The 20-Minute Holiday Workout You Can Do in Your Childhood Bedroom
Burn off a few of those cookies
Letting it all hang out at your parents’ house is one of the unbridled joys of the holidays. But on day three, we start to feel sluggish (unlimited eggnog will do that). The solution? A 20-minute holiday workout that burns at least 100 calories. After taking a few minutes to stretch, complete this circuit three times, taking a breather for two minutes in between. (If you have an injury or medical condition, just make sure it’s OK with your doctor first.)
1. Narrow squats. Stand straight with your feet together and hands in prayer position in front of your chest. Bend your knees and press your hips back as you squat, keeping the weight in your heels. Pull your shoulders back and activate your glutes. Repeat 15 times and feel the burn, baby.
2. Mountain climbers. Begin in a push-up position with your shoulders stacked directly above your hands. Your spine should be aligned in one straight line. While holding your plank, pull one knee up to the opposite elbow and then switch out your legs. Repeat this in quick succession for 15 reps on each side.
3. Dolphin plank. Begin in a push-up position (see above). Bring your forearms to the ground and clasp your hands together so your arms form an inverted "V" shape. Suck in your tummy, and while keeping your legs straight, lift your hips to the ceiling, pushing your chest back toward your knees. Now your whole body should be in an inverted “V” shape. Activate your core and lower back into plank. Repeat 15 times.
4. Incline push-ups. Find a chair and place your hands on the edges of the seat with your feet behind you, in a lifted plank position. Lower yourself down halfway, keeping your elbows at your sides. Once your arms are at a 90-degree angle, lift yourself back up to the inclined plank position. Repeat 15 times.
5. Tricep dips. Sit down in the chair and press your palms face down on the seat on either side of your body, fingers pointing forward. Lift your butt off the seat and straighten your legs out in front of you, so only your heels touch the floor. Slowly lower yourself down until your elbows are bent at a 90-degree angle. Push back up and repeat 15 times.
6. One-legged squats. Keep that chair nearby, because this time you’ll be tapping your tush onto it as you lower down for each squat. Start by sitting on the chair with your hands clasped behind your head. Raise one leg above the ground, activate your core and lift up to standing on the leg that’s rooted on the ground. Lower back down, then repeat 15 times.
7. Burpees. C’mon, you know you love these. Start in a plank position, then jump your feet toward your hands. Lift up to standing and jump as high as you can, reaching your fingers to the ceiling. Go back down into a plank position, then repeat 15 times.
8. Jumping jacks. Yep, good old-fashioned cardio. You’ve got 50 of these before you take a breather and go through the circuit twice more.