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The Slimmer in 7 Days Workout

This workout combines strength and endurance training exercises to burn maximum calories and firm every inch of flab fast.

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Slimmmer in 7 Days Workout
Karen Pearson
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How It Works

Need to get fit fast? We asked top instructors from 24 Hour Fitness club's sweatastic 24 S.E.T. class to give us their favorite toners for this one-week, whip-you-into-wow plan. "The results you get from the combination of strength and endurance training [S.E.T.] that's built into these total-body moves are far superior to anything else I've seen," says veteran instructor Jill Aucoin in Arvada, Colorado. No wonder: You'll burn 300 calories per 35-minute session -- as much as by jogging -- and firm every inch of flab.

Perform this circuit twice -- start over after completing the first round -- in the order shown, alternating the faster-paced cardio endurance bursts called Movers (using 2- to 5-pound weights) with the sculpting strength exercises called Shapers (using heavier 6- to 10-pound weights). Keep your rhythm as snappy as you can for the Movers while maintaining good form; take it slow for the Shapers and try not to pause between exercises. Beginners can use one set of the lighter (2- to 5-pound) dumbbells throughout or perform the Movers without weights. Do three Mover-Shaper workouts during the week on nonconsecutive days. On days in between, pick one of our Faster Calorie Blaster sessions or do 30 minutes of your favorite cardio.

What You'll Need: Two sets of 2- to 10-pound dumbbells.

Let's get started!

WATCH THE VIDEO: Get the complete Slimmer in 7 Days Workout!

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Mover: Foosball Kick

Targets: Abs, butt, and quads

  • Stand holding a lighter dumbbell in each hand and bend elbows to bring weights near rib cage, palms facing each other.
  • Keeping weights tucked by ribs throughout move, tighten abs as you lift bent right knee up to hip height, then kick forward with right foot.

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Shaper: Stork Stand with Curl

  • Stand on right leg with left leg bent behind you, holding a heavier weight in each hand, palms facing fronts of thighs.
  • Lean slightly forward from hips for balance.

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Mover: Sidestep Squat with Row

Targets: Upper back, biceps, butt, and legs

  • Stand with feet hip-width apart, holding a light weight in each hand, elbows slightly bent, palms facing fronts of thighs.

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Shaper: Reverse Lunge with T-Raise

Targets: Shoulders, butt, hips, quads, and calves

  • Stand with feet hip-width apart, holding a heavier weight in each hand, arms by sides.

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Mover: Cancan Kickback

Targets: Triceps, abs, hips, and legs

  • Stand on left leg with right toes touching floor several inches in front of you, holding a light weight in each hand, arms extended slightly behind butt, palms facing in.

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Shaper: Woodchop Plie

Targets: Arms, butt, hips, legs, and inner and outer thighs

  • Stand with feet hip-width apart, toes pointed slightly outward, holding a heavier weight in each hand.
  • Bring both hands over left shoulder, elbows bent, dumbbells near left ear.

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Mover: Hands-Up Front to Rear Lunge

Targets: Shoulders, butt, and legs

  • Stand with feet hip-width apart, holding a lighter weight in each hand straight overhead, palms facing forward.
  • Keeping arms overhead throughout, lunge forward with right leg, right knee bent 90 degrees and aligned over ankle, left knee bent 90 degrees toward floor.

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Shaper: Modified Weighted Hundred

Targets: Abs, deltoids, and lower back

  • Sit on floor with knees bent, feet flat, holding a heavy weight in each hand, palms facing floor.
  • Lean torso back 45 degrees and lift arms forward, keeping them straight, about a foot off floor so weights are on either side of thighs.
  • Keeping abs tight and back straight throughout, pulse weights up and down 1 inch -- that's 1 rep.
  • Do 20 reps. (Build up to 40, depending on your fitness level.)

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Mover: Iron Mountain Climber

Targets: Chest, back, and abs

  • Place light weights on floor shoulder-width apart.
  • Grasp dumbbells, palms facing in, and get into full push-up position: shoulders directly above wrists, body balanced on hands and toes in a straight line from head to heels.
  • Maintaining this position, lift left knee in toward chest.

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Shaper: Wringer

Targets: Shoulders and obliques

  • Holding a heavier weight in each hand, lie on back, arms by sides, palms facing in.
  • Extend left arm straight up toward ceiling and bend knees 90 degrees, lifting feet in air so that shins are parallel to floor.

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Faster Calorie Blasters

These low-impact interval routines from Jill Aucoin burn up to 277 calories.

* Beginners can stick to the easier levels suggested

Blaster #1: Stairclimber or Elliptical Machine

Minutes Level
5 Warm up at resistance level of 3 or 4
5 5 or 6
5 6 or 7
10 8 or 9
5 6 or 7
5 3 or 4
Calories burned = 212 (elliptical); 273 (stair)

Blaster #2: Cycling (Outdoor or Stationary Bike)

Minutes Level
5 Warm up at an easy level (10 to 12 mph)
2 Moderate effort (12 to 14 mph)
2 Easy
2 Moderately hard (14 to 16 mph)
2 Easy
2 Hard (16 to 19 mph)
2 Easy
1 Hard, then reverse the order back to start
Calories burned = 277

Blaster #3: Power-Walk or Jog

Minutes Level
5 Moderate walk (3 mph )
5 Moderately fast walk (3.5 to 4 mph)
5 Power-walk or jog (4.5 to 5 mph)
5 Moderate walk (3 mph)
5 Power-walk or jog (4.5 to 5 mph)
5 Moderately fast walk (3.5 to 4 mph)
5 Moderate walk (3 mph)
Calories burned = 161 (walking); 191 (jogging)
*Calories burned are based on a 140-pound woman.

