A powerful workout that will get your body ready for the holidays

A powerful workout that will get your body ready for the holidays

You can burn 500 calories in an hour’s workout.

New Year’s holidays are ahead, which means that there will be a huge amount of high-calorie food on the tables. In winter, it is more difficult to burn extra calories than in the warm season. We spend less time outdoors because of the cold weather and more time sitting at home. However, it is very desirable to keep a beautiful figure during the holidays.

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Let’s organize our workouts so that we can burn off the extra calories we gain during the holiday feasts.

Use two basic rules

Watch your diet. During the holidays, you don’t have to completely give up on goodies. Try to give preference to vegetables, fish, fruits at the New Year’s table, and only then take cakes, snacks and other delicious things. Yesterday’s feast compensate for the calorie deficit the next day. Include in your diet: eggs, meat, vegetables, greens, buckwheat, brown rice, cottage cheese, bread.

Be active. Exercise 3-4 times a week for an hour at a time. You don’t have to buy a gym membership. Consider the option of high-intensity exercises with a large number of repetitions. Design your workout program so that the movements are not complicated, but the number of repetitions in each approach was at least 25.

A fat-burning workout that will get you ready for the holidays

Steps in the plank

Technique:

• Stand in a plank position. The body is flat. Neck, back and hips are in line;
• on exhalation take a long step forward to form a 90° angle at the knee joint;
• the other leg is stationary. Repeat the movement with the other leg.

Perform three approaches of 25 times for each leg. Rest between approaches – one minute.

Lunges with a jump

Technique:

• The back is straight with a slight bend in the lower back. Shoulder blades together, chest forward;
• left and right legs at a 90° angle at the knees;
• right leg is used for balance only;
• take a deep breath and lower down until the thigh of the left leg is parallel to the floor;
• exhale and push up with a powerful movement, changing legs in the air. Do the same with the other leg.

Perform three approaches of 25 times for each leg. Rest between approaches – a minute.

Removing the leg from the plank

Technique:

• Stand in the plank position. The body body is flat. Neck, back and hips are on the same line;
• on exhalation bring one leg sideways, turning the body;
• keeping the weight of the body on one leg. Do the same with the other leg and arm.

Perform three approaches of 25 times for each leg. Rest between approaches – a minute.

Jump squats with a change of stance

Technique:

• Feet at shoulder width. Feet slightly turned outward. Look forward;
• shoulders slightly back, chest forward, shoulder blades together;
• keep the body straight with a slight bend in the lower back;
• descend slowly to a 90° angle at the knees;
• jump up from the bottom of the squat;
• land on your feet with your feet shoulder width apart.

Perform three approaches of 25 times for each leg. Rest between approaches – one minute.

Leg swings from the plank

Technique:

• Stand in the plank position. The body body is flat. Neck, back and hips are in line;
• on exhalation bring the thigh along the body so that the leg forms an angle of 90° at the knee joint;
• exhale and return the leg to the starting position.

Perform three approaches of 25 times for each leg. Rest between approaches – one minute.

This set of exercises is great for beginners and experienced athletes. Minus 400-500 calories for an hour of training is guaranteed.