Burn off Christmas calories

This is a no-excuses workout: whether you're away from home, have yet to join the gym or haven't got any equipment with you, you can do it with only a stout pair of trainers

Combining strength work using the major muscle groups sandwiched between two aerobic exercises - this is great for raising the metabolism, burning calories and toning those muscles after too much eating and television watching.

Not intimidating, with no scary high-intensity work, it's just right for those who haven't exercised for a couple of months to ease back into it.

1. Power Walking
Time: 15:00 minutes

Description :
Increase your fitness and burn tons of calories with this fast paced walking exercise.

Tip: Pumping your arms will increase the pace of your power walk and help you burn more calories.

Starting Position: Start with walking for a few minutes to warm-up.

Movement : Gradually increase the pace of the walk over the next few minutes.

Key Point : Both feet should be in contact with the ground at all times, otherwise you are running.

Caution: Use level ground to begin with to avoid injuries.

2. Bodyweight Squat
Reps: 12

Description : Target your legs, glutes, and torso with the squat. This bodyweight squat is an excellent introduction to the total-body benefits of the squat.

Tips

  • When lowering, think of sitting back into a chair. This will help you keep your knees behind your toes and your heels in contact with the ground.

  • Place your arms out in front of you as you squat to help maintain your balance.

    • Starting Position: Stand with your feet shoulder width apart, and point your toes either straight ahead or slightly out to the side.

    • Keep your torso upright, knees slightly bent.

      • Movement

    • Slowly sit back and drop down by bending your knees and hips.

    • Lower until your thighs are parallel to the ground, or to a level that is comfortable for you.

    • Return to your starting position.

      • Key Points
    • Keep your chest up and your knees behind your toes throughout the exercise.

    • Always squat in a slow and controlled manner.
    • Keep your heels in contact with the ground throughout the movement. If they lift up as you squat, you may lack flexibility in your calf muscles, or you may need to further emphasize sitting back versus dropping down.

    Caution: Maintain a normal curve in your lower spine as you squat.

    squat squat

    3. Bodyweight Walking Lunge
    Reps 12

    Description: Strengthen and define your thighs and glutes with the walking lunge.
    Tip: Begin with relatively small steps forward. The lunge develops flexibility as well as strength. Stretching too much too soon may result in very sore legs!
    Starting Position

  • Stand with your feet about hip width apart.
  • Keep your head level and chest up.
    • Movement
  • Take a 3-4 ft. step forward with your right leg and lift up onto the ball of the foot of your left leg.
  • Drop your hips straight down and lower your body until your front thigh is parallel to the ground.
  • Press your body up and take another large step forward with the other leg, keeping the motion smooth and continuous.
  • Count one repetition after each leg has stepped forward.

    • Key Points
  • Lunge smoothly, controlling the movement with your leg muscles.
  • Step forward and lower the body straight down. The knee of your front leg should be directly over your ankle.
  • Take 2-3 seconds to descend, and 1-2 seconds to press up.

    • Cautions
  • Avoid knocking your kneecap into the ground.
  • Do not allow your front knee to travel past your front toe.

    • walking lunge walking lunge

    4. Progressive Hamstring Stretch
    Reps 1
    Time 0:20

    Description: This stretch has two steps. First, you'll focus on your hamstrings, and then you'll add your lower back muscles.
    Tip: Lean slightly over to one side when stretching to better stretch your lower back muscles. Starting Position Stand with your feet close together.
    Movement

  • Slowly bend forward at the hips with your legs straight and your back slightly arched.

  • Hold for 5-10 seconds, and then let your spine flex and reach toward the floor.
  • Once finished stretching, bend your legs before returning to the standing position (this protects the lower back from injury).

    • Key Points
  • Exhale slowly as you stretch, and inhale as you relax the stretch.
  • You may wish to place your hands on your lower thighs when going down and coming up.

    • Cautions
  • Return cautiously from the stretched position to avoid straining your lower back.
  • Stretch only to the point of slight discomfort, and hold it there. Stretching should never feel painful.

    • hamstring stretch hamstring stretch

    5. Front Lunge Stretch
    Reps 1
    Time 0:20

    Description: This lunge will stretch the muscles of your front hip (hip flexors).
    Tip: You can vary this stretch by placing your rear knee on the ground and leaning forward to stretch the hip flexors.
    Starting Position

  • From a standing position, step out 2-3 feet with your right leg into a lunge position.
  • Turn your left foot out between 45 and 90 degrees.

    • Movement
  • Lean forward, keeping your hips forward and torso upright.
  • Keep your back leg straight, and feel the stretch in your left hip and upper thigh.
  • Hold the stretch for 10-20 seconds, and then alternate sides.

    • Key Point: Exhale slowly as you stretch, and inhale as you relax the stretch.

    lunge stretch lunge stretch













    6. Push-up
    Reps 10 10

    Description: Famous for punishment, the push-up is actually a rewarding torso exercise that can be done anywhere, anytime.
    Tips

  • To focus more on the triceps place the hands close together and make a triangle shape with the thumbs and forefingers. You will not be able to do as many reps here but will enjoy the arm pump!
  • Try placing the hands close to emphasize the arms, and wide to work the chest.

    • Starting position
  • Kneed on the ground or exercise mat, place the hands about shoulder width apart, 2-3 feet in front of you and raise up on the toes.
  • Straighten your body, making one straight line from your toes to your shoulders.

