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Holiday Fat Blaster

 Type: Home Workout
This intense body weight circuit is going to help prevent you from gaining weight during the holiday celebrations. It’s going to give you the edge you need to stop you piling on the pounds. One of the best things about it is it can be done anywhere as it requires zero equipment. It's easy to slot in as part of your normal training program.

Why should I do it?

This killer fat loss workout will raise your metabolism and get you burning more calories over the pre-holiday season. Increasing your bodies metabolism ensures that you will become more effective at burning calories at rest. Whatever the occasion; whether it’s Christmas, Thanks Giving or Labor Day, it means that you can enjoy the odd holiday treat and alcoholic drink in moderation without having to worry about your waistline.

How should I do it?

Specially designed by the WorkoutBOX Fitness Team. A fast, intense but effective body weight workout that will burn fat and increase cardiovascular and muscle fitness. Perform 20 repetitions of each exercise from each circuit set one after the other with no rest. Take 2 minutes rest between each circuit set.

When should I do it?

You can do it any time and any where without any excuse. The full workout routine should take no more than 20 minutes. Complete the workout ideally a minimum of 3 times per week. This is one you can fit in to your lunch hour. The more you do this workout, the more pre-holiday fat you’ll burn. It's recommended to perform this workout in conjunction with a CV workout for the best fat burning results.

Who's it for?

Ideal for anyone who has a busy schedule and has no access to specialist gym equipment or has limited space available.

What's a circuit?

A circuit is a combination of 3 or more exercises that are performed in succession without any rest. You then take a short recovery rest usually about 1 to 2 minutes between each circuit set.

What should I do if I can't complete all the exercise reps?

Just do what you can. 20 reps is the target to aim for.  Some exercises you will have no problem achieving 20 reps, where as others you may struggle. Do as many reps as you can without stopping, then move on to the next exercise. If you find an exercise where you can do 20 reps easily, then add another 5 reps or try and make the exercise more challenging in some way.

Summary:

Level : 
Beginner
 Length : < 30 mins Routines : 1
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
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Instructions:
  • Practice the movements through a complete range of motion.
  • Concentrate on technique rather than completing all the reps.
  • Aim to do 20 reps for each exercise.
  • If you can't do 20 reps do what you can and aim to improve next time.
  • Take 2 minutes rest between each set.
  • Complete the circuit once or repeat as many times as you can.
  • For best results do this circuit a minimum of 3 times per week.
  • If your aim is to lose weight then do this circuit with a CV workout.
Exercises: Show All | Hide All
1

Circuit - Set 1
Lunges, Forward
20 reps 
10 reps each leg
 
Targets: 
Muscle Groups:
Buttocks
Calves
Hamstrings
Thighs
 
Description: Lunges are a great bodyweight exercise for working the legs and lower body. They can also be performed with weights to increase the challenge and build muscle and strength in those areas. They do require quite good balance an ...

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Push Up, Kneeling
20 reps 
Do normal pushups if you can and go to your knees if you can't complete 20 full reps.
 
Targets: 
Muscle Groups:
Chest
Core
Triceps
 
Description: The push up (also known as press up) is an excellent exercise for working the chest muscles and arms. Performing a push up on your knees helps you to develop strength, stamina and technique before moving on to the more advanc ...

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Vertical Jump
20 reps 
 
Targets: 
Muscle Groups:
Buttocks
Calves
Hamstrings
Shoulders
Thighs
 
Description: Vertical jumps require a good level of aerobic fitness as well as strength and technique. They will add an extra dimension to your training program when looking to improve strength in the lower body as they also provide an ae ...

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Plank, Elbow, Side
30 secs 
Hold for 30 seconds each side.
 
Targets: 
Muscle Groups:
Core
Abdominals
Obliques
 
Description: The elbow side plank is an effective exercise for developing the abs, and is performed by holding a plank pose for a prolonged period exercise. The side position really works the oblique abdominal muscles and will build inner ...

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Crunch
20 reps 
 
Targets: 
Muscle Groups:
Abdominals
Obliques
 
Description: The standard abdominal crunch exercise targets the stomach muscles. It's a safe effective exercise that is great for beginners to help develop strong abdominal muscles.

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2

Circuit - Set 2
Push Ups
20 reps 
If you can't do normal pushups then do them on your knees.
 
Targets: 
Muscle Groups:
Chest
Core
Triceps
 
Description: The push up (also known as press up) is an excellent exercise for working the chest muscles and arms. Also because of the position you have to maintain to do this exercise correctly, it also works the core, abdominals, legs a ...

