By: ANDREA JACOBO
February is just around the corner and the 2014 body you want is a few kilometers ahead. No more wishing, it’s time to take action, NOW.
Between work, holiday festivities, visiting family, and the endless menu of comfort food, getting back into the swing of workout sessions can be difficult. One of the best ways to get in some physical activity is to engage in short exercise bouts within the length of your lunch hour!
High-intensity sessions create the most change to the body because it demands more energy; the more energy demand, the more change occurs to your body.
To create the change you want, you need to push yourself out of your comfort zone. It is not to ignore present signs of fatigue, like side stitches or muscle cramps, but to be uncomfortably comfortable. Comfortable enough to sustain the workout, yet you are giving 100 percent.
The holidays are over and daily schedules have become a routine again.
The following five high-intensity workouts are tools to start fulfilling your goal and making the effortless transition from 2013 to 2014.
They range between 20-35 minutes, which give you enough time to freshen up for your remaining time at work.
It is best to rotate between the workouts, three times a week. To avoid plateaus, switch up the order of the workouts every three to four weeks. Also, if the number of seconds or repetitions become too easy, increase the number of reps by 5 and try to do as many repetitions as possible within the time frame.
With these workouts, your lunch hour will no longer be boring and you’ll finally get the body you always wanted. Make sure to have a protein shake after the workout to replenish lost energy stores.
Watch out 2014, this is your year! P.S. Summer bodies are made in the winter.
Workout 1: Warm Up: 5 minutes
|Jumping Jacks||30 seconds|
|Push ups or modified push ups||15 reps|
|Knee Ups||30 seconds|
|Side to side touches||30 seconds|
|Walking Lunges (each side)||10 reps (20 total)|
|Repeat 3 times, Total time: 20 minutes|
Workout 2: Warm up: 5 minutes
|Box Jumps (Step-ups)||1 min.|
|Walking push up||15 reps|
|Backward lunges||20 reps|
|Plank hold||30 sec.|
|Close grip push ups||10 reps|
|Bicycle kicks||40 reps|
|2 min rest, 3 rounds, Total Time: 23 minutes|
|Easy jog||2 min|
Repeat series 8 times
|Total Time: 33 minutes|
Workout 4: Warm up: 5 minutes
|Renegade push ups||20 reps|
|Jump rope||1 min.|
|Side lunges (per side)||20 reps|
|Front kicks||30 sec.|
|Side kicks||30 sec.|
|Mountain Climbers||30 sec.|
|5 rounds, Total Time: 35 minutes|
Workout 5: Warm up: 5 minutes
|Jumping lunges (per side)||20 reps|
|45 degree push ups||12 reps|
|Step ins||30 sec.|
|Side leg raises (per side)||20 reps|
|Hip raises||20 reps|
|Russian Twists||30 sec.|
|2 min rest, 5 rounds, Total Time: 27 minutes|