum Fat Burning

You're a jumpstart in your body today with a brand new seven minute workout. We're gonna give you the most efficient and effective workout to maximize fat burning in just seven minutes. Celebrity trainer Donovan Green is here. He trains me. Yes, sir. I wish I looked like that. Uh-huh. It's the closest approximation of Donovan I can give everybody. So here's the thing. Most of you say, I just don't have an hour to work out. You don't even have half an hour to work out, right? That's an excuse. Or the sun's in your eyes, or the workout clothes don't fit. I've heard them all. But I'm telling you, in seven minutes, we can make this happen. In fact, why do you think seven minutes is even better than an hour workout at a gym? Here's a funny thing. When you hear seven minutes, right, it's like, no way can I get results in seven minutes. But in reality, seven minutes is much easier and more efficient than an hour. If I asked you guys to work out for an hour versus seven minutes, what would you choose? Seven minutes. So the idea is to get your body working. You're also hitting your anaerobic, which is your resistance, and your aerobic, which is your cardiovascular. And the good news, each movement is only 60 seconds. So this is called high-intensity interval training. Correct. The idea is to go as hard as you can. Don't stop because, oh, I feel like I'm burning out. Stop when you feel like your body is really burning out. The first minute is jumping jacks. First minute's jumping jacks. It's just to warm the body up. Standard jumping jacks. And it's just basically just here. And you're gonna go for 60 seconds. Let's rock and roll, baby. Let's go. And you know you got the chair to move on, right? But why jumping jacks? Why'd you start here? So jumping jacks is a great way to warm your muscles up. You never want to warm up when you work out when you're cold, you'll hurt yourself. When you're warmed up, your body's ready to move and able to sustain the workout. What do you think, Christina? This is awesome. Oh, she's just saying that now. Say it louder, girl. 60 seconds. Can you do it? 60 seconds. Yeah. All right. The second minute is a dynamic full-body stretch. We do that for one minute. So after you warmed up, you want to stretch your body. So it's very simple. V-jitsu, which is martial arts. You go down to your toes. You touch the knees. Touch the tummy. Reach up. Tummy, knees, down, up, boom, up. Woo, baby. Christina, keep it up. You got it, girl. You got this. It's like a martial arts version of those jumping jacks. Yes, this is the martial arts version. And we have 60 seconds of this. 60 seconds of that. You keep going. How you feeling? We are teaching here. We're working. We're counting. We're teaching. Six, seven. All right, next victim is Kayon. How are you, Kayon? Hi, how are you? So these are the front kick squats. This is the third minute. Yes, front kick squats. So basically it's just, you squat, you kick left, you squat, you kick right. You squat, you kick left. Now here's the good thing, right? You could do this anytime. You don't need no gym. You don't need no expensive equipment. You don't need no personal trainer. You could do this right here. How you feeling? I feel great. Now what is this working? This is working your glutes on the squat. It's working the lower body on the kicks. And it's working your cardiovascular. So you're getting strength and cardio in one shot. I can feel my heart rate going up already. It's a workout. Mine's been going up for a while. Kayon, how you doing? I feel it. You can handle this, Dr. Oz. All right, now, the fourth minute. Seated arm curls. So here we go. And press. So all we're doing now is we're sitting down. Oh, good. We don't have a chair. Everybody has a chair. So you sit down, get your dumbbells, chest up. Curl, press up, back down. Repeat. So here's the fun part. I don't have dumbbells. You don't? Use your cans of beans. Use a bottle of water. Bottle of wine. Anything. Get warmed up. Leave it up to him to say that. So how do you know what the right weight is for you? Because Kayon is, you know, working a little bit there, but- When I'm doing this, I'm using 25 to 30 pounds. We're doing 60 seconds. If you're a beginner, you choose something that's manageable. Don't force yourself. Make sense? What's the right weight? So you can just barely get to 60 seconds? The right weight is where you're like this. Ah, ah, ah. Like that. Kayon looks like that right now. You don't feel the burn. Side step chest fly. Exactly. So here we go. When you're picking up the dumbbells, do not this. Bend your legs, pick them up properly, protect your back. Okay. All right. So this is where you get some music pumping, right? You're going to put your hands like this. You're going to tap, then tap, and then tap, and then tap, and then tap. Oh, baby. Look at this. It's a dance move. Nikki, you're hopping around. How'd that feel? It feels good. So here's the deal. This is working your chest muscles. It's working the inner thigh, the outer thigh. Dr. Oz, you know I'm going to challenge you a little bit. Go lower. Oh, I knew it would happen. Nikki's with us. I'm Nikki, guys. Doing this for 60 seconds total. All right. And the last six, the six minute, we have it there. So your seven minute workout. Six minute is the knee lift side bend. Exactly. So here we go. You could use the dumbbells or you can go without the dumbbells. No, with the dumbbells. Look at her. She's all muscle. You about to beat me up. You saw that, right? So take your hands like this. Come up. Crunch. And lift. And bend. Make sure you're bending. Knees on the outside. This is working your obliques. Here's the deal. I hear a lot of people say, I can't go to the ground and do sit-ups. What are we working right now, Dr. Oz? Every part of my body, frankly. You're working your oblique muscles. You're working your thighs. You're hitting all of your abs without going to the ground. Sounds good? I like it. This is called the kick back punch. It's the seventh minute. The last minute. Doreen, you with us? Yes. All right. So here we go. You wanna get the legs apart? Squat it down. You're gonna look over that shoulder. Kick back with the right leg. All the way back. Now kick back with the left leg. Punch forward. Boom, boom. Kick back with the left leg. Now with the right leg. Punch. Boom, boom. Kick back with the right leg. And the left leg. Punch. Boom, boom. Come on, baby. Yes. Let's go. Give me that rhythm. Kick them back. Work it. Boom, boom. Kick it. That's it. Backwards. You're looking good. Come on, kick. I'm gonna watch you for a second. Now when you're kicking, squeeze your glutes. Extend the legs all the way back. Don't hyperextend. Don't lift too hard or hurt your back. That's a lot of things to remember. But you can do this. Kick it back. Squeeze. And breathe. Come on. Come on, Dr. Oz. I'm scared of this guy. Two more here. One more side. Come on. Punch, punch, punch. Come on, Doreen, help me out. Thank you for watching. Don't forget to subscribe and turn on notifications so you never miss out on new videos to live the good life.