How to handle the end of year rush

Date: Oct 26, 2017   

By incorporating these weight bearing exercises into your workout routine, it will not only help you burn the most calories, but also ensure your are looking and feeling your best for the end of year rush!


Jumping rope targets more muscle groups than jogging, challenges your coordination and just 10 minutes provides the same fitness advantages as a 30-minute run. For added benefit, bring the intensity up a notch and try practicing drills that require extra hand and foot skills (like cross overs or double unders).


While we’re on the jumping bandwagon, jump squats burn major calories because they’re a weight-bearing activity - your body must work against force to complete the move. Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position. Try and do two to three sets of 10 reps.


Most people love to hate them, but burpees offer a full-body workout because they’re essentially a jump, push-up and squat in one movement. Whether you’re a Jump Tuck, Starburst, Yoga Flow or One-Leg Burpee aficionado, if you can hammer out at least ten a minute (and do 10 reps), you can rev up your metabolism by as much as a 30 second all-out bike sprint.

Cross overs

Cross-fit workouts (often referred to HIIT) are effective because they pair three exercises – pull-ups (do 5), push-ups (do 10) and squats (do 15)– and work different major muscle groups. Plus, any exercise that takes you from standing, down to the ground and back up to again burns more calories, because it spikes the heart rate (if done quickly enough). Do as many reps as you can in 20 minutes and spice it up by adding jumping jacks or sit-ups and you’ll be getting results on par with jogging for an hour at a steady pace.

This article was proudly provided by the Australian Institute of Personal Trainers, who support Genesis Fitness and help our members achieve their fitness goals. If you are interested in starting a career in Personal Training, click here for more information.

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