Now that we’re in the middle of the holiday season, sharing time with family and friends (and more turkey and stuffing than we can possibly handle) it can get even harder to fit in a regular workout to combat the expanding waistline! No need to worry because TodaysFitnessTrainer.com has enlisted the help of Marcelo Vazquez, ACSM certified personal trainer and developer of Spin-Fit™ programs for youth. The Holiday HIIT “Fat Burning” Workout is a quick ten minutes of high-intensity of exercise that can be done several times a day (3 to 5 times is recommended), which is ideal to burn calories in between chocolate chip cookies and glasses of holiday punch!
High-intensity interval training (HIIT) programs are perfect for getting your heart rate up in a short amount of time and burning calories beyond the workout! HIIT, which are short workouts that pack quite a punch, will help you burn off the extra calories from the holiday foods and drinks we love.
Holiday HIIT “Fat Burning” Workout
The Holiday HIIT “Fat Burning” Workout is designed with short intervals and rest periods in between. HIIT is the best type of workout if you are looking to burn fat fast, minimize fat gain, and increase aerobic and anaerobic endurance. The workout routine and list of exercises includes:
- Prisoner squats
- Jumping jacks
- Forward lunges
- High knees
- Squats with leg lift
- Backward lunges
- Quick feet with reach down
- Squat with front kick
The workout video provided utilizes “40 second work/20 second rest” timing. Work-to-rest ratio for the beginner or intermediate participant are listed below:
- Beginner: 20 seconds of work/40 seconds of rest
- Intermediate: 30 seconds of work/30 seconds of rest
Regardless of which interval work-to-rest ratio you use, a positive exercise experience is important. Below are a few tips to keep in mind.
- If you are just getting back into exercise, plan to start slowly and boost your activity level gradually.
- Listen to your body. Cut back if you cannot finish an exercise session, feel faint after exercise, or suffer persistent aches and pains in joints after exercising.
- Be sure to properly hydrate before, during, and after exercise (especially with high-intensity training)
Final Thoughts for the Holidays
Make sure you enjoy the holidays (and the workout)! Take care of your body and your body will take care of you.
Best wishes and Happy Holidays!