Two holidays is a lot for one month and the extra eating combined with a lack of exercise can sometimes leave you feeling a tad podgy. This year I took steps to ensure I could minimise the excessive bloat.
The first thing I did, and it sounds very simple and straight forward, but I am sure a good chunk of you will agree, is easier said than done, I wasn't greedy. I went with the mindset that I would have one naughty thing a day. While this wasn't always the case, I did make sure to not have a dessert if I had an ice cream that day, and I tended to have one naughty meal and then tried to eat as best as I could for the other meals.
Generally, breakfast and lunches were healthy, but if a naughty lunch slipped in (cheese toasty I am looking at you) I kept the portions small.
In Sweden we spent all day walking around, so even if there was time for a workout, we certainly did not need it. Our best was 26,000 steps in one day. But in Cyprus, where we lounged and lazed, we had to work out but of course, being on holiday, we didn't want to waste precious tanning time so it had to be quick and effective.
The key was to do it first thing in the morning before it got too hot. I developed a quick (roughly 16 minute) HIIT routine designed to burn fat. I did it when I woke up before I ate to put my body into fat burning mode. Even though I did it at 9am most days while the back garden was still in the shade, it was brutal. The temperature was HOT HOT HOT and I was doing this in 32-35 degrees. Please bare in mind that you should only do what you can in this weather as you don't want to overheat and make yourself ill.
Matt and I also did a couple of 1.5mile runs. Sounds short, but you try running with the sun that hot pounding on your back. The extra sweat made up for the extra miles trust me.
So here is my HIIT Routine: It worked in 30 second stints and followed the same pattern of 30 second cardio burst, 30 second body weight exercise and 30 second rest. At the end of the routine, I rested for a minute and then repeated this two more times totaling 3 sets.
Mountain Climbers: Get on all fours into plank position. Bring your right knee up to your left elbow and then back. Repeat on the other side. Continue this pattern as fast as possible for 30 seconds.
Squats: We all know how to squat! Make sure your knees don't go over your toes and work and getting your bum lower to the ground each time.
Rest 30 seconds.
Burpees: My nemesis. Stand up straight, drop to the floor with your hands flat on the ground and jump your feet backwards. Jump your feet back towards your hands and then come back up and jump. (I did a knee tuck jump here sometimes - jump variation is up to you) And repeat the whole process. Sounds easy enough right? See if you still think that after 10 burpees.
Push Ups: Harder than you think. If you're a beginner, try the easier variation and put your knees on the floor.
Get into plank position and slowly lower your chest to the ground and come back again. Go as slow as you need to, it's better to do a proper push up then 20 half assed ones.
Rest 30 seconds.
Jumping Jacks: These are the fun ones. We all know how to do these. BTW, does anyone know if there is a difference between jumping jacks and star jumps?
Walking Lunges: (Walking part is optional) Lunge your right leg forward bending your left leg until the knee almost touches the floor. Each leg should come to a nice 90 degree angle. Now repeat on the other side. Do this on the spot or get some momentum going forward to walk.
Rest 30 seconds.
High Knees (or run on the spot if you're tired): Simply run on the spot but try and bring your knee up as high as it will go. If you really push yourself, your heart rate should soar.
Plank: Depending on the floor (I had a hard tiled floor) Put your hands or your elbows flat on the floor, toes balancing out behind you and hold your core tight. 30 Seconds is a piece of cake ;)
If you're not sweating, you're not working hard enough!
Rest for One minute and repeat the whole process at least two more times. Hardcore folk can do 5 sets!
This is made easier with an interval timer. There are plenty of good apps available, the one I use sounds a great load noise every 30 seconds and is literally called IntervalTimer on the Apple App Store.
Of course, this doesn't have to just be a holiday work out. Try it at home when you're short on time. Let me know how you get on!
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