Just because it’s the busiest, bbrrrrrrrrrr-est time of year doesn’t mean you have to let your whole fitness program melt away. No matter what else is going on, we know the drill: staying fit is about staying power. You can’t achieve it without dedication, routine and a lot of hard work. So what do you do when the day is so jammed that there’s just no time for exercise? Celebrity Fitness Trainer Reggie Chambers to the rescue.
He says anyone can fit in a thorough workout—even if all you’ve got is a mere 15 minutes. To prove it, he created a 45-minute total body workout just for BrazenWoman (and therefore, you!). And best of all, you can work it in if you only have 30 minutes, or even just 15.
The concept depends on the idea that anyone (even you!) can stay fit, even if there’s only 10 or 15 minutes to spare this holiday season. In this unique program, 20-23 minutes constitutes a total body workout. DO IT! Even if you need to sandwich it between other activities—cooking, baking, cleaning or finally finishing that DIY project.
You’ve got no excuse. There is little or no equipment needed, no fancy outfits, and no gym. All that’s required is just a few minutes and enough floor space to get the job done. Plus, you don’t have to do all the exercises at once. So pull up some floor and hand weights if you have them. Nobody ever regretted doing a few sit ups, after all.
THE 15, 30 AND 45 MINUTE HOLIDAY WORKOUT SCHEDULES
Unless otherwise noted, do the reps without rest. Take a 30-second break between each grouping. Most exercises will be repeated 4 times. Don’t forget to stretch!
Note: Descriptions of most exercises are in the slideshow below. Just follow along.
THE 15-MINUTE WORKOUT
ABS
- 30 crunches
- 30 bicycles
- 20 pelvic thrusts
BUTT
- 12 elbow to knees on each side
- 12 fire hydrants on each side
- 15 leg lifts on each side X 3 reps
CORE
- 30-second plank
- stand on one foot, bend down and touch opposite foot – 15 each side
- 2 x 15-second side planks on each side
- 1 x 10-second plank on each side
STRETCH (hold each for 20 seconds)
- cat/cow stretch
- standing leg hamstring stretch
- knee-to-chest buttocks stretch
- butterfly stretch
THE 30-MINUTE WORKOUT
UPPER BODY
- 10-15 pushups
- 15 good mornings (bending at the waist from a standing position with arms out to the side)
- side lateral raises (with weights 10-12 reps; without weights – 20 reps)
- 10 biceps curls with dumbbells
- 10-15 dips X 3 reps
LOWER BODY
- squats (with weights 15 reps; without weights 25 reps)
- 20 walking lunges with weights – 10 each side
- 15 stiff legged dead lifts with weights X 3 reps
CALISTHENICS
- run in place with high knees for 30 seconds
- 30 jumping jacks
- 10 burpees X 3 reps
THE 45-MINUTE WORKOUT—ADD THESE EXERCISES
ABS
- crunches (see 15 minute workout)
- leg scissors for 60 seconds
- 15 Pikes
BOXING (repeat three times)
- holding 5lb weights, punch the air, alternating each arm, for 90 seconds (not depicted in slideshow)
- jump rope for 1 minute (not depicted in slideshow)
- 30-second rest
- add a treadmill workout for a blast of cardio (not depicted in slideshow)
- side lateral skips for 30 seconds each side X 2 reps = 2 minutes
- 1-minute sprint then 1-minute recover X 4 reps
What’s your favourite way to stay fit over the holiday season?