BURN FAT IN 7 DAYS! 10 min Full Body HIIT Workout Program (Results in 1 Week) ◆ Emi  ◆


(Music) Hi, I am Emi! First, thank you iHerb for sponsoring this video and today we will be on for a 7 day Fat Burning program. So as I started this Youtube Channel, I’ve always seen comments from you guys saying you have a special occasion coming up maybe prom, a date with a boy, high school reunion presentation, wedding or summer vacation and you want to look your best for it. You want exercises that are quick and effective because many of us are so busy in our daily lives and frankly speaking not everyone get to, or want to spend hours in the gym. At least I don’t! So I’m putting together this 10-minute workout with some of my favourite exercises for full body fat burning We’re going to do this for seven days I know it sounds like a lot, but if you think about it, it’s only ten minutes every day We can all find a time, so no excuses. For the best results, push yourself a little bit harder every single day. So in just seven days I’m getting better, stronger, fitter, faster and just burning more fat. Alright before we get started a lot of you also ask me where I get my healthy food, snacks, supplements.. (Chad: And where I get mine!) (Chad: What a big muscle, look at my bicep) (sound effects) So Chad is here because he’s the supplement expert (Chad: So we get most of our stuff from iHerb and that’s not just supplements. But that’s also healthy foods and healthy snacks) (Chad: They are a global online leading site) (Chad: They have over 30,000 different natural products and they also guarantee best value). For me, the best thing is free shipping and the discounted shipping so over 150 countries. (Chad:The things that we got this time is whey protein isolate and some BCAAs – Branched Chain Amino Acids) (Chad: Now the brand that I like to go with typically is XTEND) (Chad: Protein is good for building muscle. So essentially after your workout, you will want them to recover (Chad: well. I think Emily just loves the flavour, ) (Chad: that’s why we got this chocolate one). For me when I first start working out, I did drink protein shake because you know, I want more abs, I want to look more toned. But then the reason I was on and off, it’s so hard to get a flavour that I like. A lot of them taste like syrup. This is really yummy. (Chad: Another good thing about XTEND in general is that these are all gluten-free. All their flavourings are natural). BCAA (Chad: This gives you a lot of energy and then it’s great for recovery for your muscles as well) Especially on the days when I feel super not motivated, lazy, this just makes me feel more energised. (Chad: And it’s also zero calories, zero carbs, and zero sugar) So if you guys are ready for the seven days fat burning program, let’s go! Take a deep breath, exhale, and use this moment to set a goal for yourself. What you want to achieve by the end of this 7 days program? Remind yourself why you click into this video. Why you decide to take the time to do this together with me. Make a commitment that we’re not giving up! Remember, no pain, no gain. Let’s push it and give it our best! First exercise is jumping jack punch to warm up our full body and get us started with the fat burning process. Hop your feet in and out, punch one arm out every time your feet are apart. Alternate between arms, punch hard and jump with power. Go as fast and explosive as you can! The more effort you put in, the more result you’re going to see. Just like everything else in life. With each punch, you’re burning the fat and getting closer to your goal. Push it for the last few reps! Rest for 15 seconds, catch your breath, and get ready for second exercise. Inchworm with shoulder tap. This works our full body and especially targets our arms and our belly area. Bend down to place your hands on the floor, walk your hands forward into high plank until your body is in one straight line. Holding your core tight, tap your opposite shoulder one by one with your hand, and walk your hands back to your feet. If this feels easy, go faster! I want you to really challenge yourself in this workout because that’s how you’re going to make progress! Drink some water. Next exercise: Lie on the floor for ab bike, which targets the abs and the legs. Hands behind your head, lift your shoulder blades and both legs off the ground. Crunch your lower abs to bring left knee in, to touch your right elbow as you twist your upper torso to the left. At the same time straighten your right leg out. Alternate sides as you continue with the biking motion. I know the burn is intense, but that’s what we’re here for! No slacking, no dropping to the floor. Almost there, you can do it! That was a good one! Proud of you for pushing to your limit. Fourth exercise, stand back up for Burpee squat for the best calorie burn. Bend down, hands on the floor, kick your feet back and lower your whole body to the floor, then push yourself back up. Jump your feet towards your hands, stand up to perform a regular squat by sitting back and down until your thighs are parallel To the floor. Stand up again for the next Burpee. Remember to have your chest up and eyes looking forward during the squat. This is working every single part of your body. Push yourself to go even faster to burn more fat! Good job! And we’re on to our fifth exercise. Single leg raise to target lower abs/belly area. Lie down, hands below your butt, press your lower back flat on the floor, lift both legs a few inches off the ground. Work your lower ab to raise one leg up towards the ceiling, then lower it down followed by the other leg. We’re not dropping our legs to the floor until the timer is up. It gets really tough! That’s when we know it’s working, so enjoy the burn. Success is never easy. But I promise you the hard work you’re putting in right now will be a hundred percent worth it! We’re halfway through this workout. Sixth is high knee tap to take fat-burning to the next level. Hop up by driving one knee up, tapping it with your opposite hand, alternating between sides as quick as possible. As always, the faster you go, the more powerful you jump, the more fat you burn. This is one of the craziest exercises I’ve ever put into my workouts! I’m also dying right here, but giving up it’s not even an option that I’ll ever consider. So keep it up with me! This is how we’ll make it to our goals. Don’t stop! You did amazing! Don’t worry, next ones are easier. Of course, we’ll still keep moving. Seventh is mountain climber to work our abs and core from all angles and also our arms, shoulders, and legs. In high plank position, crunch your abs to bring one knee to towards your elbow on the same side. Alternate between sides as you can see here, i’m doing it controlled and steady to focus on a burn in the inner and lower belly area. Only three more minutes to go guys! We have come way too far to quit now. Push it through! Eighth is reverse lunge knee raise clap. Long name, but it’s not as complicated as it sounds. We’re first starting with the right side. Take a big step back with your right leg into reverse lunge. Lift your arms up towards the sky, then stand up as you drive your right knee up to the front. Clapping your hands under your right leg. Repeat on the side for 22 seconds and switch sides. 3,2,1 switch! You can feel the burn building up in your legs. I’m just gonna say, let it burn baby. We’re so close to the end, make it count! And let’s give our legs a little break. Ninth is plank punch to focus on the arms. Get into elbow plank position making a triangle base with your forearms. Engaging your abs for the balance, then raise one arm up to punch forward, lower it back down alternate between sides. Punch hard for each rep. If you have any negative emotions today, punch them all out. Think about all the fat you want to burn off, punch them all out. Hang in there, only a few more seconds to go! And finally our last exercise of this workout! Squat pulse for the ultimate burn! Just like a regular squat, bend your knees and lower your hips down until thighs are at least parallel to the floor. Instead of sending all the way back up, start pulsing by moving your butt up and down slightly. Keep pulsing for 45 seconds. Keep your chest up. You’ll feel the burn mainly in the thighs but this is also working on our whole body, especially our core. I promise you this will give you a full-body sweat. We’re not sending up or sitting down on the floor. Just focus on pulsing, almost done! No pain, no gain. Get it guys! You’re stronger than you think! Push for the last few reps. We did it! Rest as long as you need. You should be so proud of yourself for getting this done, but don’t forget this is a seven days fat burning program. So come back tomorrow, I promise you this will be worth it! Just wait and see, your hard work will not be wasted! Remember to stretch. You can also go to my complete stretch video, which I’ll link it up right here. So your body can recover and get ready for the workout in the next few days. Good job everyone and see you tomorrow! New videos coming your way. Bye Bye! That was a tough one guys! Chad just chilled right there. (C: I’m just chilling there) In front of the camera, on a sofa. (C: Oh, yeah)




