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The 12-Minute Holiday HIIT Workout You Can Do Practically Anywhere

No gear required. - by Casey Beros
  • 06 Dec 2019
The 12-Minute Holiday HIIT Workout You Can Do Practically Anywhere
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Are you well and truly ready to clock off, hit those Christmas parties, summer barbecues and general holiday festivities? 

Sorry to be a party pooper, but amid all those revelries, it’s likely your health will take a back seat. Most of us will gain between 0.8 and 1.5kg over the holidays, which doesn’t sound like much, but according to Nutrition Australia this weight is rarely lost. To help you look (and feel) your best, personal trainer Kristy Curtis has designed this 12-minute workout that can be done anywhere, anytime. Do the following from start to finish, focusing on good form (and the indulging you’ll earn on the other side).

SUMO SQUATS

How: Standing with your legs wider than your shoulders and your chest proud, squat down until your bottom is in line with your knees, driving your bodyweight through your heels as you stand back up.
Aim: 2 sets of 12.

HIP EXTENSIONS

bridge
Getty

How: Lying on your back with shoulders and feet flat on the floor (with your knees bent), push your bodyweight through your heels and drive your hips towards the ceiling.
Aim: 2 sets of 12.

MULTI-DIRECTIONAL LUNGES

How: Step one leg forward and lunge down. With the same leg, step to the side, lunge, then to the back, and lunge. Repeat on the other leg.
Aim: 10 sets per leg.

PUSH - UPS

How: With hands outside your shoulders and in line with your chest, draw your navel inwards and keep your neck in line with your spine. Try to lower yourself down so your chest is in line with your elbows, then push yourself back up. This can be done on the knees if you’re a beginner, or on the toes if you’re advanced.
Aim: 2 sets of 12.

TRICEP DIPS

How: With hands behind you and palms towards your bottom, place them shoulder-width on a flat bench, chair or sofa, with legs about 30cm in front and knees bent. Keeping your bottom close to the back of the bench and chest lifted, try to lower yourself down so your elbows reach 90 degrees to your body.
Aim: 2 sets of 12.

PLANK

push uip
Getty

How: On the floor with your forearms on the ground, your back straight and your bottom in line with your shoulders, draw your navel inwards and put your bodyweight in your elbows, forearms and fists. This can be done on the knees if you’re a beginner or on the toes if you’re advanced.
Aim: 60 seconds.

THE SUPERMAN

How: Lying face down with arms and legs extended, raise your right arm and left leg about 8cm off the ground. Repeat on the other side of the body. Aim: 10 on each side.

SHADOW BOXING

How: Make a fist and place hands at your chin with elbows tucked in. Try some jabs and crosses (punching straight out in front) then add hooks and uppercuts, turning your hips and using your legs for an all-over body workout. Aim: 1 minute straight, punching with good form quickly.

This article originally appeared in the current issue of The Suite Life by The Lifestyle Suite. 

RELATED: Kickstart Your Results With The Ultimate Strength And Cardio Workout Combo

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Casey Beros
Casey Beros
Casey is a health journalist, presenter and producer, with 13 years experience in creating health and wellbeing content. She hosted Channel 10’s daily health program Everyday Health as well as ABC TV’s Tonic, and writes for Australia's leading publications on everything to do with navigating the obstacle course of life.

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