Researchers Develop 7-Minute Bodyweight Workout Improving Cardiovascular Fitness

Effective fat loss and muscle building can be achieved through a combination of strategic exercise, hydration, and nutrition. High-Intensity Circuit Training (HICT), exemplified by the 7-minute workout developed by the Human Performance Institute, combines aerobic and resistance exercises to boost cardiovascular fitness, insulin sensitivity, and calorie burning even after the workout ends. Hydration plays a crucial role in weight loss, as expert Professor Franklin Joseph highlights that regular water intake regulates appetite, reduces snacking, and slightly increases resting energy expenditure, contributing to fat loss. For older adults, bodyweight exercises such as pushups, squats, and hip bridges can help counteract muscle loss and maintain strength without the need for gym equipment. Additionally, body recomposition, the simultaneous building of muscle and loss of fat, is achievable through precise calorie and macronutrient management alongside consistent training, especially beneficial for beginners and those with excess body fat. Finally, probiotic-rich foods like yogurt and kimchi, along with quality protein intake, support weight control and reduction of belly fat by improving gut health and providing essential amino acids.