It's the season for indulgence, here Damien Kelly breaks down an effective and easy fat-burning workout.
Keep the kilos off with these whole body exercises that you can do anywhere.
You either loathe burpees or just tolerate them, but you can't get away from the fact that they are a very effective exercise you can do anywhere. To start, squat down and place your hands on the ground just in front of your feet. Step or jump your feet out behind you so your body forms a strong plank position.
Don't sag your hips or stick your buttocks up in the air. Hold for a second, then jump your feet back close to your hands. Next, stand up straight, perform a small jump and go straight back into your next rep.
Reps: 10 to 20
Squat down as low as you can, trying to keep your heels on the ground, and place your right hand on the ground 30cm behind your right foot. Lower your buttocks to the ground, then lie back and perform a sit-up. Place your right hand on the ground again, lift yourself back onto your feet and stand up. On your next rep, use your left hand as the assisting hand.
Reps: 10 (5 each leg)
It's summer, so here's a dedicated abs exercise. Sit on the ground with your knees bent to 90 degrees, holding a 2kg to 5kg weight between your hands. Lock your elbows into your ribs and lower your torso back until it lightly touches the ground. Squeeze your abs and rise halfway up, hold and twist your torso, and the weight, to the right and then the left. Lower, perform another sit-up, and twist to the left and then the right.
Reps: 10 to 20
Hold a weight in front of your thighs, feet hip-width apart, knees soft. Keeping your spine long, lower your torso forward as though you are bowing, sliding the weight down your legs until it is halfway down your shins (pictured), pause and rise back up. At the top, perform a biceps curl by flexing at the elbow and drawing your hands up to the front of your shoulders. Lower the weight back to the front of your thigh and move into your next rep.
Reps: 8 to 15
The squat works every muscle, which is why it appears more than any other exercise in most workouts. Hold a barbell or a light set of dumbbells at the front of your shoulders. Perform a squat, bracing your core to maintain your posture, and go as low as you can - preferably until your buttocks touch your calves. Push back out of the squat and, as you approach the top of the movement, perform an overhead shoulder press (pictured) by pressing the bar above your head. Lower the weight back to your shoulders and go straight into your next rep.
Reps: 8 to 15
We have used traditional weights but feel free to use alternatives such as bottles, bags or anything you can get your hands on.
Run or walk for 200m to 400m, perform one set of each exercise and then 50 to 100 skips. Do three to six rounds of this.
Perform each exercise, with 50 to 100 skips between each one. Do two to four rounds of this in total.
Moni Ryods, 35, is an aerobics dance instructor from Sydney. She also enjoys Pilates.
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