6 exercises to burn off the excesses of the festivities

27 December 2021

6 exercises to burn off the excesses of the festivities

6 exercises to burn off the excesses of the festivities

The week of Christmas is already gone and the excesses of the parties are starting to show. It was French toast, sponge cake (po-de-l), the Portuguese King Cake, cod, octopus and lamb. In those days we cant say no to good food and now it's time to deal with the consequences. To help you, we have put together six exercises that will help you burn off some of that excess.

We don't bring you difficult or complex exercises. On the contrary, they are simple and their objective is to get you moving and increase your heart rate. They are called cardio exercises.

Below, you will find 6 exercises that you can do anywhere and without any technical equipment. You will also find illustrative images and a brief explanation so that you know how to do each exercise. You can choose to do only some of them or all of them. Our recommendation is that you do each of them for 45 seconds, then rest for 15 seconds. Create your own combinations and train for at least 20 minutes.

1. Mountain Climbers

mountain climbers

Mountain Climbers is an exercise that helps strengthen abdominal muscles, increase belly definition, strengthen and define your legs and arms and tone your glutes. It's basically an exercise that will get everything moving.

How to do: start in a high plank position, with your wrists shoulder-width apart. Your abdominals should be contracted so that your body forms a straight line from head to toe. Next, bring the right knee towards the left armpit and return to the starting position. Then, bring the left knee towards the right armpit and back to the starting position. Now, it is to repeat the same movements again and again, alternating sides. You can start slowly and as you get more comfortable with the exercise, you should increase the speed.

2.  Squat Jump

Squat jump

It is, as the name suggests, a jump followed by a squat, with the squat movement being done continuously. This is an exercise that requires control and tones the legs, buttocks and abdominal area. It is also an extraordinary cardio exercise as you'll be lifting all your weight, contributing to fat loss and increasing cardio resistance.

How to do: Position your fingers behind your head and pull your elbows back so that they are in line with your body. Standing with your feet shoulder-width apart and your legs bent, push off the floor with your feet and jump so that your legs are straight. When you return to the floor, immediately bend your legs so that you fall into a squat. Your torso should be straight and your abdominals tight.

3. Jumping jacks

jumping jacks

Jumping jacks is a multifaceted aerobic exercise. It's probably the simplest on this list, but it's also one of the most effective at burning fat, building muscle and improving cardiovascular health.

How to do: you start standing, with your feet together and your arms against your body. Then, you must jump and move your feet shoulder-width apart while raising your arms over your head. Then, jump again and this time lock your legs together and bring your arms down. If it helps you to understand, you're doing a snow angel, but in the air. The faster you do this exercise, the more you'll boost calorie loss.

4. Half Burpee

half burpees

You may have heard of or even know the burpee. Some people love it and some people hate it. The truth is that the burpee is an intense physical exercise with multiple movements that activates all parts of the body. However, today we propose a half burpee, which is basically the first phase of the burpee. You won't get up completely. However, you will still work your abdominals, legs and arms.

How to do: This exercise starts like the mountain climbers, in a push-up position. Your hands are shoulder-width apart and your legs are stretched backwards. From there, you bend your knees and jump with your lower limbs towards your elbows, not moving your arms. Basically, it's a kind of frog-jump. Then, jump back again, staying in the starting position. Now repeat.

5. Plyometric Lunges

Plyometric lunges

It is probably the most complex exercise in this set of six and is the one that should be done most carefully to avoid injury. Basically, they are dunks done in a skipped version. This is a good exercise to increase agility, leg strength and coordination.

How to do: The position starts with one leg in front of the other, the aim being to lower the leg which is behind in a controlled manner until both knees form a 90 degree angle- The back knee should go towards the ground and the other should remain motionless. As with the squat, the front knee must not go beyond the tip of the foot. Then, in the form of a jump, you should swap the leg that goes down, repeating the exercise, but to the other side. Here posture is essential to maintain balance and prevent injuries. Then just repeat at a speed that is comfortable for you.

6. Walk


Our last suggestion is not an exercise like the previous ones. It is as simple as just walking: walking around the house, going for walks or short walks. It could even be walking while shopping or tidying up after the Christmas mess. The aim is to increase the number of daily steps.

As well as helping digestion and reducing bloating, walking is also beneficial for weight loss and muscle strengthening. It may not be as effective as the previous suggestions, but it's a great option to cool down after your workout while your heart rate and breathing return to normal.

In this last week of the year, take a moment to review your 2021 and start planning for 2022. Don't forget to reserve a prominent place for sport and your wellbeing. This may have been a time of excesses, but consistency in healthy eating and sports is essential for a healthy lifestyle.

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