Although the holidays are over, many of us may still be battling weight gain from ditching the workouts. After the endless hours oftraveling, office parties and family meals, a proactive plan using these 10 exercises to get back in shape offers surprising benefits and stronger muscles for anyone on the go.
You do not need to lift weights or find a gym. By using your own body weight, this easy
workout plan will produce results and provide no excuses for the holiday traveler. Doing three body-weight workouts per week can reduce stress, boost your metabolism and build muscle.
Always start with a full-body warm-up, which includes high knees, jumping jacks, fast walking and dynamic stretches, for approximately 10 minutes. Wearing a heart rate monitor during your workout may assist you in exercising efficiently and within your target heart range.
Instead of trying to fit hours of exercise into your day, why not consider mixing cardio exercises with your body weight and strength moves for a type of circuit training program?
Circuit training targets all of your muscle groups and helps you to stay fit by keeping your heart rate elevated throughout the entire workout. As you move quickly from one exercise to another, you can use either a time limit or a specified number of repetitions for each activity. Do not rest between exercise stations. Here are the 10 best exercises for the body on the move.
You do not need to lift weights or find a gym. By using your own body weight, this easy workout plan will produce results and provide no excuses for the holiday traveler. Doing three body-weight workouts per week can reduce stress, boost your metabolism and build muscle.
Always start with a full-body warm-up, which includes high knees, jumping jacks, fast walking and dynamic stretches, for approximately 10 minutes. Wearing a heart rate monitor during your workout may assist you in exercising efficiently and within your target heart range.
Instead of trying to fit hours of exercise into your day, why not consider mixing cardio exercises with your body weight and strength moves for a type of circuit training program?
Circuit training targets all of your muscle groups and helps you to stay fit by k
eeping your heart rate elevated throughout the entire workout. As you move quickly from one exercise to another, you can use either a time limit or a specified number of repetitions for each activity. Do not rest between exercise stations. Here are the 10 best exercises for the body on the move.
One minute of jumping jacks
2. Squats. Stand tall with your feet shoulder-width apart. Bend your knees slowly and push your hips back to lower your body to a seated position, as far as you can. Make sure your knees do not extend past your toes. Pause and then slowly push yourself up through your heels to a standing position. That completes one repetition. Aim to do 10 repetitions. If you feel unstable or uneasy, use a chair or stool to perform a squat, barely touching the seat with your bottom each time.
One minute of alternating knee lifts to opposite elbow.
3. Burpee. First, you reach up with both hands and explode up with your legs, as if you were shooting a basketball into the hoop. Then, put your hands down to the floor and send your feet, chest and hips into a push-up position. That completes one repetition. Aim to finish at least 5 reps with an added jump to "shoot the hoops."
One minute of side-step while pumping arms.
4. Single-leg deadlift. Stand with your feet shoulder- to hip-width apart and fold your right hand behind your back. Raise your right foot and leg off the ground and bend its knee behind you. Keep your head looking forward and send your left arm toward the ground. Don't drop your chin as you bend your torso forward while keeping your feet locked in place. Just before your left hand touches the ground, push down on your right foot and straighten your torso to a standing position. That completes one repetition. Try to do at least 5 reps on each leg.
One minute of jogging in place.
5. Plank. Get into a push-up position on the ground with your arms extended and your body in a straight line from head to heels. Bend your elbows and rest yourself on your forearms while holding your torso tight and straight. Pull in your abs and hold for 15 seconds. That completes one repetition. Try to do 5 reps and focus on your core to remain centered.
One minute of lateral hops (one foot taps over to the other foot).
6. Side lunge. Stand with feet together and step out with your right foot angled to the right side, then lean into that side. Make sure your knee does not extend over the toes. Then bring your right foot back to center position. That completes one repetition. Do 10 reps on each side.
One minute of jumping jacks or jumping rope. 
7. Bicycle abs. Lie flat on the floor with your knees bent in the air and hands behind your head. Lift your upper body by using your abs to flex your spine and alternate opposite elbow to knee. Keeping your abs tight and head off the ground, reach your right elbow to left knee and then switch: left elbow to right knee. This completes one repetition. Do 10 reps while always keeping tension on your abs.
One minute of jogging in place.
8. Side plank. Get into a push-up position with your arms extended and your body in a straight line from head to ankles. Raise your right arm into the air above your shoulders while balancing on your left arm and your legs stacked on top of each other. Hold the move for 5 seconds, keeping abs tight and back straight. Rotate left to work opposite side. Complete 5 reps on each side. You can lift your top leg to make the move more challenging while you hold the position.
One minute of high knees.
9. Inchworm.From a standing position, bend forward and place your hands on the ground with a slight bend in your knees. Slowly, start to crawl your hands away from your feet until you end up in a push-up position. After a brief hold, keep your hands stationed on the ground and begin walking your toes forward. As you walk your feet toward your hands, lift your hips while keeping your legs tight, not locked, until you wind up back in the toe-touch position. That completes one repetition. Do 5 reps, and for a more intense workout, add 3 push-ups while in push-up position.
One minute of squat jumps.
10. Bridge. Lie flat on the floor with your knees bent and feet flat on the ground hip-width apart. Next, gently tense your abs and hold it while you raise your hips off the ground. Pause and keep your back straight. Then lower to starting position and do 15 repetitions. To increase intensity, try holding one leg in the air while your hips come off the ground and return to starting position.
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Beginners generally do one circuit of the exercises listed above, while intermediate/advanced-level fitness buffs complete 2 or 3 circuits. If you are interested in partnering your workout with a fitness app on your phone, check out "You Are Your Own Gym." This app costs $3.79 and gives you instant access to other body-weight exercises, with more than 200 video demonstrations.
Photos by Jorge Menes, courtesy of tasc Performance — tascPerformance.com.
