Christmas Fat Burning Workout

The clocks have now changed, the kids October half term will soon be a distant memory and you’ve probably decided who is responsible for cooking the Christmas turkey!

Now all that is left is that mad panic to shed a stone before the Christmas parties begin (and possible to avoid the awkward comments from Grandma, whose lips have become looser over the years, informing you over the Christmas table “You’ve definitely put on weight since last year!….how dare she?!)

Well, don’t worry, because this year I’ve designed an intense 8 week workout to help whip you into shape before the main event, so unfortunately Grandma will have to find something else to comment on this year. Maybe how dry the turkey is…

This Christmas fat burning workout is guaranteed to get results, and don’t worry if you don’t have 8 weeks……give it whirl for 6 or even 4 weeks and if you get your nutrition nailed too you’ll soon see and feel the results.

Christmas Fat Burning Workout

Each week will be based on 3 x 30-40 minute workouts. There are three different sessions each week, with alternating workouts on each week so you don’t get bored.

Choose the number of rounds based on your fitness levels, for example if you’re a beginner choose a lower number of rounds and then build up as you become fitter.

Weeks 1, 3, 5 and 7

Session 1

Complete each exercise back to back to complete a round, with 1 minute rest between rounds and repeat for 3-5 rounds.

a. Chin Ups – 10 reps (if you can’t do chin ups then use the assisted chin machine or lat pull down machine)

b. Ski Erg – Burn 10 calories as fast as you can!

c. Kettlebell Bent Over Rows – 10 reps (use two kettlebells together)

d. Burpees – 10 reps

e. Kettlebell Awings – 10 reps

f. Air Assault Bike – Burn 10 calories (as fast as you can!)

g. Wall Ball – 10 reps

h. Finish with 1km run on the treadmill as fast as possible.

Session 2

Complete each exercise back to back to complete a round, with 1 minute rest between rounds and repeat for 3-5 rounds.

a. Goblet Squat (Kettlebell) – 10 reps

b. Squat Jumps – 10 reps

c. Skill Mill or Treadmill Run – 30 second sprint

d.Walking Dumbbell Lunge – 10 reps per leg

e. Box Jump – 10 reps

f. Air Assault Bike – Burn 10 calories

g. Finish by burning 100 calories (Level 5 and above) on the Stairmaster (or another piece of cardio kit)- Aim to achieve this in the fastest possible time.

Session 3

Complete each exercise back to back to complete a round, with 1 minute rest between rounds and repeat for 3-5 rounds.

a. Standing Dumbbell Over Head Press – 10 reps

b. Ski Erg – Burn 10 calories (yep, you’ve got it….as fast as possible!)

c. Incline Dumbbell Press – 10 reps

d. Burpees – 10 reps

e. Dumbbell Flyes – 10 reps

f. Lateral Raises – 10 reps

g. Press Ups – 10 reps

h. Front Raises – 10 reps

I. Air Assault Bike – Burn 10 calories…go for it!

j. Finish by completing 1000m on the Rower as fast as possible.

Weeks 2, 4, 6 and 8

Session 1

Complete each exercise back to back to complete a round, with no more than 30 seconds rest between rounds and repeat for 3-5 rounds.

a. Kettlebell Russian Twist – 10 reps each side

b. Plank Walk Out (from standing) – 10 reps

c. TRX Knee Tucks – 10 reps

d. Leg Raises – 10 reps

e. Wall Balls – 10 reps

f. Kettlebell swings – 10 reps

Complete all rounds, then finish on the Skill Mill with 10x 30 seconds sprints, 30 seconds standing still.

Session 2

Complete each exercise back to back to complete a round, with no more than 30 seconds rest between rounds and repeat for 3-5 rounds.

a. Bulgarian Bag Walking Lunge – 10 reps per leg

b. Ski Erg – burn 10 calories

c. Renegade Row – 10 reps per side

d. TRX squat Jumps – 10 reps

e. Incline Press Ups – 10 reps

f. Finish with a 1km run/fast walk on the Skill Mill or Treadmill

Session 3

Complete 2-3 rounds of the following exercises as quickly as possible:

a. 1000m Row

b. Burn 100 calories on the Stair Master

c. 1000m on the Wattbike

I have designed this program to be challenging and take you out of your comfort zone. I have kept the exercises simple and effective, with emphasis on keeping your heart rate up throughout the session. Each workout focuses on a different body part so for optimum results it’s essential you perform all of the workouts each week. There may seem a lot but blast through the exercises and each workout should take no longer than 30-40 minutes.

Hopefully you will find the workout schedules time efficient and enjoyable to help you gain the Christmas confidence you want! If you need any help with the exercises then just give one of the Supersonic team a shout at transform@supersonicfitness.co.uk.

Interested in what we have to offer at Supersonic Fitness? Find out more here.

Ben

Image taken from Pixabay