26-12-15 | Move | full body workouts |

My favorite 17 min full body home workout

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!

Workout routine:
– 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

Workout essentials:
1. A fitness mat
2. 2 dumbells or 2 bottles of water
3. An awesome upbeat Christmas playlist!

Workout exercises:
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.


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.


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.


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? 🙂

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  • Annick

    Hoe vaak doe je de verschillende oefeningen in die 5 minuten? Of lees ik er finaal overheen haha

    • Carolina van Dorenmalen Post author

      Hi Annick!

      Bedankt voor je berichtje, het staat er nu bij!
      Super tof dat je me even er op wijst 🙂 Ook ik ben tijdens de kerstdagen een beetje afgeleid hihi

      Fijne jaarwisseling alvast!


  • Elvira

    Hi Carolina,

    Heb hem net gedaan! Hele fijne work-out. Kijk alweer uit naar de volgende 😀

    Groetjes Elvira

    • Carolina van Dorenmalen Post author

      Heeee Elvira!

      Wat SUPER TOF dat je me dit laat weten en dat je het een fijne work-out vond 🙂
      Ik ben nu al trots op je haha, hoe staat het er vandaag voor met de spierpijn?

      Ga zo door babe!


  • Esthet

    Hoi hoi, kun je misschien ook een kettlebell workout laten zien voor voornamelijk het onderlijf?
    Bedankt alvast and keep up the good work 🙂

    • Esther

      Geen Esthet maar Esther haha foutje… 😉

    • Carolina van Dorenmalen Post author

      Hi lieve Esther!

      Hartelijk dank voor je berichtje! SUPER LEUK om dit te horen en zo aan de slag te kunnen met jouw wensen 🙂 Tof!!
      In dit artikel heb ik al over de kettlebell geschreven, maar ik zet jouw input op mijn to-do list! Gaan we regelen!
      Link: http://www.foodie-ness.com/swing-kettlebell-swing/

      Liefs, xx

  • Liz

    Hey! So do you do each exercise for 1 minute through? I’d rather work with a timer than having to count every rep 😉 Thanks!

    • Carolina van Dorenmalen Post author

      Hi Liz!

      Thank you for leaving me a message, it’s great to hear from you:-)
      So round 1 takes 5 minutes, which means that for 5 minutes long you perform the exercises: ab bikes 50 reps, mountain climbers 50 reps, etc.. until your alarm rings! Take one minute break and continue with the second round!

      Hope this makes things more clear 🙂

      Good luck!!

      With love,

      • Liz

        Thanks for your reply! I get that every round is 5 minute, and in every round you do all five exercises. But does that mean you do every exercise for one minute (per round)? I hope I am not over-complicating things… Thanks again!

      • Carolina van Dorenmalen Post author

        Hi Liz!

        No, you don’t have to do each exercise for one minute, you have to follow the amount of reps.
        I’ve mentioned the total reps per exercise in the blog post and in my previous comment.

        Let me write it down for you again 🙂

        Ab bikes: 50 reps
        Mountain climbers: 50 reps
        Side leg raise: 20 reps p.l.
        Sumo squats: 15 reps
        Dumbbell lateral raise: 15 reps

        Does this make things more clear? Hope you’re ready to go now! 🙂

        With love,

  • Valerie

    Hi Carolina!

    Na m’n apple pie mug cake ontbijtje heb ik net deze workout thuis gedaan! Thanks voor de nuttige oefeningen 🙂 ik wil nog wel graag wat cardio erbij pakken, bijv hometrainer een halfuurtje, is dit het beste om na de workout te doen?

    Alvast bedankt!

    • Carolina van Dorenmalen Post author

      Hi Valerie!

      Wat leuk, nog een berichtje 🙂

      Super tof om te horen! Ging het goed?
      Zelf probeer ik altijd mijn cardio op een andere dag te doen! Dus apart van je kracht training.

      Wil je wel je cardio combineren met een krachttraining is het afhankelijk van je doelen of je dit het beste ervoor of erna doet.

      Eerst kracht, dan cardio: doel is spiermassa of vetverbranding.
      LET OP: doe niet te lang een cardio sessie, anders ga je juist je spieren aantasten.
      Eerst cardio, dan kracht: doel is conditie/uithoudingsvermogen.

      Ik hoop dat je hier iets aan hebt!

      Fijne dag en liefs,

  • Valerie

    Thanks for je reply en uitleg! Niet te merken dat ik tot gisteren vakantie had hihi :). De applie pie mug was iig heerlijk en oefeningen gingen goed! Is er nog een bepaalde reden / doel waarom je cardio los van krachttraining doet? Nogmaals thanks & fijne avond!! Liefs, Valerie

    • Carolina van Dorenmalen Post author

      Hi Valerie!

      Geen dank 🙂 Wat fijn om te horen dat het lekker was en de workout goed is gegaan! TOPPIE!

      Vind ik prettiger hihi! Ook handig omdat ik voor een cardio workout niet perse naar de gym moet, maar ook lekker het park in kan bijvoorbeeld.

      Fijne tweede paasdag en liefs,

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