My Gift To You

(this photo is stolen!)

Below are three FAT BURNING cardio workouts - may they bring you a ton of burnt calories and a cranked up metabolism!

But first, here are three tips to help keep you in control for Christmas Dinner

1. Chug water earlier in the day! This will make your body feel full
2. When loading your plate, fill it with protein and vegetables first then go for the good stuff!
3. Don't feel guilty - you earned it
   

3 Fat Melting Cardio Workouts

1. Outdoor Running
Warm up- 20 yards there and back, repeat two times each: Heel To Butt, Lateral Lunge, Forward High Knee Skip
Workout 10x100 yards
1) Sprint 100 yards at a level 9 intensity
2) Jog Back to the starting line at a level 4 intensity
3) As soon as you get back to the starting line, sprint 100 meters, etc. Repeat this until you complete all 10 sprints
Cool down- 10 minutes of a slow walk

2. Bike
Warm up- 2 minutes at level 4 followed by 2 minutes at level 6
Number of intervals: 12
Work Time (per Interval): 30 seconds
Active Rest Time (per Interval): 60 seconds
Work Intensity: 9
Active Rest Intensity: 5
Cool down – 3-5 minutes at level 4

3. Elliptical
Warm up- 2 minutes at level 4 followed by 2 minutes at level 6
Number of intervals: 8
Work Time (per Interval): 60 seconds
Active Rest Time (per Interval): 120 seconds
Work Intensity: 9
Active Rest Intensity: 5
Cool down – 3-5 minutes at level 4

Merry Christmas!