Keep Holiday Weight Gain at Bay with 20-Minute Equipme
Brought to you by wellness expert, fitness instructor, and featured guest blogger, Jasmine Madson.
If you’re like me, finding time for fitness in between last night’s holiday soiree, preparing for tomorrow’s year-end office potluck and this weekend’s pursuit of the gift for the brother who has everything (how did you end up with his name again?) can be a struggle. On top of all that, most of the festive events interfering with your gym time or pilates class are tripling your daily sugar intake and sabotaging your best attempts to maintain a healthy diet. Sigh. So how do you carve out time for exercise in a season when the scales are tipped (literally!) and it seems like everything is working against you?
Try this 6-step routine, spending 90 seconds in the first five exercises, repeating 2x through. You’ll finish with a 3-5 minute savasana and will feel leaner, lighter and less stressed in under 20 minutes.
More muscles working = more fat burning! Step back into a low lunge (right foot forward, knee over ankle and left foot back; left knee hovering over the floor). Quickly spring off of your right foot and switch feet, landing with the opposite foot forward. Follow by springing off of the left, back to your starting position. That’s one rep! You’ll want to move quickly through this exercise, but be mindful of your form, and get low. As a bonus, plyometrics also build bone density, keeping your skeletal system in tact for Christmases to come. Talk about efficiency.
Ballet Bridge (heels up!)
Mountain Climber to Plank Intervals
My number one tip to blast more fat in your mountain climbers is to keep your weight shifted forward over your hands, keeping your feet light. Your toes should barely tap the ground. The best part about this cardio? It’s quick. Alternate a 30-second mountain climber burst with a 15-second plank two times through. If you need a break, shift back into downward dog instead of the plank, then shift forward again for your next burst.
A word of advice: sit down on Sunday night and pencil in 20 minutes for a workout in the days ahead. You’re almost 100% more likely to reach a goal when you’ve written it down. At the same time, there will definitely be days where those twenty minutes will be spent working late or wrapping a last-minute gift. Rather than letting life sabotage your exercise routine completely, settle for one or two components of this routine. And on occasion, if you’re anything like me, the thing you need most on some days might just be a three-minute savasana.
If you enjoyed this, check out my other Sleep Number blog post to learn three things happen when you channel your inner zen doing yoga.
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