Burn Off The Binge With This 20-Minute Home Workout

by | Apr 9, 2018 | Fitness, Workouts

You can have the best intentions in the world, but sometimes your cheat meal turns into a cheat day. And then that cheat day turns into a cheat weekend. Don’t let this be the start of a downward spiral. Most of the time, the aftermath isn’t as bad you think. So you feel heavy and bleh. That’s your system dealing with all the toxins it needs to get rid of. You can see an extra fat roll that wasn’t there two days ago? Probably psychological – with a side of bloat.

READ MORE: 7 Fitness Trainers Share Their #1 Secret To Workout And Weight Loss Success

Often, all you need is a heart-pounding workout to get you back on track. Jumping around and getting your heart rate up will help your body process all those toxins more quickly. And the feel-good chemicals that flood your body after a hectic sweat sesh make you feel better about yourself overall. Oh look… phantom fat roll’s gone! Plus, high-intensity interval training does, indeed, promote fat burning. Score!

Burn Off The Binge Workout

First up, how fit are you?

Beginner: You’re new to exercise; you’re coming off an exercise sabbatical; you feel out of breath when climbing stairs; running a kilometre would be a challenge for you.

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Intermediate: You exercise semi-regularly but not generally more than twice a week; you may exercise several days one week, but then go two or more weeks without exercising at all; you need to take frequent walking breaks when you run for any distance; your heart rate takes a long time to come down to normal after you exert yourself.

Advanced: You exercise regularly and are cardio fit.

Your Moves

Perform the exercises, in order, doing as many reps as you can of each move in the time indicated below. Beginners and intermediates do each set once. Advanced trainers do each set twice, back to back. At the end of each set (or back-to-back set in the case of advanced trainers) rest for one minute before moving on to the next set.

READ MORE: Add These 4 Warm-Up Moves To Any Workout To Activate Your Butt Muscles

Beginners: 20 secs work; 40 secs rest. Intermediate: 30 secs work; 30 secs rest. Advanced: 20 secs rest; 10 secs rest.

You’ll need: A timer. Stick to the timing indicated and you’ll be done in 20 minutes flat.

Watch the video


SET 1:

High Knees
Mountain Climbers
Jumping Jacks
Cross-Body Mountain Climbers
SET 2:
Rotational Jumps
Russian Twists
Plié Squat Jumps
Renegade Rows
SET 3:
Jumping Lunges
Bicycle Crunches
Grapevine Running
Plank Shoulder Taps
SET 4:
Shuttle Sprints
Plank Jacks
Shuttle Sprints

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