The holidays are coming, and with them lots of delicious temptations and less time to exercise. But you’d be surprised how little time you need to squeeze in some meaningful fitness, says Marci Lall, a weight loss and body sculpting specialist in Toronto.
Even if you take 10 minutes early in the morning and 10 minutes before bed, these mini-workouts will pay off, he says.
“These can lead to great results when the holidays are a drag on the amount of time you have available.”
He has developed for Metro a quick workout you can do if you set aside either 10, 20 or 30 minutes.
“When you find yourself with a little break between holiday responsibilities, you can use that time to get a short exercise session in. This will add up and deliver much-needed calorie burning and enhanced cardio health.”
If you have 10 minutes, do each exercise for 30 seconds, and aim for three sets. Always rest in between sets. If you have 20 minutes, do each exercise for 30 seconds, for five sets. If you have 30 minutes, do each exercise for 1 minute, for five sets.
Plié Lunges
• Stand with your feet shoulder-width apart, hands on your hips.
• With one leg, step in and behind you (see photo), bringing your knee toward the ground (don’t let it touch the ground).
• Use your legs to push yourself back up to the starting position; repeat using the opposite leg.
• Keep your back straight throughout the exercise.
T-Push Ups
• Get into a push-up position with the balls of your feet on the floor and your hands directly under your shoulders.
• Do a push-up as you would normally by bending your elbows and bringing your chest toward the ground. When you come back up to the starting position, rotate your body, lifting your arm out to the side to make a “T” with your body.
• As you push yourself upward, breathe out through your mouth.
Squat Pulses
• Stand with your feet shoulder-width apart with your back straight and head looking forward.
• Squat down so your knees are bent and your butt sticks out to the back.
• You can reach your hands in front of you for counter balance so you don’t fall backward.
• Once you’re in the down position, slowly pulse up and down to give your thighs a nice burn.
Plank
• Get into push-up position, resting on your forearms and the balls of your feet.
• Make sure your elbows are aligned directly under your shoulders; hold this position while maintaining a straight back.
• Breathe naturally.
Mountain Climbers
• Position yourself in a push-up position with one leg bent and close to your hand, kind of like a sprinter’s starting position.
• Keep your head forward and your back leg extended out.
• Simultaneously switch your bent leg with your extended leg.
• Your opposite leg should be close to your hand and the leg that was bent should now be extended to the back.
• Get into a rhythm and perform this exercise smoothly.
