Exercise has always been like medicine for me. It minimizes the dips in energy come late afternoon, adds endorphins for mental clarity and sharpness, and the increased blood flow soothes my aching body, all naturally.
With the holiday season’s arrival and joy and excitement layering into my life, it also becomes busy and hectic. Holiday parties and events are in full swing. The weather isn’t cooperating so much inviting me to venture outside or get to the gym. So it becomes more important than other times of the year to prioritize health with a packed schedule. This is where having a quick go-to plan is so helpful.
When schedules are tights, couple your fitness with something you do daily anyway like brush your teeth, check emails, nursing the baby, or picking up kids from school. These times of day and your routines remind you to also get moving.
Block out that time in your smart phone for yourself. Dedicating just 20 minutes a day and five moves will be worth it, to relieve stress, burn extra calories around this time of year, gain strength, optimize productivity, and improve your mood.
Here’s how to H.I.I.T. your holiday plan. It’s called H.I.I.T. (High Intensity Interval Training) because intervals of intense bursts of efforts cycle with short rest periods so you get the maximum cardiovascular benefits and gain strength in a shorter routine.
No equipment needed and can be done at home for a full body burn. Modify this workout if you are pregnant or postpartum or are new to working out.
Avoid jumping or bouncing unless you have trained this way before and have no pain. Modify the push ups and mountain climbers by placing hands on a bench or couch to be in an inclined position.
To make it harder, only rest after completion of the 5 moves for 30 seconds, increase your speed, and try adding some weight to your squats.
THE MOVES:
- Squat x20 reps
- Mountain climbers x20 reps
- Narrow push ups x20 reps
- Lateral lunges x20 reps
- Wide push ups x20 reps
- Repeat
How To:
Set a timer for 20 minutes. Complete each move 20 times then go to the next. Rest when you need to.
If you liked this or want more support, during the holiday season I am offering discounts on training packages! We can start up in January when those New Years resolutions come knocking, if you prefer.
Best in health! Your Trainer, Monica
Monica Menard is a C.P.T Certified Personal Trainer and Prenatal & Postpartum Specialist. Contact her at [email protected] for free fitness questions and follow me at training_bymonica on Instagram. Free consultations are available by mentioning this article.
