Powerful workout to prepare your body for the holidays

One hour of work can burn 500 calories.
The holidays are just around the corner, which means there will be plenty of high-calorie foods on the tables. In winter, it is more difficult to burn extra calories than in the hot season. We spend less time outside because of the cold and we stay at home more. However, I really want to keep a good figure during the holidays.

Let’s organize training in such a way as to burn off the extra calories that we gain during the holidays as much as possible.

Use two basic rules

Take care of your diet. During the holidays, you don’t have to completely give up sweets. Try to give preference to vegetables, fish, fruits on the New Year’s table, then buy only cakes, snacks and other sweets. Make up for yesterday’s feast with a calorie deficit the next day. Include in the diet: eggs, meat, vegetables, herbs, buckwheat, brown rice, cottage cheese, bread.

To be active. Train 3-4 times a week for an hour. You don’t need to buy a gym membership. Consider high intensity exercises with lots of reps. Make a training schedule so that the movements are not difficult, but the number of repetitions in each approach is at least 25.

Fat burning workout to get you ready for the holidays

Plank steps

Technical:

  • Get into a plank position. The body is straight. The neck, back and hips are located on the same line;
  • exhaling, we take a long step forward so that a 90 ° angle is formed in the knee joint;
  • the other leg is motionless. We repeat the movement with the other leg.

We perform three sets of 25 times on each leg. Rest between sets – one minute.

Jump lunges

Technical:

  • the back is straight with a slight arch in the lower back. Shoulder blades together, chest forward;
  • left and right legs at a 90° angle at the knees;
  • the right leg is only used for balance;
  • we take a deep breath and descend parallel to the thigh of the left leg with the floor;
  • exhale and push up in a powerful motion, switching legs in the air. We do the same with the other leg.

We perform three sets of 25 times on each leg. Rest between sets – one minute.

Remove the leg from the plank

Technical:

Get into a plank position. The body is straight. The neck, back and hips are located on the same line;
exhaling, we bring one leg to the side, turning the body;
keep your body weight on one leg. We do the same with the other leg and the other arm.

We perform three sets of 25 times on each leg. Rest between sets – one minute.

Jump squat with change of position

Technical:

  • feet shoulder width apart. The feet are turned slightly outwards. To look forward;
  • we bring the shoulders back a little, the chest forward, we bring the shoulder blades together;
  • we support the body evenly with a slight deflection in the lower back;
  • we lower ourselves slowly at an angle of 90° to the height of the knees;
  • jump from the bottom of the squat;
  • We land on our feet so that the feet are already shoulder-width apart.

We perform three sets of 25 times on each leg. Rest between sets – one minute.

Leg swing from the plank

Technical:

  • Get into a plank position. The body is straight. The neck, back and hips are located on the same line;
  • when exhaling, the thigh is brought out along the body of the body so that the leg forms an angle of 90° at the level of the knee joint;
  • As you exhale, return your leg to its original position.

We perform three sets of 25 times on each leg. Rest between sets – one minute.

This set of exercises is perfect for beginners and experienced athletes. Less than 400-500 calories per hour of training are guaranteed.

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