Getting lean and toning that physique of yours takes time, consistency, and hard work. In addition to eating at a calorie deficit—taking in fewer calories than you're torching away—you'll need to strength train and get in your daily steps. But for those who would like to speed things up a bit more, we've put together a great game plan on how to get a toned belly in 1 week.
This, of course, comes with a caveat: There's only so much fat you can lose on a weekly basis, and a good chunk of the weight that comes off in that timeframe is water. But if your goal is to slim down as much as possible in seven days' time, you can get aggressive with your training regimen, and continue on your fat-loss journey after the week's up. Below is an intense workout you can do to tighten things up. With hard work and consistency, you will soon see big changes.
Check out this routine to get a toned belly in 1 week. And next up, don't miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
Barbell Back Squat
To perform the Barbell Back Squat, place the barbell comfortably on your upper back (not your neck). Grab the bar with both of your arms outside shoulder-width, making sure it's absolutely secure. Then, un-rack the barbell, take two steps backward, and stand up tall. Tighten your core, push your hips back, and squat straight down until your hips are parallel to the floor before coming back up. Perform 3 sets of 6 to 8 reps.
Begin this next exercise by gripping the lat pulldown bar with your palms facing away from you just outside your shoulders. Lean back slightly, and pull the bar down toward your sternum with your elbows, squeezing your lats at the very bottom of the movement. Resist on the way back up, maintaining tension in your lats. Get a good stretch at the top of the movement by letting your shoulder blades come up before performing another rep. Complete 3 sets of 10 to 12 reps.
You'll start your Walking Lunges with a dumbbell in each hand. Step forward with one leg, and firmly plant your foot into the floor. Then, lower yourself under control until your back knee gently touches the ground. Walk forward with the other leg, and repeat. Perform 3 sets of 10 to 12 reps for each leg.
If you're familiar with the Dumbbell Row, you know you'll position yourself parallel to a bench so that one hand and knee are firmly planted on the surface for balance. Grip a dumbbell with your opposite hand and your arm extended straight down toward the floor. Then, pull the dumbbell up towards your hip, squeezing your lats and upper back at the very end of the movement. Straighten your arm back down, and get a nice stretch at the bottom before performing the next rep. Complete 3 sets of 8 to 10 reps for each arm.
Air Bike Sprints
Hop on an air bike at your gym, and grab the handles. You can start with a simple interval workout by sprinting for 10 to 15 seconds, then cruising at a lower intensity for 30 to 40 seconds, and repeating for a total of 10 to 15 minutes.