Tis’ the season to be jolly – and so you should be. But it can come at a cost: the loss of your flat stomach. Research published in the Journal Of Human Nutrition And Dietetics found men often pile on almost a kilo over the Christmas season. But before you cancel the festivities, HFM has some spirit-lifting news. Whether you’re at an office party, commuting or sleeping, weight loss can be happening all the time once you tap into the calorie-burning power of raising your metabolism.
By working multiple muscles with every rep, this routine uses the most effective fat-burning moves to hike up not only the calories you burn while you’re performing the exercises, but also those you burn after you’ve left the gym as your body repairs your muscles. This creates the energy deficit you need to keep your gut flat while those around you fatten up. Rest for 45 seconds between each set, and do three sessions a week. By the time you ring in the New Year, you’ll be kilos lighter than you would otherwise have been – and still full of festive cheer!
Push press to press-up
Muscles: chest, triceps, shoulders, glutes, quads,
- A) Stand with a barbell on the floor in front of you. Grip the barbell, stand up and pull the bar towards your shoulders. When it’s just below your chin, dip underneath it and bend your knees until your thighs are parallel to the floor. Straighten your knees and press the bar over your head.
- B) Lower the bar along the same path and rest it on the ground. Without letting your hands leave the bar, drop into a press-up position with your hands on the bar, legs behind you. Bend your arms to lower your chest to the bar, then return to the start. That’s 1 rep. Do 4 sets of 10 reps.
Muscles: glutes, quads, lower back, abs,
hamstrings, chest, triceps, shoulders
- A) Stand with feet shoulder-width apart. Bend your knees and place your hands on the floor so you’re crouching. Thrust your legs back, perform a press-up and return to the squat.
- B) Jump up, bringing your knees up to your chest, then return to the squat. That’s 1 rep. Do 5 sets of 8 reps.
Curl-up to pull-up to knee up
Muscles: core, quads, back,
- A) Lie on the ground, with a pull-up bar above you. Curl your torso up and forward, put your feet flat on the ground and stand up under the bar.
- B) Grab the bar with an underhand grip and pull yourself up until your chin crosses the bar. Bring your knees to your chest. Lower your knees and return to the lying position. That’s 1 rep. Do 3 sets of 8 reps.
Dumbbell squat to hammer curl
Muscles: biceps, quads, hamstrings, abs, glutes, calves
- A) Stand with feet shoulder-width apart, holding a dumbbell in each hand with your arms at your sides. Bend at the knees and hips to squat until your thighs are parallel to the floor. Straighten your legs to rise up.
- B) When your knees are straight, bend your elbows, keeping your palms facing your body, and curl the weights to your shoulders. That’s 1 rep. Do 4 sets of 8 reps.
Lunging front raises
Muscles: quads, glutes, hamstrings, shoulders, abs, chest, calves
- A) Stand with your feet shoulderwidth apart and hold a dumbbell in each hand with your arms straight. Lunge forward with your right leg, then lunge forward with your left leg.
- B) Square both legs up so they’re in the start position, then raise the dumbbells upwards until they’re above your shoulders. Take three seconds to lower the weights back down again. That’s 1 rep. Return to the start position, turn around and repeat. Do 4 sets of 8 reps