With the holidays over and the New Year in full swing, people are backing away from sweet treats and are looking for ways to work off the holiday overindulgence. If you’re like most Americans, January brings a renewed interest in fitness and health!
Whether you are super busy or you’re new to exercise and want to avoid exercising in public, sometimes getting to a gym isn’t practical for everyone. Working out at home can be more convenient and just as effective! Even if you’re not at home, you can complete this workout anywhere you have a little space, like a hotel room or your office.
This workout is AMRAP style (As Many Rounds As Possible), which is great for people who have a limited time to workout. You decide how much time you want to spend exercising, and then you complete as many rounds as possible within that amount of time. Beginners can do this workout for 15 minutes, while advanced exercisers can do this for 25 to 30 minutes. The beauty of an AMRAP workout is that you get to decide how much time you want to spend working out, and you can still get an effective workout.
Do-Anywhere Fat Blasting AMRAP Workout:
Squats x 20
Push-ups x 15
Jumping jacks x 25
Plank + toe taps x 15/side
Alternating lunges x 12/leg
High knees x 15/leg
Dips off chair or stairs x 15
Short rest periods as needed
Repeat as many rounds as possible in 20 minutes
Beginners can do 15 minutes, advanced exercisers can do 25 to 30 minutes
Make sure that you complete a good warm-up before this workout, about 5 to 10 minutes of lower intensity and lower impact cardio works well, like walking or jogging. Choose something that will move your entire body to warm up all of your muscles.
This workout combines both bodyweight strength training and cardio exercises so you can work your muscles and get your heart rate up at the same time, giving you a well-rounded workout in a short amount of time. Strength training is definitely something that everyone should be including in their workout routines! Not only will you become stronger, strength training is essential for changing your body composition (the amount of body fat and muscle you have). It helps you lose fat and not just weight.
If you’re pressed for time and don’t want to head to the gym, give this simple but effective workout a try! You can complete this just about anywhere, and you can customize it how you like (you can even use dumbbells if you have them!).
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– By Sarah Parker, ACSM cPT, ACE Health Coach