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Your Weeklong Workout Plan

Weekday Exercise
Monday Mover-Shaper Workout
Tuesday Faster Calorie Blaster or 30 Minutes Favorite Cardio
Wednesday Mover-Shaper Workout
Thursday Faster Calorie Blaster or 30 Minutes Favorite Cardio
Friday Off
Saturday Mover-Shaper Workout
Sunday Faster Calorie Blaster or 30 Minutes Favorite Cardio

Originally published in FITNESS magazine, May 2009.

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What do you think? Review this slideshow!

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lizjarrell wrote:

How do I know how many reps to do of each exercise? It's not mentioned anywhere.

4/25/2014 10:06:28 AM Report Abuse
andilr wrote:

I wish I did not have to waste my time watching the same commercial over & over for every exercise.

2/23/2014 10:58:05 AM Report Abuse
katiuska14 wrote:

Perfect! I just sweat off all what I ate! Gonna take a shower and happy to do this routine! I'll keep everyone posted on how it worked after 7 days. Anyway some exercises I double the reps to burn more calories ;-)

11/6/2013 01:37:15 PM Report Abuse
mich_hancock wrote:

Where did the video go?

7/5/2012 08:39:59 AM Report Abuse
wepst3949455 wrote:

could not open the video

5/2/2012 07:50:16 AM Report Abuse
wassan22 wrote:

Hi, the last routine is not comfortable @ all for me, what is an alternative for that? also, what do you think of doing the 2 rounds separately, like one in the morning and one during lunch break?

2/7/2012 01:05:08 AM Report Abuse
margueritemon1 wrote:

Pls make it iPod and iPad friendly!

6/21/2011 04:20:37 AM Report Abuse
richan26 wrote:

I tried it and OMG. My legs are dead. But honestly, you'll feel so great inside! Kudos Fitness Magazine! :)

6/9/2011 08:12:36 AM Report Abuse
mforeman1431 wrote:

This workout is amazing, works every part of your body and leaves you feeling great, in a short period of time to boot!

5/14/2011 09:09:50 PM Report Abuse
ambalveena wrote:

i woukd like down load this excerise on my ipod touch 4 generation...pls tell me to do it.....thanks ambalveena

4/18/2011 04:00:37 PM Report Abuse
bdash2 wrote:

Well I finished this workout...I see no results. It killed me the first few days! I could hardly walk! But at the end of the week I was feeling great! Just see no results so gonna keep at it for a few more weeks.

3/29/2011 02:41:51 PM Report Abuse
ambalveena wrote:

if this 7 days slimmer is available on the ipod touch i am ready to but this app....ambalveena

3/22/2011 05:07:44 PM Report Abuse
ambalveena wrote:

can i get this on my ipod touch as this is a very good excersise......sudha

3/22/2011 04:40:38 PM Report Abuse
twtga wrote:

It would be great and to me worth the money to be able to download these into my smart phone as a series that plays and instructs

3/15/2011 10:50:46 AM Report Abuse
anonymous wrote:

needs a printer friendly option!

2/1/2011 06:56:50 PM Report Abuse
abcgirl331 wrote:

I completed my first workout last night and I have to say that it was amazing. It is the first workout that was quick and to the point and it targets your whole body. It definitely kicked my butt though!!! Feeling it today :) ! This workout has definitely been added to my long term workour goal. Thanks Firness!!

1/12/2011 08:03:33 AM Report Abuse
brewcruisers@yahoo.com wrote:

I would like to be able to print this off at one time instead of one page at a time, waste paper and time, I also would like to try this workout but can't print off these pages as such...not from my location!! :(

12/27/2010 12:30:31 PM Report Abuse
marlynn2001 wrote:

Amazing workout. I do this routine at the gym 3 days/wk..

12/9/2010 02:36:52 PM Report Abuse
kalkan9 wrote:

so u can get a very good body by doing these like really?

9/30/2010 07:14:15 PM Report Abuse
markcoruk wrote:

how many reps???

9/26/2010 11:43:39 PM Report Abuse
sara823 wrote:

This workout totally kicked my butt! I had no idea how hard it was really going to be until I struggled through it myself!!! Thank you, Fitness Team, for adding this workout! Today is Day 1, I'll check back in on Day 7 to let you know how well it worked!

8/23/2010 10:37:10 AM Report Abuse
suzyzimmerman1 wrote:

can i get this on my ipod?

5/21/2010 09:31:35 AM Report Abuse
MarianneEditor wrote:

Hi tsmeash and JenJoe725, you can find the number of reps for each exercise at the end of each After slide in the workout. Click on the After photo on each slide and you'll see the directions. Thanks!

3/25/2010 03:45:55 PM Report Abuse
JenJoe725 wrote:

You are right they do not tell the number of reps. My guess is 8-12 reps per each.

3/25/2010 01:25:56 PM Report Abuse
tsmeash wrote:

How many reps of each are advised? did i miss that?

3/25/2010 10:45:03 AM Report Abuse
bhgetsy wrote:

This workout works, I finished my 4st day and I already feel the difference. Thank you so very much. Soon to be NEW ME!!!

12/31/2009 01:14:04 PM Report Abuse
at.power wrote:

I LIKE THE SLIMMER IN 7 DAYS WORKOUT,ALEX

12/19/2009 04:04:36 AM Report Abuse

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