7-Minute SIT Workout for Muscle Development and Belly Fat Loss
7-Minute SIT Workout for Muscle Development and Belly Fat Loss
What is a SIT Workout?
A SIT workout, or Strength-Interval Training, is a high-intensity, low-impact exercise method that combines strength-building movements with short bursts of maximum effort followed by brief rest periods.
Unlike traditional cardio-focused interval training (e.g., sprinting), SIT emphasizes resistance-based exercises (e.g., squats, push-ups, planks) to develop muscle structure, boost metabolism, and promote fat loss without relying on running or high-impact cardio.
Typically, a SIT workout involves a series of exercises performed for 20–30 seconds at near-maximum intensity, followed by 10–15 seconds of rest, completed in a compact timeframe (e.g., 7 minutes).
Inspired by programs like the Svelte "One and Done," SIT is designed to maximize muscle engagement and calorie burn efficiently, making it ideal for those seeking to build strength and lose fat, such as targeting a 20–25-pound weight loss, while being gentle on joints.
Instructions
Perform each exercise for 20 seconds at maximum effort, followed by 10 seconds of rest.
Complete the sequence once (7 minutes total). For advanced progress, repeat 2–3 times with a 1-minute rest between rounds.
Warm up with 1–2 minutes of light stretching (e.g., arm circles, leg swings) before starting.
Focus on proper form to prevent injury and engage core muscles throughout.
Rest for 30–60 seconds between exercises if needed, but aim to minimize rest for intensity.
Workout (10 Exercises, 20s On/10s Off)
Bodyweight Squats
Stand with feet shoulder-width apart, toes forward.
Lower hips as if sitting in a chair, keeping knees over ankles and chest up.
Push through heels to stand. Targets: Quads, glutes, core.
Push-Ups (Modified if Needed)
Start in a plank position, hands under shoulders.
Lower chest toward the floor, keeping elbows at a 45-degree angle.
Modify by resting knees on the ground. Targets: Chest, triceps, core.
Plank Hold
Hold a forearm plank, keeping body in a straight line from head to heels.
Engage core, avoid sagging hips. Targets: Core, shoulders.
Reverse Lunges (Right Leg)
Step back with right foot, lowering until both knees are at 90 degrees.
Keep torso upright, front knee over ankle.
Return to standing. Targets: Glutes, hamstrings, core.
Reverse Lunges (Left Leg)
Repeat reverse lunge with left leg stepping back.
Alternate legs to maintain balance. Targets: Glutes, hamstrings, core.
Tricep Dips (Using Chair)
Sit on a sturdy chair, hands gripping edge, feet flat on floor.
Slide off chair, bend elbows to lower hips, then push back up.
Keep elbows pointing straight back. Targets: Triceps, shoulders.
Bicycle Crunches
Lie on back, hands behind head, legs lifted.
Bring right elbow to left knee while extending right leg, then switch sides.
Move slowly to engage obliques. Targets: Core, obliques.
Glute Bridges
Lie on back, knees bent, feet flat, hip-width apart.
Lift hips toward ceiling, squeezing glutes at the top.
Lower slowly. Targets: Glutes, lower back, core.
Side Plank (Right Side)
Lie on right side, prop up on right forearm, feet stacked.
Lift hips to form a straight line, hold for 20 seconds.
Modify by bending knees. Targets: Obliques, core.
Side Plank (Left Side)
Repeat side plank on left side, keeping hips lifted and core engaged.
Maintain steady breathing. Targets: Obliques, core.
Notes:
Progression: Increase intensity by adding light dumbbells (3–5 lbs) or resistance bands once exercises feel easier (after 2–3 weeks).
Imagine stepping into a life where every decision feels clear, confident, and perfectly aligned with your deepest desires. A psychic tarot reading with Traci Moon—The Luxury Witch, can guide you to that reality, revealing the path to your ideal self, radiating strength and vitality.
Traci’s intuitive tarot insights and her transformative Traci Moon Method empower you to release doubts and embrace your true potential.
Picture yourself moving forward with unshakable certainty, effortlessly navigating challenges in love, career, or personal growth.
Why settle for uncertainty when you can uncover the answers already within you?
Booking a reading with Traci at TraciMoon.com feels like the natural next step to claim the vibrant, purposeful life you deserve.
Don’t wait to find the clarity and confidence waiting for you. Take action now and let Traci guide you to a future that feels exciting, fulfilling, and uniquely yours!