>The holidays are over and it is time to get back to the grind. This might mean that there is a stack of extra work and deadlines waiting for you when you get back to work.
The first thing to typically take a back seat when the holidays roll around is your workouts.
Didn’t you make yourself a new year’s resolution to get fit and healthy, or to lose those pounds gained over the holidays? Make yourself a priority and treat your workouts as if they were important meetings you just can’t miss and simply schedule them in!
We all know the key to losing weight and fat loss is to create a negative energy balance and the best way to do this is by keeping your metabolism revved up even at rest. The best way to do this is by building lean tissue and creating an intense metabolic response that will not only burn some calories during your workout but will keep you burning them for hours afterwards. By doing some high intensity interval training (HIIT) post workout, you will not only be able to build that fat burning muscle mass from the weight training but you will get that metabolism boost for hours and hours post workout that will help melt away the fat. Because this type of workout is so effective, you will be spending less time in the gym but getting twice the results and faster.
It won’t take you more than three hours per week to make significant changes if you are following a sound nutrition plan. The old saying of work smarter not harder…well it just isn’t the way it really goes when it comes to positive training outcomes. Yes, you will work smarter, which is why you can spend less time during the week in the gym, but you will be working harder than what you may have been (or never have) before.
Performing the workout below three times per week with at least a day off in between each workout will help you get fitter faster.
Jump rope 5 minutes
360 degree bodyweight lunges x 5 each side
Overhead Squats with stick x 10
Isolateral Butt-Bridges x 5 each side
Inchworm x 10
These supersets should be performed for 2 to 3 sets of 8 reps with a 60-second rest in between.
Bent-Over Barbell Row (supinated grip)
Lateral Lunge to Overhead Press
Push-Ups AMRAP (as many reps as possible in 30 secs)
Intervals can be done on your favorite piece of equipment or with burpees or a jump rope. Choose whichever will challenge you the most without compromising on safety for 30 secs of work at 85-90% of your heart rate reserve followed by 60-second rest. Repeat this 10 times.
If you are feeling up to it, throw in 3 sets of supersetted ab work like ball rollouts and pikes for 15 reps each. Finish with some stretching and be sure to refuel with a post-workout whey protein shake and some waxy maize. I suggest sipping on some BCAAs during your workout as well, as this will help to give you some extra energy without the calories and will help with your recovery and repair. Plus it just tastes good!