The shops have been blasting out Slade’s ‘Merry Christmas’ since October (but it feels like forever). The sales seem to have started before the season has even begun. The trees, the lights and the OTT décor have all been dusted off and put back on display. Yep, Christmas is on the way and don’t we know it.

It’s the most wonderful (and busy) time of the year

With the season come the dinners, the parties, the drinks, the annual catching up with friends you always promise to meet more often…It doesn’t leave much time for exercise does it? Esquared is purpose built to help fitness fit in with your hectic life, so you can squeeze in a session whenever possible. Yet even then, well sometimes…you’re just so busy.

The anywhere/anytime exercise

Well, that’s where high intensity interval training (HIIT) comes to the rescue. If you can’t make it to the gym or studio, HIIT still offers a pretty good way of burning off the mince pies and mulled wine. Plus it doesn’t take too long and you can do it at home: before breakfast, in the evening before you rush out, even in front of the TV watching Christmas Bake Off.

Burns more fat than low-intensity cardio

In fact, a range of studies have shown that HIIT can burn up to nine times more fat compared to steady-state, low intensity cardio workouts. What’s more, high intensity training can also keep your metabolism in overdrive for up to 48 hours afterwards. Your average moderate intensity workout, on the other hand, will only burn calories during the actual workout.

Esquared_Christmas_12 workouts of Christmas HIIT

12 exercises for Christmas

OK so where are we going with all this? How about a Christmas-themed HIIT workout that’s kind of based on the 12 Days of Christmas yet leave you too breathless to sing it? The only difference is you’ll be doing it in reverse order: starting with 12 reps of the first exercise, then another 12 followed by 11 of the second, then 12 of the first, 11 of the second, 10 of the third and so on all the way down to one. By the time you’ve finished all that Rudolf’s nose won’t be the only thing that’s red.

More intensity, less intervals

As if this Twelve Days of Christmas HIIT routine isn’t challenging enough, rest as little you can get away with in between reps. You can time yourself too and see how fast you can get through the routine by the time the big day arrives. And when it does, you’ll have earned that moist, quivering dollop of Christmas pud.

The Twelve Days of Christmas HIIT

12  Star jumps

11  Mountain Climbers

10  Abdominal crunches

9    Lunges

8    Clapping Press Ups

7    Squats

6    Reverse Lunges

5    Burpees (5 bur-ur-pees)

4    Squats

3    Clapping Press ups

2    30 second side planks (one each side obviously)

And a final 400 metre run

Esquared keeps you trim so you enjoy the trimmings

This Christmas HIIT works brilliantly if you’re really struggling for time, but ideally it’ll just be one part of a varied routine. That’s where Esquared comes into its own, especially at this busy time of year. Esquared doesn’t tie you down to a specific gym or class, so however busy you get over Christmas it helps you to stay in trim despite all the trimmings – wherever and whenever it’s convenient.

Search Esquared on the AppStore or on Google Play.
You can also follow us on InstagramTwitter and Facebook