Quick Workouts for Post-Festive Seasons
While celebrations make for great times, unforgettable memories, and laughter, they are also unfortunately a time we usually indulge in plenty of yummy delights. Furthermore, with all these activities in our planner, we would probably neglect exercising or our regular fitness schedule.
However, getting back on track and drawing attention to our health can be easier. Like everything else, it takes one step at a time. Here are some easy and quick steps to get you back into the rhythm before going full swing.
HIIT
If you are not yet familiar with the term HIIT, it stands for high-intensity interval training. It sounds like it could be a lot, especially if you’ve not been exercising for a while but it can be tailored to your present capability.
An article states, “These routines involve short bursts of intense exercise followed by brief rest periods, allowing you to get your heart rate up and burn calories efficiently.” To make it quick, set a time limit that works for your daily schedule, like 10-15 minutes. Then, list out 4-5 exercises you would like to incorporate or that will help you with the areas you want to target. For example, you would like to refresh your stamina. Cardio exercises like burpees, mountain climbers, planks, and jumping jacks can be on your list.
Be sure to allocate a minute to two per exercise and another 30 seconds of rest in between. This will give you an idea of how many repetitions you could do within the 10-15-minute window. HIIT is a great jumpstart to getting back your groove because it gives you a jolt to awaken your body and muscles. It is also an efficient calorie burner to help you reduce any weight increase you might have accumulated and you won’t even need to be in the gym, just a favourite space in your home.
Out the Door
After all that time visiting from house to house during the festive period, being outdoors will be just what the weather calls for. Take the opportunity to be active outdoors before or after work, even for a short while.
Simple and quick activities like jogging, brisk walking, and cycling are just some of the activities that may fit into busy schedules. An article recommends “When walking, walk as if you’re in a hurry, to get your heart rate up.” They help you wake up your body to start exercising again and are great options to shed holiday weights.
Combining fresh air with some physical activities will help you with both mental and physical health. Early mornings and late evenings are great for these quick activities and to avoid the scorching heat. An article stated, “For reference, 10,000 steps equate to approximately 300 to 500 calories, depending on walking speed, body size, and terrain,” said adjunct associate professor Benedict Tan, the chief of Changi General Hospital’s Sport & Exercise Medicine department.”
These activities are perfect to do with your family and incorporate some quality time. However, if you’re looking for some solitude, try listening to some music like nature sounds and ambient music, or motivational podcasts like The Quiet Warrior by Serena Low and TED Radio Hour by NPR while you jog, walk, or cycle. It will set the ambiance as you enjoy the scenic views of nature and the city.
Deskxercises
As we hurry back to work after the festive seasons, there might not be much time to squeeze in some workouts. However, there are some you could do at your desk at work or home! Start with some stretches in between tasks. This will help you loosen any tension in your body and avoid aches and pains.
You can up your game by adding some circuit exercises that could take as little as 10 minutes. The exercises don’t have to be so intense to the point you are drenched in sweat. They could be small moves like chair dips, lunges, and desk-leaning push-ups.
Although they are not as intense as your regular workout routines, these stretches and simple exercises will still be very helpful. This allows your body to gradually get used to being active again and is also a great option for those of you who have very limited time or are always on the go.
Staying on track with your exercise routine may seem difficult but setting a fitness goal will help you stay motivated. Aside from shedding off any extra weight from delicious festive indulgence, these simple and quick workouts will put you in a better mood, boost your confidence, and pump you up to be more productive.
Furthermore, once you start exercising regularly again, you might be better prepared for the next festive season and can enjoy your favourite treats guilt-free.