Let’s face it:
Life is pretty hectic. It’s getting close to the holiday season, which means there will be parties and lots (and lots) of food. It’s easy to fall off track from your workout routine this time of year. This year—don’t let it happen!
One of the most important factors in your fitness routine should be consistency. Staying consistently active will help you to ward off the unwanted pounds this holiday season—and you may even find yourself saying “no thanks” to that second piece of pumpkin pie!RELATED: RECOMMENDED PLANS FOR YOU
During this season, you may find yourself with less time to get to the gym with all the parties and holiday get-togethers. Our solution? A workout you can complete on your lunch break! When it comes to exercise, more does not necessarily mean be better.
This holiday season, focus on working out smarter, not more. This workout program is meant to do just that. This total body workout routine will help you to burn lots of calories in minimal time, fitting perfectly into your time-crunched day.
This total body workout is designed to be a circuit. A circuit resistance training system contains exercises that are completed back to back, with minimal rest in between. Because you are minimizing your rest periods, circuit workouts combine the best of the resistance and cardio worlds in a time-efficient manner.
Your heart rate will stay elevated during the workout helping you to burn LOTS of calories, while you gain the toning benefits of resistance training. With circuit training, your body even burns calories after you finish working out, during a process called excess post-exercise oxygen consumption (or EPOC).
To maximize this workout, try to increase your intensity by increasing the weights or repetitions, or by decreasing your rest time in between each exercise.
The higher the intensity of your workout, the more calories you burn during your workout and the longer the EPOC lasts, which equates to more calories burned overall (and this time of year, who doesn’t need that?!). This will help you to ward off the holiday pounds, and possibly even lose some weight over the holidays!
To help burn even more calories, this circuit workout is designed to work your entire body with a mixture of compound and total body movements. As such, it is best to complete this workout three days per week, with at least a day’s rest in between.
On the other two days, complete the 30 minute cardio interval workout to maximize your benefits. This program gives you five days of effective workouts that can easily fit into your lunch break!
Alright, enough talk, let’s get to the workout!
|Circuit Workout: Monday, Wednesday, Friday|
|Ball squat, curl to overhead press||2-3||12||Use the ball as a guide with this exercise instead of pushing into it for support. This will help you to engage your core muscles and burn lots of calories.|
|Ball crunch||12||Keep your chin tucked back during this exercise to avoid over-straining your neck.|
|Chest press on ball||12||Be sure your knees, hips, shoulders, and ears are in alignment for this exercise. This helps to engage lots of muscles and ensures proper form.|
|Renegade Row (plank row)||12 each arm||Be sure to engage your core during this exercise to maintain proper form.|
|Kettlebell swings||30 seconds||Really engage your posterior chain muscles when completing this exercise.|
|Lunge with lateral raise||8-10 each leg||Be sure your front knee remains at a 90 degree angle and your back knee, hips, and torso create a straight line to perform a lunge perfectly! Then add the lateral raise to engage even more muscles and burn even more calories!|
|Kettlebell windmills||10 each side||This exercise requires some flexibility; only go as far down as your flexibility will allow for proper form.|
|Lat pulldown||12||Be sure to pull the bar down in front of your head and neck to maintain proper form and protect your neck and shoulders.|
|Ball hamstring curl||12||Engage the core and squeeze the glutes during this exercise to maintain proper alignment!|
|Squat jumps||10||Ensure you have a soft landing with knees slightly bent. Don’t want to jump? Performing a squat is really effective here as well!|
The cardio program should be completed on Tuesdays and Thursdays. This program is interval-based to burn lots of calories in a minimal time frame. Be sure to push yourself to maximize your time doing cardio!
|Cardio Workout: Tuesday, Thursday|
|5:00-6:00||Interval A: Increase speed|
|6:00-7:00||Recovery: Decrease speed|
|7:00-8:00||Interval B: Increase resistance while maintaining speed|
|8:00-9:00||Recovery: Decrease resistance|
|9:00-10:00||Interval C: Increase speed AND resistance|
|10:00-11:00||Recovery: Decrease speed and resistance|
|11:00-12:00||Interval A: Increase speed|
|12:00-13:00||Recovery: Decrease speed|
|13:00-14:00||Interval B: Increase resistance while maintaining speed|
|14:00-15:00||Recovery: Decrease resistance|
|15:00-16:00||Interval C: Increase speed AND resistance|
|16:00-17:00||Recovery: Decrease speed and resistance|
|17:00-18:00||Interval A: Increase speed|
|18:00-19:00||Recovery: Decrease speed|
|19:00-20:00||Interval B: Increase resistance while maintaining speed|
|20:00-21:00||Recovery: Decrease resistance|
|21:00-22:00||Interval C: Increase speed AND resistance|
|22:00-23:00||Recovery: Decrease speed and resistance|
|23:00-24:00||Interval: Increase speed AND resistance|
|24:00-25:00||Recovery: Decrease speed and resistance|
I hope you enjoyed these time-efficient total body workout routines that can fit in your lunch break. They maximize your time by keeping the intensity high, allowing you to burn maximal calories in minimal time. Feel free to post your comments or questions below!