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Dezember 16, 2020

We all know it’s a good idea to keep active over Christmas – if only to offset the pigs in blankets. But regular home gym sessions won’t cut it if you’re away from home visiting relatives (or got a house full).

Here’s how to get a calorie-busting festive home workout done – wherever you are.

1 Increase intensity – if you haven’t got much time, you need to focus on intensity to increase energy output and create workout stimulus.

2 Full body workouts – forget body part splits, train full body to target more muscle groups more regularly and stimulate your metabolism

3 HIIT workouts –short, intense workouts with limited rest periods naturally torch a lot of calories and keep you moving

RUNNING

Outdoor workouts come into their own over the Christmas period so pack your trainers and take some time out. Just 20 minutes can get you a leg burning, calorie melting run session. Stay away from steady-paced runs. Instead, include sprints or hill reps to make the time count.

Sprints: warm up and then run as fast as you can for 20-30 seconds, recover at your jogging pace for 30-45 seconds and repeat for 6-12 reps. Cool down fully or add a ~15 minute mid paced run at the end.

Hill reps: find a steep hill and warm up ideally by running to it. Run up as fast as you can for ~30 seconds (it won’t feel fast, but the point is to power up the hill!) Jog or walk back to the start point and repeat for 8-10 reps. Cool down with walk/jog.

BODYWEIGHT

You don’t need any kit to get a good workout in (great news if your car is already bursting with gifts, food, kids and the dog). You can even do a bodyweight workout in the guest bedroom.

10 sets:
  • 5 x burpees
  • 10 x press ups
  • 5 x V-ups
  • 20 x lunges

SMALL BITS OF KIT

A kettlebell, your parallettes, or a weighted vest can help create a killer home workout that will burn off at least two mince pies we reckon. Get creative, or try one of these:

AMRAP 20 minutes:
  • 9 push ups
  • 15 odd object cleans or rows
  • 21 air squats
  • (in a weighted vest for extra work)

10 sets:
  • 10 x goblet lunge
  • 10 x goblet squat
  • 10 x split squat jump

10 sets:
  • 10 x single arm push press
  • 10 x close grip push up
  • 10 x pull ups (use your Portable Pull-up Rack or do towel rows using a closed door)
  • 10 x box jumps or burpees

There’s still time to grab some home workout kit from our store before Christmas week – take a look >>>



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