30 minutes Workout to Boost Your MetabolismJoinfit Hong Kong
Let’s burn calories before our big Christmas & New Year with this 30 minutes workout!
Who doesn’t love feasting on a festival?! Us too! Time to put a little work ahead of time and give your metabolism a boost, so we can enjoy all the delicious foods on the table without busting the zipper on our jeans/skirts!
This workout involves running, some dumbbell moves, and box jumps for the ultimate total-body workout, always engage your core throughout the workout, focus on good form, and work on transitioning between each move quickly and smoothly.
Directions: This is an AMRAP (as many rounds as possible) workout. After warming up a few minutes with some light cardio and dynamic stretching, start the timer for 30 minutes. Complete as many rounds of the four-move workout as you can. Focus on moving as fast as possible, with correct form, and with as little rest as possible.
- 300-meter run
- Squat with overhead press: 15 reps
- Box jump: 12 reps
- Single arm overhead squat: 9 reps each side
Modifications: If you can’t run outside, do 90 to 120 seconds of high-knees, jump rope. If the squat with overhead press is easy, do dumbbell snatches instead. If box jumps are too difficult, or you have an injury, do step-ups holding light dumbbells.
Remember: Avoid exercise 60 minutes before or after your meal!