Introduction
The holidays are a time for celebration, but they can also be a time for weight gain. If you’re looking to get back into shape after the holidays, this workout will help you blast the holiday fat and get you back on track. This workout is designed to target all the major muscle groups and help you burn calories and fat quickly. With a combination of strength training and cardio, you’ll be able to get back into shape in no time. So let’s get started and get your body back in shape!
This Workout Will Blast the Holiday Fat
The holidays are a time for indulgence, but that doesn’t mean you have to let the extra pounds stick around. This workout will help you blast the holiday fat and get back to your pre-holiday shape in no time.
Warm Up
Start your workout with a 5-minute warm-up. This can include jogging in place, jumping jacks, or any other light cardio activity. This will help get your heart rate up and prepare your body for the workout.
Squats
Squats are a great exercise for targeting the lower body. Start by standing with your feet shoulder-width apart and your arms out in front of you. Lower your body down into a squat, making sure to keep your back straight and your chest up. Hold the squat for a few seconds, then stand back up. Do 3 sets of 10-15 reps.
Lunges
Lunges are another great exercise for targeting the lower body. Start by standing with your feet shoulder-width apart and your arms at your sides. Step forward with one leg and lower your body down into a lunge. Make sure to keep your back straight and your chest up. Hold the lunge for a few seconds, then step back up. Do 3 sets of 10-15 reps on each leg.
Push-Ups
Push-ups are a great exercise for targeting the upper body. Start by lying on your stomach with your hands shoulder-width apart and your feet together. Push up with your arms until your arms are straight, then lower your body back down. Do 3 sets of 10-15 reps.
Plank
The plank is a great exercise for targeting the core. Start by lying on your stomach with your hands shoulder-width apart and your feet together. Push up with your arms until your body is in a straight line from your head to your toes. Hold the plank for 30-60 seconds, then lower your body back down. Do 3 sets.
Cool Down
Finish your workout with a 5-minute cool down. This can include walking in place, stretching, or any other light activity. This will help your body recover and get ready for your next workout.
When it comes to the holidays, food, family, and friendship are front and center. Unfortunately, this typically leads to an increase in food consumption and a decrease in physical activity. Of course, the combination of the two can quickly add up to some serious pounds—and unwanted fluff—around the midsection. The good news is that you can not only enjoy your holiday meals and relaxation time, but also torch away the holiday gut with just a few simple workouts per week. We’re here to share the #1 workout to get rid of your gut and torch your holiday indulgences.
When it comes to losing a stubborn gut, a combination of calorie-burning and muscle-building activities is hands down the best approach for toning up, leaning out, and hitting the new year looking and feeling completely amazing. We also recommend dropping your bad sleeping habits that lead to weight gain and integrating exercise habits into your overall routine to speed up weight loss as you age.
The following exercises are a great way to efficiently add some fat-blasting exercises to torch away that holiday gut. Perform each exercise for 10 to 20 reps, then move to the next exercise, continuing until all exercises are completed. Rest for one minute, and repeat three to five times for a killer full-body workout that’ll get rid of your gut.
Jump Squats
Jump squats are a solid total-body exercise that can help build muscle while racking up a serious calorie burn. The best part is that you can do them anywhere that has a ceiling height where you won’t hit your head when you jump. Oh—and this move doesn’t require any equipment!
To perform a jump squat, start standing with your feet hip-width distance apart. Take a quarter-to-half-depth squat, then rapidly drive upward through your hips, knees, and ankles. As you land, absorb the impact with another quarter/half squat, then use that to explode into the next repetition.
Note: If jump squats are too difficult for you, normal bodyweight squats are a great regression.
Side Lunges
Side lunges are a great lower-body exercise that hits your glutes, inner thighs, and core due to the stability requirements. This exercise is key if you want to get rid of your gut and blast the excess flab from those holiday treats.
To perform a side lunge, begin standing with your legs in a wide stance, similar to a side split position. Lower to your left side by bending your left knee, keeping your right leg straight, and sitting your hips back and to the left. Drive through your left foot, pushing the ground “down and away” to return to the start position. Perform the movement on the right leg, then alternate sides until all repetitions are complete.
Burpees
Burpees are a stellar, explosive full-body movement. Not only will they elevate your heart rate and hit your major muscle groups, but when performed properly, they hit most of the major muscles in the human body.
To perform a burpee, begin standing, and quickly drop to a low kneeling position. Drop your hands to the floor as you kick your feet behind you into a pushup position. Quickly hop your feet back toward your hands to hit another crouched position. Explode upward with a jump, and swing your arms up and overhead. As you land, absorb the impact by entering the crouch position and feeding directly into the next burpee.
Note: While burpees are best performed explosively, if needed, you can use a lunge movement to stand back up, then perform a squat, then lunge back to the pushup position.
Tyler Read