Comments
  1. I also post what I eat everyday on my instagram stories – hope that would give you some meals ideas and tips!
    https://www.instagram.com/emiwong_/

  2. I did it for 7 days
    I didn't loose weight ,its constant but i can feel the difference around by belly area
    Will continue to do the workout anyway
    Will update after a month

  3. I've been doing this routine for 3 days now, and I could already see a difference in me. I can't thank Emi enough for driving me to be a better version of myself~

  4. I’ve been eating so unhealthy for the past few days, and gained so much unnecessary weight. So I’m gonna do this everyday along with eating healthier everyday!

    Day 1:
    Weight: 106.6 lbs
    Height: 5’1”

    Wish me luck!!!

  5. i’m gonna try this for a week starting tomorrow. i feel like i can stick to this better than i can to others since it’s only 10 minutes. i’ll do it at the end of each day. (2 hours after dinner time)

  6. Every time u do this workout,you will lose about 200 or 300gm for each session…! So u need 4 or 5 days for each 1 kg lose…..😍

  7. Emi, I'm one of ur biggest fans. I did ur thigh and leg exe, lower ab, and now after 1 month (sep-oct) I did this exercise, I've lost 3 kgs! Thanks Emi, I keep doing it until now. Love from Jogjakarta, Indonesia! ❤️❤️

  8. Hi, just a quick question. By doing this, am I able to lose 4kg in 20 days? I'm doing two 7 days programme concurrently, plus 30 min of jogging everyday.

  9. Day One: Sweating terribly and occasionally had to pause video for a few more seconds to have a longer rest buuuut didn't stop during any of the exercises 🙂 Feeling good.

    Day Two: My arms were a bit sore from yesterday but I was able to get up just after waking up to do the exercises to make sure I won't forget later on. Didn't pause the video or stop during any of the workout today!

    Day Three: Today was definitely the hardest yet. Sweating very badly as I type this and wanted to give in at several points but I didn't. Felt great when I finished though.

    Day Four: Definitely wasn't feeling myself today. I did this as soon as I got home so I was already very tired. But I am proud of myself for completing it 🙂 It will be worth it, in the end.

    Day Five: This one went well! Wasn't as hard before and I've noticed my stomach getting flatter than before, as well as muscle growth in my legs/thighs.

    Day Six: My mother noticed that I had lost weight this morning so it is clearly working. I changed up what order I did the exercises, purely because I find it better to do the hardest ones first. See you tomorrow!

  10. im doing this again because ive been too busy with work while i diet!! will edit after 7 days!! ur such an inspiration emi!!!

  11. Day one: done!
    Day 2: d o n e
    Day 3: done
    Day 4: DONE
    day 5: doneeeee
    DAY 6: dOne
    LAST DAYYY: i'm done and i lost 2 kg 😍 I AM SO HAPPY!!!!
    I still need to lose about 18 kg, but i can do it! It was the First week of my weightloss journey and i already feel much better 🙂 i guess This will be my everyday workout because it makes me feel so good. Wish me luck ♡
    Start weight: 72 kg
    End weight: 70 kg
    (I'm only 155 cm)

  12. I am going to start this on Monday so here and I will post my results!

    Age: 13
    Weight: 100 pounds (45 kilograms)
    Height: 5’1 (154 cm)

    Day 1:
    Day 2:
    Day 3:
    Day 4:
    Day 5:
    Day 6:
    Day 7:

  13. Imma do this for a month and if my body likes it this will be my workout for now on ( lol I have pe in school so imma be skinny ledgend) my goal is to lose 30-45 pounds or 13 – 20 kg OwO wish me luck

    Update: I lost 5 pounds and it's only been 3 days

  14. I’ve been doing these exercises for 5 days now and I can already feel the difference 😍😍 will continue doing ~ I feel really good after exercising !!! Btw I’m not dieting ~ 😍 No more negative vibes ~ Only good ones 💫 Have a nice day everyone 💛💛💛💛💛💛

  15. I’l be writing here my results for a week
    Day 1 Saturday:✅it was hard but here we go please give me motivation🥺💗
    Day 2 sunday: im sorry i didnt did it bc i was kinda sad yesterday but i’ll be starting again so my “week” is gonna end in the other monday or Sunday lol
    Day 3 Monday:✅ idk but I’m really tired right now😫
    Day 4 tuesday : im such a fail
    Day 5 wednesday : i did it✅
    Day 6 thursday : sorry lol
    Day 7 friday: i was tired sorry
    N E W S T A R T L M A O
    day 1 saturday:✅ i did it and it wasn’t THAT hard
    Day 2 sunday:✅omg I’m so tired

