Are you ready to clean up your routine after the holiday craziness? These workout tips will help you focus on strategies that will make your workouts more effective. It’s important to enjoy the holidays and down time with friends and family, but it’s essential to get back on track with your health and fitness. These detox workout strategies will do the trick!
1. HIIT 2-3 Times per Week
High intensity interval training (HIIT) is the perfect workout to add to your routine when you are trying to get back on track. It doesn’t take very long, but it’s intense and effective. You can carve out 10-20 minutes to do it. It can be completed with or without equipment depending on what type of exercise you want to do. A guideline is to do eight rounds of 30 second intervals with 90 seconds of rest in between each one. Of course, you can mix it up and shorten or lengthen the work intervals and rest periods to your needs and wants. HIIT training can be done with sprints outside or on the treadmill. In addition, you can use the workout pattern with exercises such as burpees, squat jumps, and jump rope skips. The idea is to get your heart rate up and your muscles fatigued quickly so that your metabolism will not only be elevated during the session, but afterward as well. Doing this workout a few times per week will kick your routine into high gear.
2. Stretch or Do Yoga 2-3 Times per Week
Busting stress is a huge part of winding down after the holidays and settling into a healthy routine for your mind and body. Practicing even five minutes of yoga can relax you and decrease stress levels. Stress signals to your body that something is wrong and you are more likely to store fat in preparation for lack of food among other things as a part of the survival mode instincts. Take some time to chill out with a few yoga poses a few times each week. The deep breathing and positioning that yoga provides is designed to loosen your muscles and teach you how to decrease anxiety and calm your mind. You can attend a class at a local yoga studio or find a free yoga YouTube video series that you enjoy. In addition, you can look up a few poses to practice each week.
3. Go on a Walk Every Day If Possible
Walking is another key aspect of reducing stress as well as burning more fat. The bonus? You can easily participate in a walk with family and friends. Walking allows the mind to wander and you can let go of other tasks for the moment. The rhythmic motion of walking is calming and will help you slow down. Aim for at least 30 minutes for each walk session to reap the most benefits.
4. Limit the Urge to Do Chronic Cardio
Continuing with the stress theme, chronic cardio can stress your body out. It’s best to keep cardio session more toward HIIT conditioning because your body receives the most benefit with the least wear and tear. Chronic cardio means long bouts of steady state cardio. Think running for over an hour on a consistent basis. This type of training will help burn more calories, but is harder to maintain in the long run and could cause other conditions due to the increased inflammation it causes. Focus more on short bouts of high intensity to get the most benefit for your heart health and waistline.
5. Lift Weights 2-3 Times per Week
Weights are powerful when it comes to adopting a new routine that will sculpt and shape your body for the new year. It only takes a few sessions of strength work each week to produce desirable changes. The best part about lifting? Your muscles burn calories at rest, so the more muscle that you have, the more calories you burn just sitting around. In addition, strength workouts not only decrease weight, but they tone up your muscles. You can find many strength tips and workouts on Fitness Republic, join a class at a local gym, or hire a personal trainer for a few sessions to show you the ropes.
6. Create Metabolic Conditioning Workouts
A key to fat loss is to avoid taking too many breaks. The high pace burns out your muscles, which creates results. Try to work in routines where you are moving in a circuit style from exercise to exercise. This will not only keep your heart rate up, but it won’t allow your muscles to rest as much and thus you will feel the burn. This fatigue will cause your muscles to break down and build back stronger. Try incorporating an AMRAP (as many rounds as possible) of a certain exercise sequence such as: 10 jump squats, 10 pushups, 15 triceps dips, 15 burpees.
These tips and strategies will set you on the right foot when it comes to cleaning up your routine and getting fit in the new year!