Supercharged Workout

Supercharged Workouts to Get Rid of Holiday Fat



 

Want to get rid of those unwanted pounds from too many holiday desserts?  Don’t fret!  You don’t have to do a lot of work to get back in shape.  You just have to be smart and focused.  Short, intense workouts give you a big bank for your buck, since they not only burn lots of calories while you’re sweating, you continue to burn calories for hours afterward.  Each workout below gives you something different and, collectively, give you everything you need to stay fit and look great.

 

Cardio Blaster

This is one of the best workouts you can do to improve fitness and burn lots of calories in a short time.  Start with a 15-minute warm-up, then run or bike for 3 minutes at 90 to 95 percent of your maximum heart rate (should feel like 8.5-9 on a scale of 1-10).  Take 3 minutes active recovery and repeat 3 to 4 times.  Finish with a 10-minute cool-down.  This workout is like weight training for your heart—it strengthens your cardiovascular system and makes you a better fat-burning machine.

Cardio-Sprint Pyramid

There’s nothing like sprinting to increase muscle power and get your legs, glutes, and core tight and toned.  This workout mixes cardio with muscle-sculpting sprinting for a fun workout you’ll never forget.  Start with a 15-minute warm-up, adding a few 20-second bursts at the end to rev your engine and prepare for the workout.  Then run or bike for 30 seconds, 1 minute, 2 minutes, 4 minutes, 2 minutes, 1 minute, and 30 seconds at a rate of perceived exertion of 8-10 (adjusting the effort with the length of the segment), following each hard segment with an active recovery interval equaling the same amount of time.  Finish with a 10-minute cool-down.

 

Running Circuit

            This high-octane, non-stop circuit combines short bursts of running with concentrated body-weight exercises to sculpt your body into a Rodin creation.  Do each exercise for 30 seconds in the order listed.  Complete circuit 2-3 times.

30-second sprint

squat jumps

crunches

push-ups

30-second sprint

side-to-side lunges

v-sits

burpees

30-second sprint

forward plank

side-to-side traveling push-ups

30-second sprint

 

To make women swoon at the sight of your caveman chest that bulges from under your T-shirt, or make men drool at the sight of your slender, sexy thighs that stop traffic as you cross the street, do each of these workouts once a week.  Not only will you get fit fast, you’ll have a body begging to be kissed in the new year!