As the holiday season draws near, the allure of festive treats and cozy evenings spent by the fireplace watching beloved holiday movies is strong. But imagine being able to savor the holiday cheer while also trimming that "Santa belly" accumulated over the year. Achieving a firm, toned abdomen can move from your Wish List to reality. We spoke with Michael Masi, CPT from Garage Gym Reviews, who proposes a feasible and holiday-themed 30-day workout plan for reducing belly fat and staying fit amidst the holiday hustle and bustle.
It's common to overindulge during the holidays, as evidenced by a study in JAMA Network Open, which noted significant weight gain among adults during the Christmas and New Year's period in December. But there's good news: amidst the holiday frenzy, sticking to a workout routine can be an invigorating way to healthily navigate the season. This 30-day belly fat reduction workout is crafted to be both effective and enjoyable, letting you maintain your fitness goals without dampening the holiday spirit.
Days 1-10: Foundation, Flexibility, and Cardiovascular Endurance
In the first phase (Days 1-10), we'll establish the foundation for the coming month, focusing on building a base, enhancing flexibility, and increasing cardiovascular endurance. This stage will involve a combination of bodyweight exercises, gentle stretching, and either brisk walking or light jogging to prepare your body for the next 30 days.
Monday, Wednesday, Friday (Strength Training)
1)Plank: 3 sets of 30-second planks
Position yourself in a plank stance, aligning your arms straight under your shoulders. Activate your core muscles, ensuring your body forms a straight line from your head to your heels. Aim to hold this plank position for 30 seconds, completing three sets. Concentrate on keeping proper form during the exercise.
2) Side Plank with Reach-Throughs: 3 sets of 5 reps per side
Begin in a side plank, placing your hand on the floor right under your shoulder. Extend your upper arm beneath your torso and then lift it back up towards the ceiling. Perform five of these reach-throughs on each side, aiming for three sets. This workout specifically targets your obliques, helping to build a strong and defined core.
3) Deep Bodyweight Squats: 30 to 50 reps total with as many sets as needed
Position yourself with your feet apart, aligned with your shoulders. Push your hips back and bend your knees to lower your body. Try to complete 30 to 50 repetitions, dividing them into sets if necessary. This exercise focuses on the lower body, especially working your quadriceps, hamstrings, and gluteal muscles.
Tuesday, Thursday, Saturday (Cardio)
1) Brisk Walking or Light Jogging: 30 minutes
Put on your sneakers and go for a 30-minute brisk walk or a light jog. Keep a pace that raises your heart rate while ensuring you don't become breathless.
2) Jumping Jacks: 3 sets of one-minute sets
Begin with your feet close together and arms by your sides. Execute a jump, spreading your feet apart and lifting your arms above your head simultaneously. Perform this for three sets, each lasting one minute.
Sunday: Rest or Light Yoga
Allow your body a much-needed rest on Sunday. Opt for a full day of relaxation or engage in gentle yoga to improve flexibility and encourage a state of calm. This is an ideal approach to rejuvenate and prepare for the upcoming phase.
Days 11-20: Intensity Increase and Core Focus
Entering the second phase (Days 11-20), get ready to intensify your efforts.
Monday, Wednesday, Friday (Strength Training)
1. Dumbbell Goblet Squats: 3 sets of 15 reps
Grip a dumbbell near your chest and stand with your feet set apart at shoulder width. Descend into a squat while maintaining a straight back. Use your heels to push back up to the initial stance. Aim to do three sets, each consisting of 15 repetitions.
2) Leg Raises: 3 sets of 15 reps
Position yourself on your back, placing your hands beneath your hips for support. Raise your legs towards the ceiling, then lower them back down, ensuring they don't touch the ground. Perform this exercise for three sets, each with 15 repetitions.
3) Dumbbell Romanian Deadlifts: 3 sets of 15 reps
Grasp dumbbells and hold them in front of your thighs. Bend at your hips, lowering the dumbbells and maintaining a straight back. Descend until your hamstrings feel stretched. Then, return to the initial position. Complete this exercise in three sets, each comprising 15 repetitions.
Tuesday, Thursday, Saturday (Cardio)
1) High Knees
Stand with your feet spaced hip-width apart, keep your shoulders relaxed, and let your arms hang by your sides. Elevate your right knee as high as you can towards your chest, engaging your core. Swiftly switch to raising your left knee as you lower the right. Keep alternating your knees in a motion similar to running or marching. Move your arms in rhythm with your knees for better balance and coordination.
Execute high knees with speed, raising each knee as high as is comfortably possible. Ensure your back is straight, your chest is lifted, and maintain a fast yet controlled tempo. Continue this for one minute to achieve an effective cardio workout, then walk for a minute. Complete three rounds in total.
2) Burpees
Begin standing with your feet set shoulder-width apart. Lower into a squat and place your hands on the floor. Swiftly kick your feet back, ending up in a plank position. Execute a pushup, bringing your chest down towards the ground. Quickly jump your feet back to the squat position. Then, perform an explosive jump from the squat, extending your arms overhead. Land softly and proceed immediately into the next repetition. Continue this cycle for one minute, then follow with a minute of walking. Complete a total of three rounds.
3) Jump Rope
Position yourself with your feet together and knees slightly bent. Start to swing the jump rope overhead in a circular motion. When the rope approaches the ground, leap over it with both feet together. Ensure you land gently on the balls of your feet, cushioning the impact by keeping your knees bent. Rotate the rope primarily with your wrists, not your shoulders. Continue jumping rope for one minute, then walk for a minute. Complete this sequence for a total of three rounds.
Sunday: Rest, Yoga, or Light Stretching
Sunday serves as another day for tailored recovery. Take this time for well-deserved rest, opting for active recovery, yoga, or gentle stretching to prime your body for the upcoming final phase.
Days 21-30: Advanced Conditioning and Core
As you enter the last phase (Days 21-30), the intensity increases. Having laid the groundwork and ramped up your efforts, you're now primed for the concluding push. Prepare to reveal a leaner, more toned version of yourself, just in time for the holiday celebrations.
Monday, Wednesday, Friday (Advanced Core and Strength)
1) Dumbbell Squat Thrusters
Grasp a dumbbell in each hand at shoulder level and stand with your feet set shoulder-width apart. Execute a squat by lowering your body. As you ascend from the squat, extend the dumbbells above your head into a shoulder press. Bring the dumbbells back to the initial position, and repeat this motion for four sets, each consisting of 20 repetitions.
2)The Pilates 100
Position yourself on your back. Raise both your legs and head slightly off the ground. Stretch your arms straight beside you. Rapidly move your arms up and down, maintaining core engagement. Aim to complete 100 repetitions as quickly as you can.
3) Alternating Step Back Lunges
Begin standing with your feet close together. Step back with your right foot, descending into a lunge position. Use your right foot to push off and return to the starting stance. Follow by repeating the movement with your left foot. Continue alternating each side, aiming for 20 lunges per leg, spread over four sets.
Tuesday, Thursday, Saturday (High-Intensity Cardio)
1) Sprint Intervals
Run at a sprint pace for 20 seconds, followed by a 40-second walking interval. Continue this pattern for a total duration of 10 minutes.
2) Fast-Paced Cycling or Swimming
Run at a sprint pace for 20 seconds, followed by a 40-second walking interval. Continue this pattern for a total duration of 10 minutes.
Sunday: Active Recovery (Yoga or a Long Walk)
Participate in a yoga session aimed at enhancing flexibility and relaxation or opt for a long walk as a form of active recovery.