3 Training Tricks

It’s all too easy to let your training take a back seat over the holidays, but this is a short cut to fat town – population you. Don’t skip training just because it’s Christmas, or you feel that everyone else is doing it, so you should too. Set the example, and carry on training by implementing three really easy tricks.

Master the Art of the Short Workout

Pushed for time? That’s fine – there’s no need to spend three hours in the gym. You can get all you need done in just 20 to 30 minutes.

The key is to pick exercises that work multiple muscle groups (and therefore burn more calories and create a bigger metabolism boost) and to work like your life depends on it. If time is of the essence, there’s no way you want to be spending your gym sessions walking on a treadmill, talking to friends, or sitting on the thigh machines while chatting on your phone or reading a magazine.

Get on the free-weights – squats, deadlifts, lunges, bench presses, rows, and so on. These exercises hit lots of muscles in one go, making them awesome calorie burners, and will get you fitter, stronger and leaner.

Keep your rest periods short too – not only does this further boost your metabolism, but it allows you to get more work done in less time. If you’re feeling confident, or really are pushed for time, go for a whole body circuit comprising four exercises, each performed for eight to 10 reps with a weight that’s challenging enough that you struggle for the last one or two reps.

Perform all the exercises back to back, rest for two minutes then go again. You should be able to get at least four rounds done in the time.

Home Workouts

Before you’ve spent all your cash on presents for other people, go out and buy yourself some basic home fitness equipment.

A set of resistance bands, chin-up bar, exercise mat, skipping rope and perhaps a kettlebell makes an ideal home gym and will cost less than $100. With this, you’ve got no excuse for not getting your workout in, as everything you need is right there in your own home.

Even if you haven’t got space to keep any kit, body-weight exercises are a fantastic way to keep in shape without leaving the house. Become a king or queen of pushups, squats, lunges, burpees, chin-ups and planks and those holiday pounds are certain to be kept at bay.

Run

Running is a great stress-buster, so will help you deal with the inevitable family quarrels and rows over gifts. It’s also free, requires very little training, no equipment (apart from a pair of shoes) and is pretty time efficient.

If you’re new to running, start off my alternating walking and jogging. More experienced runners can try tempo runs or interval training, and if you’re really looking for a festive kick up the butt, find a hill and go hell for leather on some hill sprints.