  16. Okay so I started on Saturday Oct 12
    Day 1:👌 12
    Day 2:👌 13
    Day 3:👌14
    Day 4:👌15
    Day 5:👌16
    Day 6:👌17
    Day 7:👌18
    I finished it and I'm pretty darn proud of myself for doing this

  17. Time to start my journey!! ⭐️ (Side note:I also have been doing Emis other workouts, such as her bed workouts, slim legs and thighs, and anything to do with slim legs 😆 that’s my main goal and i would love to loose at least 3lbs-5lbs!!)

    Starting weight ❤️71lbs❤️(32.2051kgs)

    Day 1~ Today was Ok…I felt bad, kinda if didn’t do as well, the squat burpees were my fav, but i kinda didn’t do as much as i wanted to, because i didn’t want to make so much noise..no one in my family knows i’m doing this intense workouts, i love all the jumping workouts! Might even do extra jumping jacks/burpees just for fun! Also, i’m trying to eat under 950 calories….so my estimated total was, 650, maybe 700 calories! 💕

  18. I’m doing this challenge in addition to the beginner HIIT workout. I’ll record results here to keep me motivated. I’ll also try to eat less fast food!

    Starting weight: 131lb ( my BMI says that I’m overweight considering being 5’0”)
    🐈 Day 1: The beginner workout was already challenging. But that’s 15 min and this is only 10 min. This is totally doable!

  19. Trying this exercise challenge, and will be updating everyday, just so that I dont miss
    Start weight: 58.4 kg
    Day 1: It was hardd, especially the high knee tap
    Day 2: still hard, I hope am able to do it better tomorrow
    Day 3: Getting a little better at this
    Missed two days :’(
    Day 4: completely out of breath but getting better

  20. 1st day: Eh, I liked the burn
    2nd day: “is it over yet?”
    3rd day: OMG!!! I'M TIRED

    Who else was trying to synchronize with her pace? 😂

  21. Waah Emi!! If not for ur encourgement…I couldnt have kept doinf the high knees… THOSE KILLED MY LEGS!! Thx Emi!!! I will love u always!!! (And ur videos of course) lol😘😘❤❤

  22. As a young lightly self-conscious teen
    I'm going to push myself to start using this workout for the days nd see if there's going to be any difference for the next 7 days
    I'll be sure to update!

    Day 1: My stamina was so bad I almost collapsed. I was sweating crazy a minute in, my muscles were trembling(?) And noticed my movement were looking tired after every exercise. So I had to chop it until no. 6 and continued later in the day. Does that still count? Is it cheating? I'm going to try to perform it in one try again tomorrow. Maybe it's because I didn't have much air space.
    I felt pretty good though, like I really burned some calories off.

  23. i've started this workout plus with some other workouts from emi (and also with a balanced diet) from june and now i've lost 10 kg (30 pounds) in less than 5 months which really helps gain confidence more, i'll continue doing this workout and i'll see the results before 2019 ends (my prev weight was 68 kg and now i'm 58 kg) since my goal is 48 kg (oh i'm 159 cm tall btw)

  24. Hice esta rutina por 7 días y la vedad es que sí funcionaaaa, noté cambios notorios así que lo seguiré haciendo <3

  25. So i have an event coming up next week which is perfect timing for this video XD so i will record my progress here! YEAAHH plus i want them abs!!! I just turned 15 last month too! Also on Nov 27 i’ll be going on a 5 day vacation which i need to get fit for because im going to eat A LOT OF FOOD WOWOWEEE SO YES LETS GOO

    Also i’ll be doing 40-50min of exercise everyday with only 1-2 days of breaks. SO YAHOOO LETTSSSS GOOO

