Great Whole Body Workout To Burn Those Holiday Calories | Physical activities slideshows | Well Being center

How long is the workout

To get your body pumped and burn those holiday calories that we all put on over the festive period takes time and commitment. But don't be put off thinking a workout will take you hours a week to start to see changes in your body, you can simply add this workout to your morning routine. This workout is designed to be of a high intensity for a short period to shock the body and stimulate the fat burning process. Each time you complete this workout it will take no longer than ten minutes including a warm up and cool down.

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How many times a week

Now because this workout only takes ten minutes to complete the whole set once it can be performed at any time of the day. You could add it into you morning routine before you take a shower or even on your lunch break. Maybe a quick workout when you get home from work before you start the dinner would be a good idea or during the add breaks of your favourite program. Ideally if you can complete this workout three to four times a week would be great but even adding it into you work day routine will see great benefits. Complete a one minute jogging warm up, then complete each exercise for 30 seconds, between each exercise add in 30 seconds rest.

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Squat

You do not need excessive weights to complete this simple circuit. A squat is a core exercise to work the whole body and torch calories. To complete stand with feet shoulder width apart and arms relaxed by your side. Slowly lower your bum by bending the knees as if sitting on a seat behind you. Keep your back straight and your head up by looking straight ahead, the knees should not come over the knee and your bum should be lowering down not your back. You can swing your arms forward or rest them on your hips if that is more comfortable, when you are as low as you can go slowly return to the start.

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Burpees

Burpees are great for conditioning and they work all the major muscles in the body as well as stressing the cardiovascular system to burn calories or improve your stamina. To complete a burpee properly begin in the full squat position with your hand either side of your feet on the floor. Push your weight onto your hands and extend the legs behind you until in the push up position, immediately return your feet to the squat position and leap upwards with arms upstretched as high as you can. And then return to the squat position, repeat for the full 30 seconds.

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Dead lift

Performing a deadlift is a great exercise but needs to be done correctly to stop from pulling your back. This needs to be done with a set of dumbbells or a barbell but doesn't have to be huge weight. Stand with your feet under the bar or as close to the dumbbells with your feet facing forward and shoulder width apart. Get a comfortable grip with your hands and bending your knees pushing down through your heels lift the bar or dumbbells keeping them as close to the thigh as possible until standing upright. Keep your head and chest up as you lower the bar back to the start position.

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Mountain climbers

Mountain climbers combine both cardio work with a great abdominal workout. They are good for improving the core stability of the body as well as burning calories. To complete a mountain climber you start in the push up position with legs extended and leaning on your tip toes. When ready bring one leg up under the body as far as possible mimicking a stationery climb and then alternate legs. It is best to alternate the legs as fast as possible to get the most from this exercise but be careful not to compromise the form when speeding up.

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Lunges

Another great exercise for the body to burn calories are lunges, this is because they use all of the largest muscles in the body so therefore takes more energy to use them and burning more fat. To complete a lunge start with feet shoulder width apart, step forward on one leg keeping heels flat to the ground lower the rear knee to touch the floor without your front knee passing over your toes. Once your knee has touched the floor or as close as possible bring the front leg back to the start position and repeat with opposite leg.

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Dumbbell Shoulder press

Shoulder workouts are great for burning calories because they use multiple joints particularly when done standing up. To complete this exercise you need a set of dumbbells or something with a bit of weight from the household such as canned goods. There is no need to add additional cost to the workout as tins or household objects are fine. Start with feet shoulder width apart and holding the weight at your shoulders with your elbows sticking out. Breathe out and lift the weight so arms fully extended above the head but do not lock the elbows, slowly lower to start position and repeat.

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Russian twist

A Russian twist works on the core muscles such as abdominals and oblique's but is a bit more challenging than a traditional sit up. Sit ups can become boring but if you find this exercise too hard feel free to use a basic sit up instead. Start in the sit up position but at the top of the movement, lean back and lift your feet off the floor using your core to balance the body keeping your back straight. Then touch the floor with both hands on either side of the body rotating the body back and forth. Continue this for the full 30 seconds.

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Plank

Another core muscle exercise which is good for endurance and burning of calories is the plank. Start in the push up position and lower yourself to your elbows so the forearms are flat on the floor facing forwards. The important thing in this exercise that the back is completely straight and parallel with the floor. You need to hold this position for the full 30 seconds. If you are unable to complete for this time length try 10 seconds with a 5 second rest in between and work your way up to the full 30 seconds.