It’s hard to avoid the winter blues now that the countdown to the holidays has begun. There’s no need to worry though because we have your back. This time of year can be a bit stressful and if you’re like me, overindulging in your favorite dishes is the easy choice when you’re trying to ignore awkward family conversations. Some studies have found that the average person gains between 7-10 lbs between Thanksgiving and New Year’s.

Let’s change that this year and possibly lose a few pounds between meals, and start the new year right. A bonus perk is that this quick workout can be done at home and is proven to boost serotonin levels. When that stress kicks in, let’s sweat it out.

 

Part one: Do each of these moves for 45 seconds, resting for 15 seconds after each exercise. Repeat this circuit twice.

1. Butt Kicks — 45 seconds

  • Stand with feet hip-distance apart.
  • Kick your left heel to your left glute.
  • Set your foot back down and repeat with your right foot. Continue alternating quickly for 45 seconds.

2. Jump Squats — 45 seconds

  • Stand with your feet slightly wider than hip-distance apart.
  • Bend your knees and sit your butt back, keeping your chest upright.
  • Jump up into the air as high as you can. Land softly and immediately lower into the next rep.
  • Do as many reps as possible in 45 seconds.

3. Burpees — 45 seconds

  • Start standing with your feet hip-distance apart and bring your palms to the floor.
  • Jump your feet back so that you are in high plank, keeping your core tight and your hips lifted.
  • Bend your elbows and do 1 push-up.
  • Now jump your feet to the outside of your hands. As you stand up, explode up and jump as high as you can, bringing your arms overhead.
  • Do as many reps as possible in 45 seconds.

4. Mountain Climbers — 45 seconds

  • Start in high plank and draw your right knee under your torso, keeping the toes off the ground.
  • Return your right foot to starting position.
  • Switch legs and bring your left knee under your chest. Keep switching legs as if you’re running in place.
  • Do as many as possible in 45 seconds.

5. Alternating Side Lunges — 45 seconds

  • Start standing with your feet together.
  • Step your left foot out to the left. Keep your right leg straight and bend your left knee.
  • Step your left foot back to standing, and repeat, stepping out with your right foot this time.
  • Continue switching back and forth.
  • Do as many as possible in 45 seconds.

6. Jumping Lunges — 45 seconds

  • Starting standing with feet shoulder-width apart. Jump your left leg forward and your right leg back and land in a lunge position.
  • Jump up and switch your legs in midair so that you land in a lunge with your right leg in front.
  • Continue jumping back and forth, pausing as little as possible.
  • Do as many as possible in 45 seconds.

REPEAT THIS CIRCUT 2X

Part two: Do each of these moves for 40 seconds, then drop into a forearm plank for 20 seconds after each exercise. Rest for one minute after each set.


1. Mountain Climbers — 40 seconds

  • Start in high plank and draw your right knee under your torso, keeping the toes off the ground.
  • Return your right foot to starting position.
  • Switch legs and bring your left knee under your chest. Keep switching legs as if you’re running in place.
  • Do as many as possible in 40 seconds.

2. Forearm Plank — 20-second hold

  • Start with your forearms and knees on the ground, shoulder-width apart. Elbows should be stacked underneath the shoulders, your forearms straight in front of you on the ground.
  • Lift your knees off the ground and push your feet back to bring your body to full extension, so your body creates one long line.
  • Keep your core tight and your hips lifted, and keep your neck in line with your spine.
  • Hold for 20 seconds.

Rest — 1 minute

3. Plank Jacks — 40 seconds

  • Start in a high plank.
  • Keeping your core engaged, jump your feet out and in (like jumping jacks).
  • If your wrists bother you, try this move on your forearms, like this.
  • Do as many as possible in 40 seconds.

4. Forearm Plank — 20-second hold

Rest — 1 minute

5. Lateral Plank Walks — 40 seconds

  • Start in high plank with shoulders above your wrists and abs tight.
  • Step right foot and right hand to right side immediately following with left foot and left hand. Take a few “steps” in one direction, then walk in the opposite direction.
  • Do as many as possible in 40 seconds.

6. Forearm Plank — 20-second hold

Rest — 1 minute

Repeat the circuit a total of 2x.