With the holidays just around the corner, it’s easy to put your fitness goals on the backburner. Between parties, shopping, and family gatherings, finding time to hit the gym can be a challenge.

But just because your schedule is jam-packed doesn’t mean you have to sacrifice your workout routine. This Xmas Challenge focuses on a bodyweight burnout workout that can be completed anywhere, anytime, and doesn’t require any equipment.

Why Bodyweight Workouts?

Bodyweight workouts are great for several reasons. Firstly, they can be done anytime, anywhere. Whether you’re in your living room, hotel room, or at a park, you can always sneak in a quick workout. Secondly, they’re versatile.

You can modify exercises to make them easier or harder, depending on your fitness level. Lastly, they’re a great way to build strength and endurance without putting too much stress on your body.

The Bodyweight Burnout Workout

This bodyweight burnout workout is designed to be done quickly, but that doesn’t mean it’s easy. It’s a high-intensity workout that will have your heart rate up and your muscles burning.

Each move should be performed for 30 seconds, with a 10-second rest in between. Complete the entire circuit three times for a total of 21 minutes.

Warm-Up

Before you begin the workout, take 5-10 minutes to warm up. Jog in place, do some jumping jacks, or perform some leg and arm swings.

Bodyweight Burnout Workout Circuit

Perform each exercise for 30 seconds, then rest for 10 seconds between each exercise. Repeat the circuit three times for a total of 21 minutes.

1. Squat Jumps

Start in a squat position, then jump up explosively. Land softly and immediately lower back into the squat position. Repeat for 30 seconds.

2. Push-Ups

Perform push-ups with your hands shoulder-width apart and your elbows close to your body. Lower your chest to the ground, then push back up into the starting position. Repeat for 30 seconds.

3. Lunges

Start in a lunge position with your front foot planted firmly on the ground and your back leg extended behind you. Lower your back knee towards the ground, making sure your front knee stays directly above your ankle.

Push back up into the starting position and repeat on the other side for 30 seconds.

4. Mountain Climbers

Begin in a push-up position. Bring your right knee up to your chest, then quickly switch to your left knee. Continue alternating knees for 30 seconds.

5. Burpees

Start in a standing position, then quickly lower your body into a squat position with your hands on the ground. Kick your feet back into a push-up position, then immediately jump your feet back up towards your hands and jump up explosively.

Repeat for 30 seconds.

6. Plank

Hold a plank position, making sure your arms are straight and your core is engaged. Hold for 30 seconds.

7. High Knees

Stand in place and bring your knees up towards your chest as high as possible, alternating legs. Continue for 30 seconds.

Cool Down

Once you’ve completed the workout, take a few minutes to stretch out your muscles. Hold each stretch for 20-30 seconds and focus on breathing deeply.

Conclusion

The Bodyweight Burnout workout is a quick and effective way to burn calories, build strength, and get your heart rate up during the busy holiday season. Remember to focus on your form, take breaks when needed, and stay hydrated.

With a bit of dedication, you can maintain your fitness goals and end the year strong!.