The Ultimate Way to Burn off those Christmas Calories

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Voome HQ share the ultimate summer workout to burn off all those Christmas kilos.

From the team that brought you the successful Michelle Bridges 12WBT fitness and health program, Voome are a team of experts qualified in the field of fitness and nutrition.

Summer is by far the busiest time of year for the Voome HQ team and no doubt for you as well, right?

Between evening BBQ’s with friends and family and Christmas and New Year celebrations, there’s little time to think about working out and keeping fit.

Block out thirty minutes in your calendar, two or three days per week over the busy summer period and get set to do this BIG 500 calorie burner workout.

It’s a half hour of power which will absolutely give you permission to enjoy some of your favourite summer indulgences. Hello to Aperol Spritz.

Why 500 calories? Not only is it an impressive number, it can amount to at least a third of your recommended daily calorie intake.

But remember, actual calorie burn will depend on your own body weight, intensity of workout and metabolism. So, go as hard as you safely can for maximum results.

So here is one of their ultimate calorie burning workouts to get you the most bang for your buck this summer.

Warm up:

  • 2 minute slow jog/power walk
  • Walking lunges, 10 per leg
  • Quadricep stretch: 20 seconds each side
  • Glute and hip flexor stretch: 20 seconds each side

First 10 minutes:

Run as far and fast as you can for 5 minutes, then turn around and see if you can get back within the next 5 minutes. That will get you your 150+ calories in 10 minutes.

Next 15 minutes:

It’s time for some HIIT training. You’ll need to do as many reps as possible in 45 seconds to get maximum burn, then rest for 15 seconds. Repeat this sequence 3 times.

  • 45 secs burpees on bench with a push-up
  • 45 secs box jumps
  • 45 secs plank
  • 45 secs jump over bench – hands on end of bench
  • 45 secs bear crawls – forwards and backwards

Final 5 minutes:

This final blaster is an EMOM (every minute on the minute) and should leave you huffing and puffing (a lot!). Mark out 80 metres. You’re going to do 5 x 80m sprints – that’s 1 sprint every minute. So, the faster you get over the finish line, the longer you have to rest before the next sprint. Now give it your all!

For more awesome, calorie blasting quick workouts like this, plus over 1000 delicious recipes from Michelle Bridges’ 12WBT, try Voome for FREE now.

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Rebecca Wilkinson

CONTRIBUTOR

Rebecca is a pescatarian, who may yet one day become a vegan. She loves all things health & travel with a weakness for coffee, and is often found scouring the city for the latest tastes in breakfast smoothie bowls. If you can't find her, or she's not answering her mobile - it's probably because she's hiding in a yoga studio, working on her zen.

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