We’re on the penultimate week of our fitness series to get in you in shape for Christmas, so you should definitely be feeling the benefits now and be confident about slipping on your party outfits in the next few weeks.
Previously, Express.co.uk and Digme Fitness – with the help of GymPass – explained how to lose body fat in under 20 minutes.
Just think how much easier it’ll be in January now you’ve already laid some solid fitness groundwork – you’ll be hitting the ground running even if you do overindulge in a few mince pies and glasses of mulled wine.
We’ve stuck to the same format for this week’s circuit, so you should be used to the format of these exercises and their timings and progression.
As ever, these are designed to be a full-body blast which takes little time but is intense – the proven most effective exercise for fat burning!
Do each circuit three times, three times this week:
- Day one: 20 seconds on / 40 seconds off
- Day two: 30 seconds on / 30 seconds off
- Day three: 40 seconds on / 20 seconds off
Lower yourself into a press-up position with your hands underneath your shoulders and your arms straight.
Without taking your hands off the floor, jump both feet up beneath your chest and slightly to one side, so you end up with your right foot outside your right hand and your left foot in between your hands.
Jump your feet back to the press-up position, then do the same on the left side. Repeat, alternating sides.
Start standing and lower yourself backwards onto the floor, using your arms for support, until you are lying flat on your back.
Raise your arms up above your head and then push yourself back up again to standing. Repeat as many times as you can in the allotted time.
We’re progressing the standard burpee exercise we did in week one, adding a twist which will challenge your now-stronger core.
So start as if you were going to do a normal burpee, but when you jump your legs up, bring them up to one side, come up to standing, go back down, jump your feet back out, then do the same on the opposite side and repeat.
Rollbacks to stand
You’ll need a mat for this one if you’re on hard ground, or the carpet is just fine. Lower yourself so you sit down on your bottom, but continue rolling backwards, so you’re on your back, and your legs go up and over your head.
If you’re very flexible, you may even be able to touch your toes on the floor above your head.
Using momentum from there, you want to come back up to standing in one fluid motion, trying not to use your hands if you can help it. Y
ou may need them to give you a bit of a push at first, but as you get used to it, see if you can fire up that core to get you all the way back up!
From standing place your hands on the floor, jump your feet back and lower onto the floor so you’re lying face down in a straight line.
From here, you want to imagine you’re on a surfboard and ‘popping up’ into a crouch. Place your hands on the floor under to your shoulders, push yourself up and jump your feet back up so you move into a crouch in one fluid motion. Go back to lying flat and repeat as many times as you can in the allotted time. Repeat.
Digme Fitness is part of the Gympass network, and together with over 1,000 other gyms and fitness studios, we are making exercise excuses a thing of the past.
With a Gympass membership, available either individually or subsidised through your employer, you can choose when, where and how you want to work out. Activities range from swimming to spinning, across 350 UK towns and cities, to offer a gym membership that finally keeps up with your lifestyle.