    • Movement
  • Keeping the body in a straight line, slowly lower yourself until the chest is close to touching the floor.
  • Hold for one second, then press yourself upwards.
  • While doing the push-up, the hands should be directly under the shoulders.
  • Keep the stomach tight to help keep the body straight and prevent lower back pain.

    • Key Points
  • Inhale as you lower the body, exhale as you press up.
  • Important - if you let the hips sag you will stress your lower back. Keep the stomach tight and back straight.

    • Cautions
  • Be sure to warm-up and stretch the wrists before beginning your push-ups.
  • Don't let your head hang down, keep your neck in line with your spine.

    • push-up push-up

    .

    7. Superman
    Reps 10 10

    Description: This exercise is great for strengthening your lower back and rear-end muscles without using equipment.
    Tip: Hold a light dumbbell or medicine ball to increase the difficulty of this exercise. Starting Position Lie on your stomach, and bring your arms up by your ears.
    Movement

  • Raise your arms and toes off the ground simultaneously, arching your lower back.
  • Hold the position for 3-5 seconds, and then slowly return to the starting position.

    • Key Points
  • Feel your gluteal (butt) and lower back muscles contract, and hold that position.
  • Keep your neck in line with your spine throughout the exercise.

    • Cautions
  • Keep your movement slow and controlled to avoid hyperextending your lower back.
  • Consult with your physician prior to doing this exercise if you have lower back problems.

    • superman superman








    8. Chair Dip
    Reps 10 10

    Description: Train your chest and triceps using your own bodyweight.
    Tip: Place your hands closer together to get more of a chest stretch and triceps pump.
    Starting Position
  • Place the back of a chair against a wall to keep it from sliding.
  • Sit on the edge of a chair with your legs together and feet flat on the floor.
  • Place your hands underneath your rear-end with your palms face-down and your fingers curled over the edge of the chair.
  • Slide your butt off the edge of the chair, moving your feet out 2-3 feet from the front of the chair.

    • Movement
  • Let your butt drop down by bending your arms, keeping your elbows close to your sides.
  • Keep your lower back close to the chair as you lower down.
  • Lower your body until you feel a slight stretch in your shoulders or until your upper arms are parallel to the floor.
  • Pause for 1/2 second, then raise back up.

    • Key Point: Inhale as you lower yourself down, and exhale as you press up.
    Caution : Be careful not to drop too far down. This may place too much stress on your shoulder joints. Lower only until you feel a slight stretch in your shoulders.

    chair dip chair dip













    9. Self-resisted Arm Curl
    Reps 15 15

    Description: This is one of the oldest biceps and triceps exercises known. It's an effective way to train both of them without weights.
    Tip: You also get a tricep workout as you resist the curling arm.
    Starting Position: Standing upright, grab your right wrist with your left hand.
    Movement

  • Curl your right arm, resisting with your left.
  • Hold for 1/2 second, then slowly return, but still providing resistance with your left arm.
  • Repeat for the desired number or repetitions, then switch arms.

    • Key Point: Maintain an upright posture and keep your curling elbow stationary throughout the movement.

    arm curl arm curl

    10. Crunch (Hands Behind Head)
    Reps 15 15

    Description: Target your upper abdominals with this advanced variation of the crunch.
    Tip: Imagine sliding your rib cage towards your belly button to help emphasize the crunching motion.
    Starting Position

  • Lie on your back with your knees bent at 90 degrees, and your feet on the floor.
  • Place your hands behind your head, but do not interlace your fingers.

    • Movement
  • Contract your abs to lift your torso up until the shoulder blades come off the mat.
  • Pause at the top of your range. Slowly lower down until your shoulder blades touch, and repeat.

    • Key Points
  • When performing the crunch, aim for lifting your torso straight up towards the ceiling. Keep your chin a fist width's distance from your chest.
  • Keep your lower back on the mat during the entire motion.

    • Caution: Avoid pulling your head forward with your hands. Think of your hands as a head support only.

    crunch crunch









    11. Walk and Jog
    Time 10:00

    Description: Get into outdoor cardio with this combination of walking and jogging.
    Tips

  • As your fitness level improves, increase your jogging time by 5 seconds each week.
  • Running on softer surfaces such as a track or a dirt path is easier on your legs and helps you avoid injury.

    • Starting Position: Start by walking for a few minutes to warm-up.
    Movement:
  • Walk 40 seconds, and then jog for 20 seconds.
  • Alternate between walking and jogging for a total time of about 5 minutes.

    • Key Point: You can gradually increase the total time you walk and jog (6 minutes, then 7, etc.), or increase the proportion of time you spend jogging for (25 seconds, then 30, etc.).
    Caution: When you begin this exercise, do your walking and jogging on level ground to avoid lower leg injuries

    CAUTION: It is STRONGLY recommended that you see a physician for a complete medical examination before undertaking an exercise programme. Particularly if you have a family history of high blood pressure or heart disease, are over the age of 45, smoke, have high cholesterol, are obese, or have not exercised regularly in the past year. If at any time while exercising, you experience faintness, dizziness, pain or shortness of breath you should stop immediately. Glucose Ltd, owners of GetFit.com accepts no responsibility for any injury, illness or other harm caused to anyone attempting to follow GetFit.com workouts or exercises.