    Day 1- so i did 2 fat burning workouts (20 and 10min) then a slim leg workout thats 10min too also by emi and heres the thing i’ve worked out before in the summer and i ended with 119lbs i lost almost 10 pounds then school started so i gained 2-3 pounds so i got really sad :(( but now that im working out again + fitness club + physical education i really feel like im going to be really fit by the end of the school year if im really dedicated and determined. But i really want to have a great body on Nov 27 because we’ll be going swimming and so im really nervous because i really want to wear a 2 piece. So im also going to add a 10 min intense ab workout also by emi so im really going to die soon IXIWNNWKA but hey i really sweated a lot and my body is really tired but i feel great and happy with my endurance and stamina :)))) So yeah lets do this WEWOOO

    Day 2:
    So uh im severely sore from yesterday but you know what i was still able to work out for 40 min today and im so happy!! Like woo when i looked at my stomach and my waist it because smaller and im just like HOLY FRICK THATS AWSOME also my legs are becoming stronger as time goes on. Plus i had PE today and i have a really good feeling that i’d be sore today :))) but yeah yeet :)))

  26. I will start this challenge tomorrow😨😰 I currently have 70kg but I would like at least 60kg because in January I am going to the prom
    Day 1✓so it was extremely difficult, moreover, I was killed by exercise number 9
    Day 2 ✓I'm literally destroyed !!!
    Day 3 ✓ I had to get over it, but I did it 😜
    Day 4 ✓ some exercises were easier
    Day 5 ✓ tomorrow we go on a school trip I hope to practice at least in the morning as we return tired
    Day 6 ✗😢
    Day 7✓
    Day 8 ✗I'm very angry with myself
    Day 9 ✓
    Day 10
    Day 11
    Day 12

  27. i combained this workout with other workout videos on your channel and i see results after one week! thank you so much for being my motivation and inspiration emi <3

  28. doing this everyday so I’m tracking it here !!

    day 1: ✅
    day 2: ✅
    day 3: ✅
    day 4: ✅
    day 5: ✅
    day 6: ✅
    day 7: ✅

    week 2!!:
    day 1: ✅
    day 2:
    day 3:
    day 4:
    day 5:
    day 6:
    day 7:

  29. I did this for 1 week.

    Day 1 – 46.1 kg
    Day 2 – 45.6 kg
    Day 3 – 45.5 kg
    Day 4 – 45.1 kg
    Day 5 – 44.7 kg
    Day 6 – 44.4 kg
    Day 7 – 43.9 kg

    Thanks emi for making this workout 💕💕🌹

  30. lets do this
    starthing weight: 47kg
    Day 1 👍🏻
    Day 2 👍🏻
    Day 3 i skipped because i had a bad day 🙁
    Day 4 👍🏻
    Day 5 👍🏻
    Day 6 👍🏻 i will make this until 14 days
    Day 7 👍🏻

  31. I’m going to do this for 7 days☺️☺️

    Day 1-I was sweating crazy my belly was hurting

    Day 2-I don’t know why but I’m sweating so much (don’t give up guys keep fighting!!!)

    Day 3-

  32. I think it's very effective workouts ….i started today ..i'll update everyday😊
    Start weight 66kg
    my height is 1.60cm
    Day 1:Done..♡it's was easy..just some exercices was a little bit hard but i feel very comforatble
    Day 2:Done❤..it's was easy again ….just as i said yesterday some exercices are a little bit hard but those exercices today..was not hard as yesterday they was a little more easy i like iiiiit…so i'll back tomorrow❤💃
    Day 3:Done❤👏..okey the 3 day is hard ..but i did it…it's noot that difficult but it's better…😊
    Day 4:…..
    Day 5:…..
    Day 6:…..
    Day 7:…..

  33. Okay I'm gonna try this for a week and try updating daily
    I'm trying to eat healthy and in less portions too
    (I've been working out regularly before)

    Day1: it was hard, i sweated a lot and my muscles hurt (especially my abs) but the after burn is great

    Day2: not much easier, still hard but the feeling after it is great (it's just 10 minutes you're feeling pain, after that it's just a great feeling so push through the short amount of time it's possible)

    Day 3: time flew by way faster than yesterday. I think I'm seeing very small results and lost some belly fat so yeah let's see how it goes on

    Day4: really had to force me today but I think it got a bit easier. Don't see much changes

  34. Hello guys
    I am gonna do this for seven days and see what happens
    I have done this workout before but I stopped doing it but let me say this works wonder so stop scrolling and do this workout right now

    Keep in mind that along with this workout I am doing the
    six pack workout of Pamela Reif and
    10 min emu Wong no jumping slim and lean legs,thighs and booty

    Current weight : 46.9kg

    Day1: did this and all my workouts feels damn good

    Day:2 did this workout and the six pack Except of leg workout. No difference till now

    Day:3 did my workouts

    Day:4 done.

