Working out between Christmas and New Year doesn’t have to be complicated and strenuous. Short workouts can keep you active, burn calories and feel great.
20-minute bodyweight workout:
Here is a complete workout suggested by experts that can be done anywhere without equipment. Each round takes about 10 minutes and can be repeated twice for a total of 20 minutes.
Warm-up (2-3 minutes):
- Jogging in place: 30 seconds. -Arm Rotations: 15 seconds forward, 15 seconds back.
- Bodyweight Squats: 10 repetitions, slow and controlled.
- Dynamic Stretching
- Main Circle (approx. 10 minutes)
- Reverse Flys: 10-12 repetitions. Tip: Control the movement and avoid lifting your shoulders too high.
- Side Squat Steps: Repeat for a total of 12 steps (6 per side). Tip: Keep your torso upright and your core engaged to stabilize your body.
Donkey kicks:
- Repeat 10 times per side. Tip: Keep your back stable and not arched too much.
- Shoulder tap plank:
- Repeat 20 times total (10 times per side). Tip: Avoid sudden movements
- Keep your body moving and your core tense.
Cool down (2-3 minutes):
- Quadriceps stretch: 20 seconds per leg.
- Hip flexor stretch: 20 seconds per side.
- Back stretch: Lean forward from a seated position with your arms extended.
- Deep breathing: Breathe in and out slowly for 30 seconds.
