If you’re looking for an efficient way to burn off those Christmas goodies, you’ll want to try this quick, calorie-blasting combination of push-ups, bodyweight squats and quick-feet, courtesy of FitNut Loft. You can do these full-body workouts at home – or anywhere – no equipment necessary. The best part is, you can do it in less than 15 minutes!
Full-Body Workout Notes
Perform these three exercises consecutively (without resting!) for 45 seconds each – that’s one set. Then, rest for 30 seconds. Repeat the entire circuit four more times to make five sets in total.
Exercise #1: Push-ups
1. Get down on the floor with either your knees or feet on the floor (depending on your current ability).
2. Place your palms on the floor about shoulder width apart.
3. Inhale and lower your chest to the floor. Try to keep your elbows close to your body at about a 45-degree angle.
4. Exhale and push-up, being careful not to arch your back. “Think of coming up as one long straight unit. ‘Push the floor away from you!’”
Also, “squeeze armpits downwards, keeping your shoulders away from your ears.”
Tips for push-ups:
- Don’t let your head droop to the floor!
- Don’t let the tummy sag. Think of drawing your belly button up toward your spine without rounding your back.
- Try squeezing your glutes and inner thigh muscles as you go. This will help engage your core muscles.
- To engage your back muscles, imagine that you are trying to squeeze your armpits downwards.
Exercise #2: Bodyweight squats
1. Stand with your feet slightly turned out, about hip stance apart. You may hold your hands together just in front of you. If you want to make it more challenging, hold on to dumbbells during your bodyweight squat!
2. Inhale and bend your knees as you lower your bottom towards the floor.
3. Exhale and straighten your legs back to a standing position. Don’t forget to engage your glutes on the way up!
Tips for bodyweight squats:
- Try drawing your armpit toward your hip bones to engage your back muscles, as they connect to your glutes and will help stabilise your body.
- If your knees are hurting, try a wider stance with your feet turned out.
- Be careful not to round your back; think of trying to keep your back parallel to your shins when you are at the bottom of your squat.
Exercise #3: Quick-feet (for that cardio hit!)
1. Start by standing with your legs slightly turned out.
2. Run on the spot very quickly with your feet barely lifting off the ground. Let your arms move fast and naturally to match your feet. “Your legs should be turned out, creating very quick ‘runs’ – hence the name!”
The idea is to keep doing all three exercises in this full-body workout consecutively and resting as you need to. This is a concept of ‘self-imposed rest’ – go until you can’t, then rest until you can get back on it! – Aly Khairuddin, STOTT Pilates instructor and owner of FitNut Loft
FitNut Loft delivers strength training and Pilates workouts for women in their 40’s and 50’s who are looking to get stronger, have more energy, lose weight and eliminate body pain as they age – all in a non-judgmental space across two locations.
This article first appeared in the December 2022 edition of Expat Living. You can purchase the latest issue or subscribe, so you never miss a copy!
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