When you go on holiday it is very easy for you to drop the exercising and head straight for the buffet. Then whenever you feel like complaining that you have put on weight you can use the excuse that you are on holiday. Unfortunately our bodies don’t go on a fat free holiday when we take a vacation.
While you should still enjoy your holiday, it shouldn’t be an excuse to do absolutely nothing and eat as much as you can. You can still include very short, but intense and effective workouts just to keep yourself sustained throughout your break.
Below are 6 such exercises that really only need a few minutes of your time and need minimal equipment. They are even great to add to your normal training regime!
Make sure to do some sort of warm up before you get going with these. A typical warm could consist of light jogging and cycling for a few minutes to get the blood flowing.
Also remember to build them up. For example start off with maybe 4 sets of the given exercise to assess your level. Once you are comfortable enough then start to add more sets each week. To make it more intense, you can even lengthen the distances or times depending on the exercises.
1. Interval training
Interval training is great to get your heart rate up and to burn LOTS of calories in a short amount of time. It can also be applied to almost any form of exercises.
You can do this according to time or distance.
Start with a jog for a short distance or time then once that is up, sprint as fast you can for the same distance/time. That is one cycle/set. Repeat 5 or 6 times depending on how fit you are.
Don’t get scared by their name, but suicides are great for burning calories in a short amount of time. They also work on speed, agility and coordination.
You will need 4 markers. Place the first marker at the starting point. Then measure +- 6 – 8 metres straight ahead from the starting point and place down marker 2. Do this again from point 2 and place down marker 3, and one more time for marker 4.
From the starting point, sprint to marker 2 and back to the start. Then sprint to marker 3 and back to the start. Then sprint to marker 4 and back to the start. That is one cycle. Repeat 4 – 5 times.
3. hill sprints
Hill sprints are pretty much like interval training described above, except on a hill. Are you up to the challenge?
Find a nice steep (the steeper the better, just kidding ;)) hill that you are comfortable with. Again this can be done with distance or time. Lets use time in this case. From the bottom of the hill, sprint as fast as you can for 45 seconds up the hill, then walk back down the hill. That is one cycle. Repeat 4 – 5 times.
4. jump squats
Jump squats are a great way to incorporate the age old squat with some explosive power.
You can also add weight to this. The best would be to hold a dumbbell in either hand while you perform the exercise.
Squat down like you would a normal squat, then explode upwards as high as you can for one rep. Repeat 10 – 12 times. That is one set. Do 4 or 5 sets and add weight as needed.
5. box jumps
Box jumps are a staple for many athletes who need to be more explosive. They require focus and a lot of energy. A great way to burn calories while training your mind as well!
Find something that you can jump on that is secure and strong. Squat down slightly and spring up jumping onto the platform. Jump back down and repeat 8 – 12 times. That is one set. Do 4 or 5 sets.
To make it more intense, try using a higher plat form or add weights.
Either use a weight bag over your shoulders, or use dumbbells in either hand. When doing box jumps with weight, jump up onto the plat form but not jump back down. Rather step back down to avoid falling backwards and then restart the exercise.
6. jump rope
Jump rope is really great to exercise your endurance and coordination and the great thing about it is you only need a small space and a rope.
If you are starting off, aim to skip for a minute at a time or for 100 jumps. As you get better try to add on to this. With practice you will be able to go for ten minutes with ease burning hundreds of calories!