Women’s Fitness Holiday Fat Burn

15-Minute Fitness Routine:

During the holiday season people will come up with all kinds of excuses of why they cannot continue their fitness regimen, especially busy moms. Moms have all the best excuses why they cannot exercise during this time of the year:

  • I don’t have time to exercise because my kids are on winter break
  • I have too much Holiday shopping to do, or…
  • I am going to pick back up after the Holidays. I have so many parties to go to, and I want to enjoy all the tasty drinks and beverages, so why fight it!

It doesn’t matter what is going on during this time of the year, you can still fit in a quick fitness workout that will get your heart pumping, get those muscles working and create caloric expenditure (fat burning).

Exercise Those Legs and Buttocks in Only 15 Minutes:

  1. Warm-up – Chair Squat – 30 Seconds going up and down
    to get the body warmed up
  2. Warm-up –Standing Calves Raises – 30 Seconds going up and down.
  3. Lunges – In Place – Hold that Chair – Do 15  repetitions/leg (approx 60 sec)
  4. Chair Squats – 60 Seconds – going up and down
    with no rest (active rest)
  5. High Knees – Place Hands behind Your Head (rest them)
    Bring one knee up towards your chest.. then bring the other knee up.
    Do this for 60 Seconds at a good pace!
  6. Wide Squats – Place Feet slightly farther than shoulder width, feet slightly pointed out and squat down almost touching the seat of the chair, but then come back up. Do this for 60 Seconds.
  7. Isometric Lunge – Hold the lunge position for 30 Seconds per side.
  8. Opposite Arm & Opposite Leg – Come down to the floor and get on all fours. Place your left arm out and right leg out. You want to lift them both at the same time for 20 repetitions each. Then switch and do the right arm out and left leg out (90 Seconds total)

Repeat the entire cycle two times for a total of 15 minutes.

If you want to add external resistance to make it more challenging, then please do so if you are comfortable with it.

If you have to rest between exercises, keep it short.. maximum 20 seconds, but best to go the entire time to get the most out of this type of workout.

Everyone can create time for a quick and effective fitness workout, even if there may be a few time constraints. Doing something is better than doing nothing at all.

As long as you engage in some kind of physical fitness during this time of the year you will at least maintain your fitness if not improve it. If you choose to do nothing, you will only decline in your fitness and health and then you will have to play catch-up, which is a lot more challenging than you might think. So, why fight it, condense your workouts into quick fitness routines and maintain what you have worked so hard to accomplish.

 

Kisar S. Dhillon is a Portland Oregon Personal Trainer living in the greater Portland area. He holds a Bachelor of Science Degree in Kinesiology, Post Baccalaureate Studies in Exercise Physiology and a Master’s in Business Administration. Kisar has more than 17 years experience in the health and fitness industry and is currently the owner of 1-2-1 Fitness, LLC. You can also follow him on YouTube.