Do this now. Thank us later.
While the silly season is all fun and games, when you have to keep backing up events (especially if you’re the host) there’s no doubt that it can also become semi-stressful.
Luckily for many of us, exercise can be a great way of helping to reduce stress, take out a moment for ourselves and increased endorphins.
So with that in mind, here is a quick at home HIIT workout that you can do to help de-stress.
Do all of these exercises in succession and you will be doing 6 x rounds, which is simple enough to fit in before the guests arrive.
Start with 12 reps of each, then each round drop down by 2 x reps. So 12 reps, 10, 8, 6, 4, 2
- Burpees – I like starting with burpees because they get your heart rate up and will wake you up pretty quickly! They also work your full body
- Push Ups – knees or toes
- Mountain climbers (1 rep is 1 a side so for example in round 1 you will do 24 reps together- or 12 a side)
- Crunches or Russian twists
- Air squats
If you have more time, then do around round of this workout but this time start at 2 reps and work your way up to 12.
- If you want to add resistance to this exercise, get a medicine ball that is between 4-7kg or you can do the exercise with just your hands if you are a beginner
- Sit on a mat with you legs bent in front of you
- Either keep your feet pressed into the ground in front of you (knees bent) or raise them off the ground if you want to work harder. By raising them, your core needs to work harder to keep you stable
- Keep your torso straight and aligned, hold the ball and start twisting side to side, touching the ball to the ground beside your hip each time
- Aim to keep your abs sucked in tight and your back straight the entire time for maximum benefit
- Lie supine (face up) on an exercise mat.
- Place finger tips on temples.
- Flex at the waist to raise your upper torso off the floor
- Return and repeat
- Get into plank position with your hands on the floor directly under your shoulders, your stomach sucked in and your glutes squeezed tight. You can be on your toes or your knees
- Press your elbows back as you lower your chest towards the ground
- Push yourself back up
- Start in a standing position with your feet shoulder width apart
- Crouch down with your hands flat on the floor
- Once balanced, kick your legs back into a plank while lowering yourself down onto the floor
- Now Push yourself back up and jump your legs forward into a low squat
- Now straighten up into a jump with your hands over your head
- That’s one rep
- Get into plank position with your hands on the floor directly under your shoulders, your stomach sucked in and your glutes squeezed tight. You should also be up on your toes
- Tuck one leg into your chest, then return it to plank and swap legs
- Your weight should be placed on the balls of your feet
- Go as fast as you can for the 40 seconds
- Brace your abs and begin squat by pushing your hips backwards and bending your knees, as if you were sitting down.
- Squat down until your knees are bent to roughly 90 degrees.
- Quickly stand back up, pushing through your heels so you can feel it in your inner thighs and squeeze your glutes
- Do this fairly quickly, but ensure that you maintain good form
Ben Lucas is the owner and co-founder of Flow Athletic, an incredibly successful yoga and fitness studio based in Paddington. It is now known worldwide and they have a lot of internationals coming in to try out their classes. He was also named one of the 2017 ‘Men of Influence’ by Men’s Style magazine.
Game of Thrones workout by Bodyism’s James Duigan.