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Squat
20 reps 
 
Targets: 
Muscle Groups:
Buttocks
Calves
Hamstrings
Thighs
 
Description: A less challenging version of the barbell and dumbbell squat. Ideal for warming up or conditioning the muscles if you are a beginner. It is recommended you get used to completing 3 sets of 15 squats before moving on to weig ...

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Quadruped, Alternating
20 reps 
10 reps each side
 
Targets: 
Muscle Groups:
Lower Back
Buttocks
Hamstrings
Shoulders
 
Description: The quadruped is an effective exercise for developing the core and lower back, and is performed on all fours, lifting one arm and opposite leg, holding it. Extension of the hips and shoulders means that it gives both upper an ...

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Lunges, Reverse
20 reps 
10 reps each leg
 
Targets: 
Muscle Groups:
Buttocks
Calves
Hamstrings
Thighs
 
Description: Reverse lunges are a great bodyweight exercise for working the legs and lower body. They can be performed in all different directions to increase the challenge and develop strength and balance. They do require quite good bala ...

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V Sit Ups
20 reps 
 
Targets: 
Muscle Groups:
Lower Abs
Obliques
Upper Abs
 
Description: The V sit up exercise is a double action movement as it incorporates flexing of the abdominals and hips. So it works the upper and lower abs in one exercise. It can be quite challenging for beginners as it requires a certain ...

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3

Circuit - Set 3
Side Lunges
20 reps 
10 reps each leg alternating
 
Targets: 
Muscle Groups:
Buttocks
Calves
Hamstrings
Thighs
 
Description: The standard lunge focuses on the buttocks and upper leg muscles so taking the movement out to the side works the outer thighs (abductors). This also helps to develop the flexibility of the inner thigh which is often neglecte ...

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Dips, Bench
20 reps 
Make sure you use a sturdy chair or bench that can support your weight to do this exercise.
 
Targets: 
Muscle Groups:
Triceps
Chest
Rear Shoulders
 
Description: Bench dips work the rear shoulders and triceps and are a great body weight exercise that can be done almost anywhere when a bench is available. It's quite easy to do and is great for beginners to start out building strength ...

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Hip Extensions, Weighted, Bridge
20 reps 
Perform without a weight.
 
Targets: 
Muscle Groups:
Lower Back
Buttocks
Hamstrings
Thighs
 
Description: Weighted hip extensions are a great exercise for strengthening the lower back and toning the buttocks, hamstrings and quads. It's relatively easy to perform and can be done by beginners. The weight can be added later as a way ...

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Burpee
20 reps 
• Make it easier - Remove the jump and just stand upright • Make it harder - Add a pushup between the squat thrust and jump.
 
Targets: 
Muscle Groups:
Buttocks
Calves
Chest
Hamstrings
Lower Abs
Shoulders
Triceps
 
Description: The Burpee is an exercise that combines multiple movements together in one exercise. There are at least 3 variations of the burpee, each one increases the challenge by adding another move to the exercise. This demonstrates th ...

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Plank, Elbow
30 secs 
Hold for 30 seconds or longer if you can.
 
Targets: 
Muscle Groups:
Core
Chest
Lower Abs
Triceps
 
Description: The elbow plank is an effective exercise for developing the abs, and is performed by holding a plank pose for a prolonged period. If your goal is to achieve six pack abs, then the plank exercise is definitely one to include ...

» More Information
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What are People Saying

take that back i dont think i will need to aid anything anytime soon lol that was rough lol

 wrote at 7:24 PM on Friday, July 23, 2010  

@sinnard - More sets, more reps, hold a dumbbell, place a weight on your lap, wear a weighted vest - there are a number of things you can do to make things tougher. We're working on home-based programs right now as well too - so stay tuned for those!

 wrote at 7:09 PM on Friday, July 23, 2010  

The home workouts are all I can do at this time. So could I just add more reps if i can do more? I plan on buying weight equpment for my house as I go along but im not exactly the riches man around. lol

 wrote at 6:50 PM on Friday, July 23, 2010  

@YS1000 - I suggest you alternate sides in order to spread the fatigue out across both legs.

 wrote at 12:34 PM on Tuesday, July 20, 2010  

For the lunges should we alternate or do 10 on one leg and then 10 on the other?

 wrote at 3:43 AM on Tuesday, July 20, 2010  

this is a great workout for anytime really..

 wrote at 1:20 PM on Sunday, May 09, 2010  

Get started with this workout now and you can have a merry christmas without piling on the pounds.

 wrote at 3:24 AM on Friday, November 13, 2009  

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