It’s that time of the years girls, December represents a month of busy, crazy and hectic days in combination with an extreme food overload! To still offset some of the cheating damage I prefer to bump up my calorie burn with my favorite 17 min full body home workout. Today I want to show you how I’ll easily keep up with gymtime in the period of time surrounding Christmas!
Besides the time constraints we’re all facing during this busy month, I also face the problem that my gym is closed during the festive days. Bummer! This means I’m forced to workout at home or outdoor. Though there are benefits of outdoor winter workouts, I got to be honest: December temperature in Amsterdam doesn’t really make me excited to workout in the park or go for a morning run. This Christmas I’ll even be in Austria and that’s even more brrrr!
If this sounds recognizable for you I’m happy to present to you: my favorite – and effective!- 17 min full body home workout. This quick and simple workout routine will make you sweat, burn fat and build muscle, even if you’re only one step away from your couch. Light your Christmas tree, put on some Christmas songs and get ready to smash it like a pro in the comfort of your own home!
– 45 sec warming up
Running stairs or “run” at your place while raising your knees as high as possible.
– Round 1: 5 minutes
Take 1 minute break.
– Round 2: 5 minutes
Take 1 minute break.
– Round 3: 5 minutes
1. A fitness mat
2. 2 dumbells or 2 bottles of water
3. An awesome upbeat Christmas playlist!
AB BIKES 50 reps
Start position: Take a fitness mat and lay down on your back with your lower back pressed to the ground and contract your core muscles. Place your hands behind your head with your elbows out to the side and lift your knees to about a 45 degree angle.
Movement: Now go through a bicycle pedal motion while you make sure your elbows are touching the opposite knees as you twist back and forth.
Finish: Repeat this movement with both your left and right leg. TIP: Slow down the motions for more effective results instead of ripping through the movement.
MOUNTAIN CLIMBERS 50 reps
Start position: Bring your body into a press up position. This means that you face the floor, keep your arms straight and place your hands directly under your chest at shoulder width apart. Your body should form a “plank”, straight from your shoulders to your heels. Make sure your feet are slightly apart and your toes point towards the floor.
Movement: Lift your left foot off the floor and raise your knee to your chest. Tighten your core and keep your body weight on your arms.
Finish: Return to start position and repeat this movement with your right leg. Repeat these movements (left, right, left, right, etc.) while you increase speed, as if you are running.
SIDE LEG RAISE 20 reps p.l.
Start position: Lay down on your side on a fitness mat while you place one arm bent and resting underneath your head and your other arm should be bent in your side. Keep your legs both straight with your lower leg touching the fitness mat and your upper leg at 10 cm above the lower leg.
Movement: Now raise your upper leg and turn it out in the hip socket, while you keep your lower leg on the mat. TIP: keep your torso as still as possible.
Finish: Bring your upper leg back to the start position (don’t touch your feet, keep the 10 cm distance) and repeat this movement.
SUMO SQUATS 15 reps
Start position: Stand up with your feet wider than shoulder-with and make sure your toes are slightly turned out. Squat down as low as you can, keeping your back straight and your heels on the ground.
Movement: Jump upward as high as you can.
Finish: As you land, gently bring your body back into the starting sumo squat position and repeat this movement.
DUMBELL LATERAL RAISE 15 reps
Start point: Stand up straight with a dumbbell/water bottle in each hand and keep them by your side at arms-length with the palms of your hands facing you.
Movement: Keep your torso straight and still while you lift the dumbbells (both) on your side up, with a slight bend on the elbow and the hands slightly tilled forward. Go up until your arms are parallel to the floor.
Finish: Take a 1 second pause and slowly lower the dumbbells back down into the star position. Repeat this movement.
TIP: inhale when you bring the dumbbells up and exhale when you bring them back down.
Please let me know if you find it useful when I share these simple & fast workout routines? 🙂