Workout of the week: 28-min Chr-HIIT-smas workout

22nd December 2023

ALL LEVELS / Chr-HIIT-smas workout / 28 minutes

Equipment: Gym mat

December 25th epitomizes the very essence of a rest day. While the festive season typically indulges in a feast of laziness, abundant eating, and cheerful drinking, among us exist a few extraordinary individuals who choose to be the unsung heroes of the day and work out.

If you don’t feel like working out on this specific day, don’t worry. The beauty of this routine lies in its versatility and no need for equipment. That way, it’s ready whenever you decide to match your fitness goals with your holiday spirits.

We’ve lovingly named this session our Chr-HIIT-smas workout, blending the festive spirit of Christmas with the intensity of HIIT (high-intensity interval training). Featuring 5 exercises, each lasting 45 seconds with 15 seconds of rest in between. You’ll have to perform 4 rounds, with 1-minute to rest between them. Given the inclusion of one unilateral exercise, this workout will take exactly 28 minutes to complete, leaving you enough time to savour the holiday season.

Burpees
Hight squat jumps
Push-up sit back
Quadruped shoulder taps
Side plank

Let’s HIIT this Christmas!

WORKOUT SETUP

5 exercises
45 seconds on, 15 seconds off
4 rounds
1-min to rest between rounds
Equipment: Gym mat
Duration: 28 minutes

WORKOUT EXERCISE LIST

4 rounds

1 – BURPEES

45 sec on, 15 sec off

Start in a standing position and engage the core.
Begin the movement by quickly bending down, reaching the hands towards the floor in front of the feet.
As you do this, simultaneously jump, bring your legs back and land on the floor in a push-up position.
Perform a push-up and, on the way up, drive the hips up rapidly and jump into a squat position.
Return to upright and repeat.

2 – HIGH SQUAT JUMPS

45 sec on, 15 sec off

Position your feet a little wider than your hips and lower your body down into a squat position.
Using your feet as springs, explosively jump through your feet. Try to jump as high as your body will take you.
As you jump, lift your arms above your head for more impact.
Squat down again and repeat.

3 – PUSH-UP SIT BACK

45 sec on, 15 sec off

Place your hands over two dumbbells on the floor, a bit wider than shoulder-width apart.
After grabbing the dumbbells and engaging your core, perform a push-up.
While getting up, push your arms and chest back, bending your knees.
Make sure you are in a position that looks like a child pose, without letting the knees touch the floor, downward dog position, always holding your dumbbells.
Return to the start position and repeat.

4 – QUADRUPED SHOULDER TAPS

45 sec on, 15 sec off

Begin on your hands and knees, all fours — knees beneath hips and hands beneath shoulders.
Maintain your head in a neutral position.
Lift one hand off the floor and tap the opposite shoulder. Try not to shift your hips or weight.
Repeat the movement, but now with the other hand.
Repeat.

5 – SIDE PLANK

45 sec on each side, 15 sec off

Lie on the floor on your right side and with your left foot placed on top of your right foot.
Place your right forearm below your right shoulder.
Raise your hips while concentrating on your core. Raise your hips until your body is fully aligned and straight.
Hold for 45 seconds.
Repeat on the left side.