Give yourself a boost ahead of the festive season with this workout, which has been designed to help you lose five pounds in five weeks. How does it work? The exercises use the upper body, lower body and core, as well as training the heart and lungs, to give you an all-over workout that burns lots of calories. You don’t need any equipment, which means you can complete this workout at home or in the gym – whenever and wherever is most convenient for you. It’s the perfect session to do in the run up to the festive party season.
Guidelines
Perform one set each of exercises A to D. In between moves, do a set of high knees. Alternating between a bodyweight exercise and a cardio exercise in this manner will really get your heart racing, helping to increase the overall calorie burn. Aim to complete each set without rest, but stop if you feel your technique deteriorating, resuming the set as soon as you feel ready. Complete three or four rounds in total, and repeat the workout three or four times a week.
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A/Step up Perform 15 reps on each leg
Begin standing with a step or box just in front of you. Place one foot onto the box, pushing through the heel of that leg to step up onto the platform. Slowly bend your hips and knee to step down, then repeat on the other leg. Make sure you place the whole of your foot onto the step each time. Keep your chest up and back straight. The higher the step, the harder the challenge – just make sure your front knee remains in line with your toes and doesn’t move in or out as you step up or down.
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B/Press up Perform 15 reps on each leg
Begin in a plank position, with your shoulders just in front of your hands and your body in a straight line from head to toe. Slowly bend your arms to lower your chest to just above the floor, keeping your head and neck in line with your back. Straighten your arms to return to the start, then repeat. Keep your buttocks engaged to help stabilise your core. Any movement at your hips is a sign that the exercise is a little too challenging, so try raising your hands up onto a step or table and repeating the exercise in the modified position.
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C/Squats Perform 20 reps
Begin standing with your feet hip-width apart. Keep your arms extended straight out in front of you at shoulder height. Bend your hips and knees at the same time to come into a squat, aiming to get your hips parallel with your knees but without allowing your lower back to round. Straighten your legs to return to the start, and repeat. You may find taking your feet slightly wider than hip width (and/or turning your toes out slightly) allows you to squat a little lower – just make sure your knees stay in line with your toes.
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D/V ups Perform 20 reps
Lie on your back with your arms extended straight out behind you, then raise your feet just off the floor – this is your starting position. Lift your legs and your upper body, hinging from the hips to form a ‘V’ shape, taking your arms out in front of you at the top of the movement. Reverse the movement to return to the start, then repeat. If you feel any discomfort in your lower back, bend your hips and knees and place the soles of your feet on the floor, so you’re just performing the movement with your upper body.
High knees Perform for 30 seconds
Standing with feet hip-distance apart, begin to jog on the spot. Increase the pace, bringing your knees up to level with your hips. Drive your arms up and down to help generate momentum and to involve your upper body. Land softly and quietly, aiming to keep your feet in contact with the floor for the shortest amount of time possible. Keep your back straight, without allowing it to arch or causing you to lean backwards. When viewed from the front, your hips, knees and ankles should be in a straight line. Aim to complete as many reps as possible in 30 seconds and try to match (or even beat) this target each set.