  35. I want to burn fat but I dont want muscle at my calves they make me look fat since I am short anyone got some tips for working out without gaining calve muscle

  36. Ok, so I really want to try this. Let’s see what happens! ✨

    Day 1: I just finished it, but I must say that I’m very tired so I didn’t do the workouts that well. But heyyy I did it! Excited to do it tomorrow and try to be more more more healthy!!! 🌚💖
    Day 2: hi! Just finished it and I have to say that I was tired but not as much as yesterday. Felt good even though I didn’t make it as challenging as I’d liked to. Maybe tomorrow! I also have to say I started with IT (intermittent fasting) to see if it could help me with my relationship with food. Anyways, see you tomorrow! 🌌✨
    Day 3: done! Felt good! I also have to say I have weak knees, so I’m not allowed to do squats and lunges, so for the lunges part I try to do it carefully without going all the way down, and for squats I just do another exercise. And for results, even though it’s just the third day and I haven’t been that active with the exercises, I feel and look slimmer! Let’s see what happens tomorrow 😉✨
    Day 4: finished it! Don’t know what to say honestly 😂 great workout though! Will see what else happens in the week. 👊🌚💖
    Day 5: wow, day 5! I couldn't do it today because I had an exam the next day, you know… stress, study time, 00.00 sleep time… but I will do it on day 6! 🙋🏼‍♀️💖
    Day 6: finished it! Really can’t believe I’m almost done! I think what I’ve gained after all these days is that I’m stronger! 💪😁🥳
    Day 7: well day seven… I didn't do it BUT I did do her abs workout. I decided to stop here and maybe try another workout. I did like this one though! It's just that I was quite tired during the week. If your going to start this workout, success!!! You got this 😁💖🙋🏼‍♀️

  37. Aku dari Indonesia hehe,dan mana tau ada disini penonton yang dari Indonesia juga, hallo semua hari ini aku sukses melakukan gerakannya dan semoga aku bisa melakukannya selama 1 minggu huhuhu:''(
    Day 1:😀
    Day 2:😁

  38. Ok I really need tom try this I'm gonna try today and update every day until next Monday when school starts again !
    Day 1:i did it but I keep on pausing the video my stomach hurts not gonna sugar coat it this sucks but I'm glad I got it done see u tommorow hopefully

  39. I’ve been following your hiit videos for almost two months now, and I love the results!! My body looks so toned and I feel so confident. I can only imagine how much better the results would be if I actually paid more attention to my diet lol. Thank you❤️

  40. First day today!
    Imma use this comment as a calendar, lol!
    Hope I can do it!
    1: did it!
    2: OMMg, I did it. The squat pulse is… INTENSE. I did a set of three pulses and a normal squat, in this order, cuz I COULDN`T TAKE IT. I`ll try harder.
    3:
    4:
    5:
    6:
    7:

  41. Day 1: My arms hurt and I have never sweat so much in my life. Gonna keep on that grind so I look less like potatoes
    Day 2:
    Day 3:
    Day 4:
    Day 5:
    Day 6:
    Day 7:

  42. In one day I got results
    Because I weight a 89.4 and now after I’m done with the workout that I did only once I weight 89.0 oh and btw I’m young so this explains my weight

  43. I did this for 4 days and lost around 1-2 inches off my waist. On the fifth day, I got too lazy since i'm doing this in the middle of my exams so i didn't do it. Got demotivated for awhile but tomorrow I have convinced myself to do this. However, I'm going to change the plank punches with plank jacks since I'm going to do a separate short workout for my arms.

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