Fitting in a workout can be tricky at any time of year, but it’s often particularly hard to do during the festive period with so many extra demands on your time.
However, it’s also especially important to try to keep exercising during December – apart from anything just to ensure you get a moment to yourself and clear your head by breaking a sweat. And while we’re not in the business of saying anyone has to “earn” their mince pies with some exercise, it certainly doesn’t hurt to turn some of those delightful sugars into the energy your muscles need to move.
This 20-minute workout has been designed by personal trainer Nicole Chapman. Not only is it short, but it also uses just your bodyweight, so you can do it at home without investing in any equipment. What's more, it’s low-impact so you don’t have to worry about getting through the festive season while carrying an injury.
20-Minute Total-Body Workout
Perform each exercise for 45 seconds, take a 15-second rest, then go on to the next move. Repeat the entire circuit three times in total with one minute’s rest between rounds.
1 Reverse lunge
Time 45sec Rest 15sec
Muscles targeted Quads, glutes, hamstrings, core
Stand with your feet hip-width apart. Take a step back with your right foot and bend both knees to lower slowly. Stop when your right knee is just above the floor and your left thigh is parallel to the floor. Pause, then push your left heel into the floor and drive back up to the starting position. Keep your torso upright and your core activated as you move. Alternate legs with each rep.
2 Squat and pulse
Time 45sec Rest 15sec
Muscles targeted Glutes, hamstrings, quads
Stand with your feet shoulder-width apart. Send your hips back and bend your knees to lower until your thighs are parallel to the floor. Keep your chest lifted and knees over your toes. Once you’re at the bottom of your squat, push through your heels and extend your legs slightly to pulse up a couple of inches, then bend your knees to lower to the bottom of the squat again. Return to standing to finish the rep. This is a real burner!
3 Mountain climber
Time 45sec Rest 15sec
Muscles targeted Shoulders, core, glutes, hamstrings, quads, triceps
Start in a high plank position, with your hands directly beneath your shoulders. Press your hands into the floor to activate your shoulders. Keeping your core braced throughout, bring one knee towards your chest, then return it to the starting position. Repeat the movement with the other leg. Continue alternating legs, building a rhythm and pace that works for you. You can reduce the intensity by raising your hands, putting your hands on a sofa or chair against a wall.
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4 Alternating side kick
Time 45sec Rest 15sec
Muscles targeted Abductors, glutes, obliques
Stand with your feet hip-width apart. Bend your knees and lean from the waist towards the right, shifting your weight on to the right foot to prepare to kick your left leg. Lift your left knee to the side of your body. Kick through your heel, bend the knee and return the foot back to the start. Alternate legs.
5 Side plank with rotation
Time 20sec each side Rest 15sec
Muscles targeted Obliques, shoulders, back, legs
Lie on your left side with your forearm flat on the floor, the bottom elbow lined up directly under your shoulder and both legs extended – for more stability you can stagger your feet so the top foot is in front of the lower foot. Engage your core and lift your hips off the floor. You can place your right hand on your hip or for a harder option raise your top arm straight above you. If having both legs straight is too intense, bend your bottom leg.
Bring your right hand down and thread it through the space underneath you, rotating your torso towards the floor. Unthread your arm and return to the starting position. Keep your hips raised throughout.
6 Glute bridge march
Time 45sec Rest 60sec
Muscles targeted Glutes, hamstrings, quads, core
Lie on your back, bend your knees (keeping them hip-width apart), and plant your feet on the floor. Rest your arms by your sides. Press through your heels, tuck your pubic bone towards your belly button, squeeze your glutes and raise your pelvis off the floor until your body forms a straight line from chin to knees, resting on your shoulders. Keep squeezing your glutes!
Keeping your hips high, bring one bent knee towards your chest, then return the foot to the floor. Alternate sides with each rep. To make it more difficult, rise up on to your tiptoes before beginning to march.
PT Nicole Chapman is the creator of six-week online workout programme Power of Mum, designed to fit into busy schedules. To find out more visit nicolechapman.com and follow Nicole on Instagram.
