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  • Writer's pictureRyan

The xmas at home body blast!

Want to keep that fat at bay this Christmas with all this extra food? Stuck at home because of the snow and ice? Here's a quick home workout to burn lots of calories and boost that metabolism in just 8 minutes! 

Following this Tabata format which requires maximum intensity and only very short rests, it's a challenge but it's over quick! 

Here's how we do it:

  • High Knees - 20secs Maximum Effort, 10secs Rest (x4)Press Ups - 20secs Maximum Effort, 10secs Rest (x4)

  • 1 Minute Rest

  • Speed Skaters - 20secs Maximum Effort, 10secs Rest (x4)Mountain Climbers - 20secs Maximum Effort, 10secs Rest (x4)

That's it! Fancy a challenge? You can do this for 1 - 4 Rounds! (with a 1 minute rest between each round)

A. High Knees

  1. Stand upright with your arms beside your torso and adopt a shoulder width stance. This will be your starting position.

  2. Inhale and lift your left leg up infront of you until your knee and hip joints are at 90 degrees. Then have your right arm bent at a 90 degree position at your elbow.

  3. Exhale and swap your left leg for your right and your right arm for your left. Keep doing it as fast as you can for each 20 second burst

B. Press Ups

  1.  To start this exercise kneel down on the floor, and lean forward so that you are now weight baring on your arms. Have your hands placed just outside of where your chest would be. Now you should come up onto your feet so that your body is suspended above the floor, the only points of contact (with the floor) should be your hands and feet. Your body should be in one straight line from head to toe and your arms perpendicular to the floor under your chest. This will be your starting position.

  2. Whilst inhaling, slowly lower your chest towards the ground whilst flaring your elbows out wide. When you are about an inch or so from the ground, you should have created a triangle with your hand positions and your eye line. 

  3. Pause for a brief movement, exhale and press through your palms to return your body along the same path to the starting position. Tip:Squeeze your pectoral muscles as you do so and when you get to the top of the movement, do not lock your elbows out. 

  4. Keep repeating as much as you can for each 20 second burst

C. Speed Skaters

  1. Start standing on one leg. 

  2. Hop from side to side, switching legs as if you were hopping over a puddle or speed skating.  Swing your arms side to side touching the opposite arm to the opposite standing leg, lowering your body down to do so. 

  3. Keep up the speed for the full 20 second bursts

D. Mountain Climbers

  1. Start off in a press up position with your hands just wider than shoulder width and your toes being the only other point of contact with the floor. Your body should be suspended in a straight line from your heels to your shoulders above the floor. This will be your starting position.

  2. Bring your right knee underneath your body so that it is as close to your chest as you can get it.

  3. Exhale and swap your right leg for your left and as fast as you can.

  4. Continue to alternate your legs and bring each knee in as close to your chest as possible. Try to keep up the speed for the full 20 second bursts!

Stay Fresh and Healthy!

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