interval workouts Archives - humanfitproject

Let’s face it: there’s no out-training a bad diet. You just can’t do it. No matter how hard you try—at the end of the day—the war on extra weight is won in the kitchen. But a couple big holiday dinners aren’t a bad diet—they’re just a couple big holiday dinners. You can put those to use. Here’s how:

If you eat “clean” consistently, 7 days per week for several weeks at a clip without a “cheat” then a big holiday splurge won’t make much of a difference. It’s a blip in the grand scheme of things. Take on a couple of these high-intensity fat-burning workouts below and your metabolism will be revved back up to normal. No prob.

However, if you “cheat” a bit more frequently or you tend to go into a dietary spiral around the holidays, then you need to be a bit more strategic. We suggest reduce your carbohydrate intake the week of and the week before the holidays by about half. A big holiday dinner would act as a “reset” of sorts. Go hard on the workouts below.

Another option would be to get on the Holiday Workout Schedule. There are big lift days for maximum muscle gain and interval days for accelerated fat loss.

The Too Much Stuffing Workout

with @MarinelliMuscle

Jumping Jacks x 30 sec
Bodyweight Squat x 30 sec
Incline Push Up x 30 sec
Plank x 30 sec
Reverse Lunge x 30 sec
Superman x 30 sec
Rest 60 seconds. Repeat x 3

The Pumpkin Cheese Cake Workout

with @LouieFitNYC

Butt Kicks x 30 sec
Side Lunge x 30 sec
Close-grip Push-up x 30 sec
Star Jump x 30 sec
Bridge x 30 sec
Plank Push-up x 30 sec
Rest 60 seconds. Repeat x 3

The Food Binge Fat-Burning Workout

with @TimMcComsey

Ice Skater x 30 sec
Jump Squat x 30 sec
Russian Twist x 30 sec
Walking Lunge x 30 sec
T-Push-up x 30 sec
Knee Tuck Jump x 30 sec
Bicycles x 30 sec
Rest 60 seconds. Repeat x 3

The Don’t Be a Lazy Slob Holiday Workout

with @Mike_Simone

Jumping Jacks x 30 sec
Plank Row/Renegade Row x 30 sec
Thrusters x 30 sec
Sit-up x 30 sec
Push-up x 30 sec
Jump Squat x 30 sec
Dumbbell Deadlift to Lateral Raise x 30
Rest 60 seconds. Repeat x 3

The Pre-Food Coma Workout

with @MarinelliMuscle

High Knee x 30 sec
Push-up x 30 sec
Burpee x 30 sec
V-up x 30 sec
Pile Squat x 30 sec
Side Plank Up-Downs x 30 sec
Rest 60 seconds. Repeat x 3

The Calorie Bomb Workout

with @LouieFitNYC

Band Squat Shoulder Press x 30 sec
Side Hops x 30 sec
Band Alternating Chest Press x 30 sec
Walking Lunge with Twist x 30 sec
Split Squat Jump x 30 sec
Swiss Ball Roll-in x 30 sec
Star Jump x 30 sec
Rest 60 seconds. Repeat x 3

The Feel-Better-After-a-Workout Workout

with @TimMcComsey

Mountain Climber x 30 sec
Plank Row/Renegade Row x 30 sec
Split Squat x 30 sec
Split Squat Jumps x 30 sec
Dumbbell Lateral Raise + Squat x 30 sec
Cross Punching x 30 sec
Rest 60 seconds. Repeat x 3

The Party Detox Workout