Christmas Day HIIT Workout
Merry Christmas to all. Right now I am waiting to have our delicious but fattening holiday meals. We have just made the long trek from NJ to southern VA where everything is served with an extra serving of fried. So I know this up and coming weekend will not be the most nutritious but I will do my best to exercise. I was hoping to go for some long rungs but I am not to sure that will happens as it sounds like the east coast will be soaked for the next week. So I was thinking outside the box and thought about doing a High Intensity Interval Training , HIIT workout for short.
Here is a useless ti-bet of information, the average American eats around 4,500 calories on Christmas, which is more than double what one should eat in a day. Kind of scary.
So what can you do to try to less any damage from holiday consumption? Well, according to researchers at Southern Maine, the average weight training circuit of 8 exercises completed in 8 minutes (when performed at a high-intensity with minimal rest) burns approximately 150 to 200 calories. Not a bad 8-minute fat burn However, if you do not stop after just 8 minutes, and trudge on, hopping that you will be able to reach an hour-long workout following the same routine. Realistically, fatigue would set in so every subsequent round of exercise would be a little lower in intensity and therefore you would burn less calories. That being said this hard training session can help put some of those excess calories to good use. And can also help clear your mind, and help decrease holiday anxiety (which always seems to occur when family gets together)
This workout is designed to do the trick before any cheat. It’s a high-intensity “depletion” workout intended to deplete your glycogen storage, which your body’s primary energy source. When glycogen levels are elevated, eating extra calories (and carbs) can cause you to gain weight. When it’s depleted, the food you eat will go to refueling your body, restoring your energy, and helping you build muscle and repair after a tough workout. So that being said the key is to do the work out before the festive dinner.
How To Do This Workout
This workout functions like a big circuit. You’ll perform one set of the first exercise, rest for 20 to 30 seconds, and then move to the next exercise. Follow this pattern until you complete all 8 exercises in the workout, and then rest for 2 to 3 minutes. After your break, keep the weight the same (or decrease if needed) and increase the number of reps you perform in each proceeding round. Here is the amount of reps per exercise for each round. Remember to breath and drink water during to stay hydrated
First set = 10 reps per exercise.
Second set = 12 reps per exercise.
Third set = 15 reps per exercise.
Fourth (and final) set = 20 reps per exercise.
Notes and Tips
This is not a “normal” workout or part of any particular training plan. It’s designed for Christmas or other days where you just feel like having a change from your normal workout regime, or shocking your system. (Translation: You’re probably going to be pretty sore and sweat a bunch. If not you’re either a machine or in tremendous physical condition.)
Before you begin this workout, please do a quick warm up. You want your body to be prepared.
If at any point you can’t perform all the reps listed, do as many as you can, rest, and then move on to the next exercise.
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8. Dumbbell chop