FIRE UP YOUR FITNESS AND GET SERIOUS RESULTS IN JUST 30 MINUTES! THIS EASY, SPEEDY TOTAL-BODY WORKOUT WILL START 2019 WITH A BANG!
The parties. The cocktails. The in-laws. We get it! After the frenzy that is the silly season, you’re definitely not the only one feeling stretched, to say the least. But what if we told you it was possible to stay on track with your new-year fitness resolutions, without stressing or missing out on summer? Well, you can! How? With three words: keep it simple. First, be realistic about your timing – and your perhaps lower-thanusual motivation. Next, maximise every session you do squeeze in by focusing on strength to dial up the kJ burn.
“Weights-based circuits not only burn an abundance of kilojoules, but they also work to increase your overall lean muscle mass,” explains Chris Reid, national personal training and program manager at Fitness First. “Increasing your lean muscle mass increases metabolic rate, which in turn encourages your body to burn more kilojoules throughout the day, and far beyond just the workout in the gym itself.”
Now you’re clued up on the basics, it’s time to get moving. Luckily, we did all the heavy lifting and developed the only routine you’ll need. Whether you’re on the road or at home, this minimal-equipment plan will hit every major muscle group for a head-to-toe burn in less than 30 minutes. Simply go from one exercise to the next without resting, take a twominute breather, and repeat for three total rounds. Consider this our sweaty present to you...
YOUR WORKOUT PLAN
01 DUMBBELL HIP THRUST
Sit on floor, knees bent and feet flat, and lean upper back against a bench; place dumbbells across hips (a). Pushing through heels, raise hips until body forms a straight line from shoulders to knees (b). Slowly lower back to start. That’s 1 rep. Do 20.
02 LOADED DEADBUG
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