If you’re struggling to get your workouts in during this busy time of year, I’ve got one word for you … INTENSITY!
Basically, you’re trying to crank out a higher “output,” but in a shorter period of time. I’m talking 20-30 minutes or less.
In a nutshell, this means training like an ATHLETE.
The good news is these workouts can actually be a lot of fun.
Plus, after the holidays are over, you won’t have to start over (a big problem for a lot of people!) – and you WILL feel pretty good about your fitness level.
Here are some ways to add intensity to your routine:
- Add speed bursts to your walk/run/elliptical session.
- Raise the treadmill incline/walk up hills outside.
- Include conditioning exercises – battle ropes, kettlebell swings, burpees, jump rope – between sets during your strength-training workout.
- Hit the treadmill for 1-2 minutes between rounds of your resistance training workout.
Here’s a fast total-body workout you can sneak in anywhere!
“Hot for the Holidays” Tabata-Style Workout:
Warm up for 5-10 minutes: do some cardio, jump rope, etc., to get the blood flowing, then do some bodyweight squats, lunges, and arm circles to warm up the muscles.
Go through this circuit 1-4 times, depending on the amount of time you’ve got and how you’re feeling.
Perform each exercise for 20 seconds and then rest for 10 seconds before moving to the next exercise.
- Prisoner Squats (place hands behind your head and squat)
- Mountain Climbers (in plank, “run,” alternate drawing your knees in toward your chest)
- Walking Lunges
- Plank with Shoulder Tap (in plank position, tap your opposite shoulder in a slow and controlled motion)
- Speed Skaters
- Russian twists
- 180º Jump squats (Squat, and as you rise, jump so you are facing backward, landing softly in squat position)
- Plank
Then, cool down. Be sure to bring your heart rate down slowly by walking or doing some other low-level activity.
Here are the 4 things to know about HIIT workouts …
- Always warm up with 5-10 minutes of easier activity so your muscles and cardiovascular system are ready to go!
- Listen to your body. If you aren’t used to intense workouts, scale up slowly.
- Take a day (or 2!) off between intense workouts. Your body needs time to recover. Time permitting, you can do less-intense workouts between more intense workout days.
- Let your heart rate return to normal before you hit the shower. The cool-down is a vital part of your workout, so don’t cut it short.
You will be amazed at how a little extra intensity can add up to a LOT of great results!
If you need visual references for the exercises above, here are some examples:
