At Christmas it is common to resent our level of physical activity due to lack of time and modification of the routine, which can undoubtedly be the cause of weight gain around these dates. That’s why we left the best resources to shorten training times and stay active at Christmasthus avoiding the gain of kilos.
In addition to organizing ourselves properly in order to find a place in the midst of our busy schedule for these dates, we can go to different options that will allow us burn calories without spending a lot of time exercising.
Go to high intensity training
Increase the intensity of our workouts It allows us to reduce the time we spend exercising, that is, it shortens the duration of our sessions.
For this reason, we recommend going HIIT type workouts or at high intensity intervals that allow you to burn a large number of calories in a very short time and obtain other benefits at the same time, such as the development of muscle strength and power or an activation of our metabolism that optimizes health.
We can also go to Tabata-type routines which are a type of high intensity interval training that we can complete in just 4 minutes.
Beyond these options, we can also intensify our own training for example, increasing the weight we lift in each exercise and in this way, we will shorten the number of repetitions and reduce the times of our session.
Use multi-joint exercises
For work the whole body and demand a large caloric expenditure without implying long training times, we can go to multi-joint exercises or exercises that involve different muscle groups in simultaneous.
In this sense, we can use basic movements such as squatsthe pushups waves pull ups Or, perform more complex exercises that increase caloric expenditure to a greater extent, such as traditional Crossfit burpees or mountain climbers.
Other multi-joint exercises that allow a large expenditure of calories and that we can do at home in a very short time are the jumping jack and its variantsthe skater jumps either skaters jumpand others that involve, in addition to many muscles, jumps or cardio movements.
Do compound exercises
Compound exercises are those that combine two or more concrete movements. For example, when performing squats we can execute a biceps curl with dumbbells to simultaneously work the lower body, upper body and middle area of the body.
The renegade row what in plank position performs a row It is also a compound exercise and the classic burpees that are made up of different chained movements, give rise to a single compound or multi-joint exercise.
We can also make a compound exercise combining lunges with shoulder presses or with dumbbell lateral raisewhile another option is to perform a glute bridge or elevation of the pelvis on the floor to work the lower body, with some dumbbell pec fly.
Thus, we will reduce training times but we will work to complete different muscle groups.
Use supersets or composite sets
To reduce the duration of training without stopping working intensely the muscles of our body, we can go to Techniques that reduce break times between one Serie from one exercise to another.
For this, we can use superseries or composite series. In the first, antagonistic muscle groups are worked without rest; For example, when finishing a series of biceps we work continuously the triceps or we can perform supersets with back and pectorals or with hamstrings and quadriceps.
The compound series involve exercises for the same muscle group, reducing the breaks between different sets and thus, they allow you to train intensely in a short time
reduce breaks It is undoubtedly another way to shorten training times and continue active even when we do not have much time to exercise.
These are some valuable resources to shorten workouts and stay active at Christmaseven when we don’t have time to exercise.
In Trendencias Man | Compound exercises: nine options to work your muscles in less time
Image | iStock and Unsplash