Did you overindulge on figgy pudding, sweet potato pie, and stuffing? I did, and then some. So up at 6:30am I was – to work it all off. Ugh. If you are finding yourself in the same boat, but also short on time (as I was), try this circuit training “emergency workout.”

1. Warm up at 50% of your max heart rate for 5 mins.

2. Cycle, run, jog, do jumping jacks, or jump rope for 3-5 minutes at 85% of your max heart rate (you will be winded).

3. Using elastic tubing or hand weights, do one set, 8-10 reps each, of squats, bicep curls, lunges, overhead presses, bent over rows, tricep extensions, push-ups, and bicycle crunches. Be sure to use resistance that adequately fatigues the muscle being exercised in the requisite number of repetitions.

4. Do another 3-5 minutes of high-intensity cardio (remember, this should be challenging!), followed by another set of the exercises in #3.

5. Repeat this cycle at least 3 times, preferably 4.

6. Be sure to include a 5 min (or longer) cool down when you’re done.

7. Stretch well!

* Note: Blue Sky Gym and the author disclaim any liability for any injury, physical or emotional, suffered during or as a result of exercise or activities recommended. As always, you should use common sense and consult your health professional before beginning any exercise routine or program.

What is the number one goal most individuals have when they initiate a new fitness program? You probably didn’t have to flex your brain muscle much on this one — most people want to lose weight. Or put another way, they wish to burn fat! And lots of it.

To burn fat, a few things need to happen:

1) Get in the “200 club!” The “200 club” is what you get to “join” when you accumulate 200 or more minutes of cardiovascular activity per week. This seems like a lot, but if you break it down by day, that is roughly 30 minutes of cardiovascular activity per day. The good news is that it doesn’t have to be one long bout of sustained effort – 2 to 3, 10 min bouts of cardio will do!

2) Cross-train! If you typically only run, then add cycling. If you are an elliptical machine junkie, try cycling 1-2 times per week. Ideally, you will want to cross-train between 2 or more modalities within the week, but adding variety every couple of weeks is great too. Do what you can, when you can, and mix it up as often as you can.

3) Strength train! Studies show that EPOC (post-exercise oxygen consumption) remains elevated, burning fat for hours after a solid strength training routine (8-10 total body exercises, 8-12 reps per exercise to fatigue, 2-3 sets per exercise).

4). Circuit train! Circuit training is a great way to turn up the heat, add some variety to a stale routine, and I find it makes the time pass more quickly on those days when I’m just not in the mood for 40 mins of cardio or 40 mins of strength training. With circuit training, you can alternate between strength sets and short, but intense, bouts of cardio.

Here is a fun circuit routine to try:

1. Strength sets of Chest Press and Leg Press
2. 3 minutes of cardio at 75-80% of max heart rate
3. Strength sets of Rows and Dumbbell flyes
4. 3 minutes of cardio at 75-80% of max heart rate
5. Strength sets of Calf Raises and Reverse Lunges
6. 3 minutes of cardio at 75-80% of max heart rate
7. Strength sets of Overhead Shoulder Press and Lat Pulldowns
8. 3 minutes of cardio at 75-80% of max heart rate
9. Strength sets of Bicep Curls and Tricep Press-ups

Do 8-12 reps of each strength exercise to fatigue (i.e., the last rep is hard), 2 sets of each with minimal rest between.

As always, combining healthy eating with any exercise routine will produce results more quickly than exercise alone, so eat smart AND work out smart.

Cheers!

* Note: Blue Sky Gym and the author disclaim any liability for any injury, physical or emotional, suffered during or as a result of exercise or activities recommended. As always, you should use common sense and consult your health professional before beginning any exercise routine or program.