A Fat Burning Workout to Melt Away All Those Hot Cocoas


Things you don’t want to burn:
Your tongue on hot cocoa, or mulled wine, or warm spiced egg or hot apple cider, all of which are flowing by the gallons this time of year.
Things you do want to burn:
If you’re planning on indulging in some delicious holiday treats this season, then be sure to get in some great workouts, too. Staying active in the cold winter months can off-set Christmas calorie overload, fight sugar cravings, improve your sleep, and keep you feeling energized enough for all your parties and get-togethers.
Looking for some inspiration? Check out this fantastic do-anywhere workout the next time you’ve got a half hour or less to spare.

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A Home Workout for the Holidays HIIT

hiit workout

Every two minutes, on the minute, perform in a series:

– 10 push ups
– 15 burpees
– 20 sit-ups
– 25 jumping lunges
– 30 high knees (running in place)

Here’s how it works: when the clock starts, do 10 push ups as fast as you can, the rest the remainder of the 2 minutes. At the 2 minute mark, do 15 burpees as fast as you can, again resting for the remainder of the allotted 2 minutes. 20 sit-ups will start at minute 4, 25 jumping lunges will start at minute 6, and 30 high knees will start at minute 8. The point is to work as hard and fast as you can with rest breaks in between..and the faster you work, the longer you get to rest before starting the next movement!

Make It Your Own

With 2 minutes per movement and 5 movements total, one round through will take you 10 minutes to get through. Feel free to stop after just one round. But if you feel like you have some more energy left in the sleigh (we mean…tank) then feel free to run through 2 or even 3 rounds. You can also change the number of reps to make it harder or easier, depending on your current ability level (just make sure you’re able to get each set done in under 2 minutes).
You’ll notice this workout is a type of high-intensity interval training (HIIT). We love this type of workout, because research shows it can help you burn more calories during and after the workout. Plus, you’ll never have to use a lack of time as an excuse for skipping a workout…and yes, we know how crazy this time of year can get!
So go ahead: eat those Christmas cookies and pour yourself a glass of wine if you’d like. Just be sure to balance naughty with nice by keeping up with your workouts!

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Sara M. is a Doctor of Physical Therapy and freelance writer living and working near Boston, MA. As a former CrossFit gym owner and current fitness lover, Sara has a lot of personal and professional experience inside and outside the gym. She loves to write about various topics related to health, wellness, nutrition, human behavior, and self-mastery.