Trying to stay motivated this winter?

It’s that time of year again – Winter. The season that offers the comforts of a warm home and hot chocolate; no wonder the majority of people struggle to go to the gym or even leave the house to go for a walk.

To help you stay motivated and keep in top condition, I have designed a winter training program for you to continue working those muscles in the comfort of your own house.

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Push yourself to your limits

This workout is designed to challenge you and most importantly, push you to your limits. You can only achieve this by putting all your efforts into the exercises – do not hold back!

By using the H.I.I.T principle, also known as Tabata training, it enables you to bring the intensity needed to ensure you’re constantly improving your performance during the cold winter days.

Principle behind HIIT and tabata training

The concept is very simple. Put in 100% of your effort to the exercises and enjoy the short rests in between.

After the first round of the workout, you should already feel your heart rate beating faster regardless of your fitness level. The more sweat and pain you put into the workout, the more you will get out of it.

Imagine pushing yourself at that intensity for 3 rounds. Can you see how it will benefit you?

Full body workout routine

Now you have no excuse! This is a full body workout aimed to improve your performance round after round. Remember to breath and focus on the activated muscles for each exercise.

You can attempt both workouts on the same day or you can alternate between the workouts daily.

winter training program_2

Workout 1

Start with a 2-3 minutes warm up
Do 20 seconds of each exercise with a 10 second rest interval in between.

– Push ups: Place your hands and feet on the floor, shoulder width apart and make sure your head, shoulders and hips are aligned. Engage your abdominal muscles and lower your body. Return to starting position and repeat.

– Full range squats: Make sure your legs are shoulder width apart, keeping your back straight bend your knees until your hips are below your knees. Make sure your feet remain flat on the floor. Straighten your legs and repeat.

Mountain climbers: Place your hands and feet on the floor, shoulder width apart and make sure your head, shoulders and hips are aligned. Drive each knee towards the chest and alternate between left and right.

– Star jumps/Jumping jacks: Stand with your feet shoulder width apart and arms by your side. Jump out, extending your arms and legs out away from your body and repeat.

Repeat: Once (beginner) Twice (intermediate) Three (advanced)

Workout 2

Start with a 2-3 minutes warm up
Do 20 seconds of each exercise with a 10 second rest interval in between.

– Push ups: Place your hands and feet on the floor, shoulder width apart and make sure your head, shoulders and hips are aligned. Engage your abdominal muscles and lower your body. Return to starting position and repeat.

– Plank: Place your forearms and feet on the floor, shoulder width apart and make sure your head, shoulders and hips are aligned. Engage your abdominal muscles and hold.

– Mountain Climbers: Place your hands and feet on the floor, shoulder width apart and make sure your head, shoulders and hips are aligned. Drive each knee towards the chest and alternate between left and right.

– Burpees: Place your hands on the floor and lower your body into a squat. Push your legs back into a plank position and jump your feet back into a squat. Raise your hands above your head and jump up.

– Knee high sprint on the spot: Stand with your feet slightly apart. Lift one knee as high as possible and alternate. Repeat this as fast as you can, making sure your knee hits above your hip.

Repeat workout: Once (beginner) Twice or Three (intermediate) Four or more (advanced)

Complete as many reps you can in 20 seconds. Don’t hold back and get that heart rate up!

As with any exercise, make sure to listen to your body and adjust your workouts accordingly. If you have any questions regarding the workout you can contact me here or on my page facebook.com/ReneAcostaPT

“Believe in yourself and you can achieve anything.”

Read more from WatchFit Expert Rene Acosta

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