Life sometimes gets in the way of the best intentions; if a surprise birthday party, broken down car or late night at the office means that you miss out on one of your exercise or personal training sessions per week, here are some calorie-busting exercises that you can do from the comfort of your living room, in under 30 minutes.
1. Do a Warm Up
Set an interval timer on your phone (there are many apps you can download that have this function) for 30 seconds and alternate warm up exercises, such as jogging on the spot, star jumps, side gallops or punching exercises. If in doubt, just copy some of the warm ups you do in a class with your personal trainer. Repeat at least five different exercises in 30-second bursts for 10 minutes.
Calories Burned: 60 to 90, depending on body weight and effort.
2. Calisthenic Challenge
Calisthenic exercise refers to exercises that you don’t need equipment for and are a combination of aerobic and core strength work; this makes them an ideal choice for a high-impact home workout. Exercises such as burpees*, sit ups and push ups can be alternated in sets to present challenge and to stop you getting bored. An example routine might be:
1 minute of burpees
1 minute of sit ups
1 minute of lunges
1 minute of burpees with tuck-jump, press-up or forward jump.
15 second rest in between each set of exercises, then repeat.
Calories burned: 100 approx., depending on body weight.
A burpee is an exercise in four stages: 1. from standing drop into a squat 2. with your hands on the floor, jump your legs backwards into plank position, 3. jump your legs back into squat, 4. jump in the air as high as you can.
3. Cool Down
After the hard work of calisthenic exercises, you should cool down, allowing your muscles to adjust after a short, intense workout. A cool down should include 5 minutes of light jogging or marching on the spot, followed by 5 minutes of stretching. Be sure to include stretches that target arms, chest, legs and abdominals to minimise soreness and stiffness the next day. Don’t overstretch and hold each position for at least 10 seconds.
Calories burned: 70-80, depending on body weight and effort.
Total calories burned: 270 in 30 minutes.
There you have it; a home work out for those times when a visit to the gym or the pool is just not possible. Getting at least 30 minutes of exercise that raises your heart rate, 5 times a week, is a goal for those seeking to lead a healthier, more active lifestyle. Personal trainers are ideally placed to design bespoke routines such as the one above, that will complement your lifestyle and individual goals.