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Our Personal Trainer Luke completing a walking lunge

Quick Workouts wherever you are this Xmas!

Cheat workouts for your busy festive period!

You may have noticed that the festive period is upon us. As we open the first doors of the advent calendars two things become apparent:

  1. We are about to indulge in anything and everything
  2. We have A LOT to do and not much time to do it in

As a result, here at i-motion gym thought we’d put together a ‘cheat’ workout that will allow you to effectively train, burn fat and get the heart rate up, quickly and easily, and with no equipment. That way, if you can’t get down to the club, you can at least stay on track throughout the Christmas celebrations.

This routine is designed to tone and improve fitness through a mixture of disciplines. Remember it is a short; fast burst session so go for it! You may feel some of the moves work better for you so you might want to vary the times and target certain body areas.

#1 Trench Run

1 set for 1.5 minute (or until exhaustion)
Run on the spot for a period of five seconds. After five seconds move into a crouch, place your hands on the floor kick your legs out (to press up position) and hold for 1 second before completing a press up and going back to run. Repeat.
30 seconds rest

#2 Burpees

1 set for 1.5 minute (or until exhaustion)

Start in a standing position go down to press up position and kick legs until feet are above waist height (on the floor) return the legs return to standing and jump tucking knees into the chest. Repeat.

30 seconds rest

#3 Jumping Lunge

1 set for 1.5 minutes (or until exhaustion)
Stand with feet shoulder width apart. Place hands behind head. Lunge your left foot forward until your knee is 90 degrees. Swap feet by jumping and kicking your opposite foot forward into the same lunge position. Be sure to land softly.
30 seconds rest

#4 Leg Kick Push Up

1 set for 1 minute (or until exhaustion)
Start in push up position and kick one of your legs out to the side (at least 45 degrees) and then back in without touching the floor. Complete a push up. Then repeat kicking your other leg out and bringing back in.
30 seconds rest

#5 Bicycle Crunch

1 set for 1 minute (or until exhaustion)
Lie flat on the floor and bring your legs to a 90 degree angle bent at the knee (so your lower legs run parallel to the floor) bring one of your elbows to the opposite knee raising your head slightly off the ground whilst straightening the other leg (but not touching the floor) swap to the opposite elbow and knee. Repeat.
30 seconds rest

#6 Tuck Jumps

1 set for 1.5 minutes (or until exhaustion)
Stand with your feet shoulder width apart. Jump and tuck your knees into your chest. Return to standing position. Repeat.
30 seconds rest

#7 Spider Man Crawl

1 set for 1 minute (or until exhaustion)
Back in Press Up Position with your hands on the floor level with your shoulders, bring your knee of one leg up to the elbow and then return. Repeat with the other knee. Repeat.
30 seconds rest

#8 Squat

1 set for 1.5 minute (or until exhaustion)
Stand with feet shoulder width apart. Squat until your bum is in line with your knees (seated position) keep your back straight and lift your arms straight out in front of you. Stand and repeat.
30 seconds rest

Remember to use sometime to warm up and down, listen to your body and amend, change or add in your own elements according to the time and requirements you have. Make sure to follow us on Instagram for some quick training videos throughout the Christmas period!

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