We all do it. Chocolate. Beer. Christmas dinner. Yorkshire puddings. Pigs in blankets. Wine. Mince pies. More wine.
You’ve relaxed and overindulged and now you’re ready to get back into the gym and kick ass, but where do you begin to work off all that extra festive fat?
These fat burning exercises will have you feeling revitalised and trim in no time.
- It’s all about the intervals
The beauty of high intensity interval training (HIIT) is that your body continues to burn fat after you’ve stopped working out because you’ve revved up your metabolism. We can’t argue with that.
Mix intense bouts of exercise with shorter chill time to reap the benefits. You can programme our state of the art equipment to run HIIT courses or speak to one of our on-site trainers to develop your own routine.
- Blast out those burpees
Yup, it’s a love/hate relationship, but we can’t deny that burpees are the ultimate fat blasters.
Here’s the drill. Begin in a standing position, drop into a squat with your hands on the ground, kick your feet back so your legs are stretched out behind you whilst keeping your arms extended and immediately return your feet to the squat position. Finally, jump up so you’re standing again. Repeat.
- Climb that mountain
Don’t worry, we don’t mean literally (although regular hill walking won’t hurt). A mountain climber is a full body workout with high calorie burning and toning qualities.
Start in the push up position on your hands and toes. Bring one knee up underneath your body as close to your chest as you can and touch the floor with your toe. Push off from the ground with both feet, switching the position of your legs so the opposite foot touches the floor under your body whilst your other leg is extended. Keep the motion going, switching your legs as fast as you can to increase the intensity.
- Pedal power
Burn the equivalent of a whole Big Mac in one 30 minute spin session. You’ll be led across steep hills, fast highways and other terrain in our regular spin classes – all on a stationary bike (don’t worry, you can control the intensity via your bike settings).
Spin to a soundtrack of upbeat, motivating tunes whilst you burn fat, tone up your legs and bum, and strengthen your core muscles. What are you waiting for? Get on your bike.
- Get more from your core
If you want rock hard abs you need to complement your fat burning exercises with core strengthening moves. The most simple and effective is the plank. It goes like this…
Lie face down on the floor with your feet together, lift up onto your forearms with your elbows directly under your shoulders (at a 90 degree angle) and raise your hips so your torso is parallel with the floor (your weight should be balanced between your forearms and your toes). Hold the position, keeping your body rigid for 45 seconds. Practice daily and gradually increase the duration of the hold.
- Kettlebells rather than kettle on
We all love a good cuppa, but why not ditch the kettle for a kettlebell? A recent study carried out by the American Council on Exercise found that kettlebell exercises can burn up to 20 calories a minute, which is the equivalent of running at a 6 minute mile pace.
Smash a 20 minute kettlebell routine for the ultimate fat-burning session; chat to one of our trainers at the gym to help you develop the right workout for you.
- Reclaim your lunch break
Instead of working through your lunch break or grabbing a quick sandwich at your desk, reclaim it and get out and about. According to Bupa, only three in ten of us take a full hour for lunch, with a third of employees saying they feel pressured to work through their break.
Get out of your workplace and spend at least 20 minutes powerwalking followed by a healthy lunch. 20 minutes of low intensity activity, such as walking, can give you a 20% energy boost, so your afternoon productivity will increase too. You’re winning and your boss is winning.
Good luck with your training!
If you’ve been inspired to join the gym, check out our latest offer, running for a limited time only.Back to Blog