Stave off the holiday pounds with this 25-minute fat-burning full body workout routine you can do anytime at home!
Intense 25-Minute Full Body Workout Regimen to Burn Fat This Holiday Season
Instructions:
The goal of this circuit workout program is to perform each exercise for 60 seconds straight with a 30-second rest in between moves. After finishing the eight exercises, go through the circuit one more time for a total of two sets. Try to bust out as many reps as you can every time you do an exercise, but never compromise on the quality and form.
Step 1: Bust Out Some Mountain Climbers
The mountain climber is the best full body workout to burn stubborn belly fat. It’s a HIIT move that gets your blood pumping through quick, explosive moves. Plus, it’s a solid way to strengthen your core while targeting your abdominals from different angles.
How to:
- Assume a plank position. Place your hands underneath your shoulders and keep your body straight.
- Pull your right knee toward your chest while keeping your left leg straight.
- Next, quickly kick your right leg back while simultaneously drawing your left leg in toward your chest.
- Alternate between your left and right leg for 60 seconds straight.
Step 2: Strengthen Your Glutes with Bulgarian Lunges
Bulgarian lunges are great lower body exercises that mainly target the glutes while working the quads and hamstrings. It’s a beginner-level exercise you can do anywhere as long as you have access to a knee-high platform.
How to:
- Stand upright with a knee-high chair, bench, or platform behind you.
- Place your left foot on the edge of the platform. Adjust your positioning so your left leg extends straight behind you.
- Bend your right knee to lunge your body forward. Try to bring your left knee as deep toward the ground as you can.
- Drive your right foot into the ground to push your body back up.
- Repeat this for 30 seconds straight, then perform the same routine with your other leg.
Step 3: Increase Upper Body Strength with Push-Ups
No full body workout routine is complete without a few reps of push-ups. They’re a great upper body exercise that targets the pecs while working the triceps, forearms, and shoulders at the same time.
How to:
- Assume a plank position with your hands directly beneath your shoulders. Keep your legs together and form a straight line with your body.
- Lower your torso to the ground until your pecs are just a few inches away from the floor.
- Push your body back up by driving your hands through the ground.
- Perform this for 60 seconds straight.
Tip: If regular push-ups are too easy for you, ramp it up by using resistance bands.
Step 4: Improve Lower Body Balance and Strength with Single-Leg Drop Squats
The single-leg drop squat is a great exercise that improves your balance and strength. It mainly targets your quads while working your glutes and hamstrings. Gym-goers looking for something challenging can ditch alternating lunges and opt for this exercise instead.
Important: When performing single-leg drop squats, make sure to use a sturdy platform that doesn’t wobble.
How to:
- Stand upright on top of a knee-high platform with your arms at your sides.
- Lift your left foot back a bit so it’s hovering off the platform.
- Next, bend your right knee to lower yourself to a squat position.
- Afterward, drive your right heel through the platform to lift your body back up.
- Perform for 30 seconds straight, then repeat with your other leg.
Step 5: Blast Fat with Burpees
The burpee is a great full body workout at home that helps lower your overall body fat. Whether it’s to remove stubborn belly fat, pudgy thighs, or flabby arms, burpees may help you with it.
How to:
- Stand upright with your feet shoulder-width apart and arms at the sides.
- Take a deep breath, then drop to a semi-squat.
- Next, drop your hands on the floor, then kick your feet back to assume a push-up position.
- Quickly pull your legs back in, then jump as high as you can from that position.
- Do as many as you can in 60 seconds.
Tip: The goal of this exercise is to perform each move as quick and accurate as possible. Try going as explosive and intense as you can.
Step 6: Boost Lower Body Strength Through Body Squats
Squats are one of the top three compound movements for overall strength. They target your quads, glutes, and hamstrings. Before busting out some squats, make sure to perform some dynamic stretching exercises beforehand. Not warming up properly will hinder your performance.
How to:
- Stand upright with your feet slightly wider than shoulder-width, arms at the sides, and toes slightly pointed outward.
- Raise your arms out in front of you so they’re parallel to the ground. This is your starting position.
- Next, lower your body down by bending at the knees until your thighs are parallel to the floor.
- Push your body back up by driving your heels through the ground.
- Do as many as you can in 60 seconds.
Step 7: Strengthen Quads with Step-Ups
Step-ups are quad exercises that improve balance and strength. They’re like the reversed version of single-leg drop squats. Make sure to use a sturdy platform or bench for this exercise as well.
How to:
- Place a knee-high platform or bench in front of you.
- Stand upright with your arms at the sides.
- Lift your right foot up and place it on top of the platform.
- Next, push your body up by driving your right heel through the platform.
- Hover your left foot off the edge of the chair.
- Lower your left, then right foot down respectively.
- Repeat for 30 seconds, then do the same with your other leg.
Step 8: Target Your Obliques with Side Planks
The side plank is a great plank variation that strengthens your core and targets your obliques. It’s a great move that isolates your side fat to remove your love handle and muffin top.
How to:
- Lie on your left side with your legs stacked on top of each other.
- Prop your body up on your left forearm so you form a straight, diagonal line.
- Hold for 30 seconds, then repeat the same process with your other side.
Here’s a quick video to show you how some of these movements were done:
This is just a basic full body workout routine to burn off those excess holiday calories. You can fit this in both before and after your holiday dinner parties. Also, make sure to watch what you eat. Exercise can only offset so much fat and calories. Despite it being the holiday season, make sure to commit to your fitness plan if you want to achieve a lean, fit physique all year long.
Will you try this full body workout routine? Share your thoughts with us in the comments down below!