While the whirlwind of the holidays is likely lengthening your to-do list, there’s no good excuse not to get some exercise in. Find your edge during this explosive and effective HIIT sesh, which will boost your cardio capacity, tone your core, strengthen your upper and lower body, and challenge your coordination and balance.
The short and sweet 10-minute workout will also makes you feel lighter, more energized, and naturally glowy, so you’ll legitimately be merry and bright afterwards, especially if you took your moves out into the wonderfully crisp winter air. If the outside world is a blizzard though, you can definitely do this workout indoors—just be sure to have a fan going or a window cracked to cool you down when you start to heat up!
While performing the routine below, give it your all (so you shouldn’t be able to speak more than a few words at a time) and rest for 10-15 seconds between each exercise.
1. Run for 2 Minutes
Start off slowly and gradually increase your pace until breathing becomes difficult and you are only able to speak a few words at a time (working at approximately 70 percent of your max effort). If you’re indoors, use a treadmill or jog in place, bringing your knees high to the sky.
2. Burpees for 1 Minute
Stand with feet hip-width apart, arms at sides. Squat, placing hands flat on floor under shoulders, and then jump or step feet back into plank position. Immediately jump (or step) feet back up to hands, and jump straight up from squat position, extending arms overhead. Do 10 to 15 reps.
3. Single-Leg Deadlifts for 1 Minute
Stand with feet hip-width apart, knees slightly bent, arms at sides. Lift right foot a few inches off floor, balancing on your left leg. Keeping back flat and abs engaged, hinge forward from your hips, sending right leg (and hips) behind you, reaching hands toward floor. Lower as far as possible while maintaining a flat back, and then squeeze glutes as you return to standing. Do 10 to 15 reps. Switch sides and repeat.
4. Jumping Lunges for 1 Minute
Start with feet hip width apart, arms at your sides. Perform a small jump upwards while simultaneously moving your right leg forward and left leg backwards, landing in a lunge with right knee bent directly over your toes, left knee bent directly in line with your hip (a). Jump and at the same time reverse legs (b). Repeat. 30 seconds total x 3 sets.
5. Push-Ups for 1 Minute
Get into plank position, hands on the ground directly under your shoulders, legs about hip width apart (a). Keeping your elbows tucked against your sides and your body in a straight line, bend your elbows and lower your entire body until it almost touches the ground (or as far down as you can). (b). Return to start position (c). Repeat. Total of 30 seconds x 3 sets.
6. Jump Squats for 1 Minute
Stand with feet shoulder width apart, arms at your sides. Bend your knees, keeping them in line with your feet, and sit back into a quarter squat (a). Perform a small jump, and land back in your squat position (b). Repeat. do for a total of 1 minute.
7. Tricep Dips for 1 Minute
Get onto all fours facing the sky, knees bent 90 degrees over your toes, one leg lifted towards the sky, hands on the ground under your shoulders, fingers facing forward, back straight so your core is parallel to the ground (a). Keeping your elbows tucked in, bend them to lower your butt as close to the ground as you can get (b). Push back up (c). Switch legs and repeat on other side. 1 minute total x 3 sets.
8 // Boat Pose Obliques for 1 Minute
Sit on your booty and point your straight legs towards the sky, sitting in a “V” position. Take your hands to the right as your pulse up, lower your body halfway down, then come to the center. Turn your body and hands to the left. Lower down and repeat. 15 reps x 3 sets.
If it’s already too cold for your to exercise outdoors, try these indoor workouts: 20 Minute Full Body Blast, Sculpting Workout Using Gliders, 7 Barre-Inspired Moves, and Toned Glutes and Legs with the Curtsy Lunge.
SOPHIE JAFFE is a Los Angeles-based health and wellness expert, who is certified as a raw food chef and yoga teacher. Sophie founded her company and wellness brand, Philosophie, with the goal of making it easier, more inspiring, and more delicious to attain optimal health and radiant wellness. When Sophie isn’t crafting revolutionary products from the world’s most potent superfoods, she is sharing her insights on how to live a life full of unbounded energy, bliss, and balance on the Philosophie blog and savoring every moment with her two beautiful children and loving husband.