15-minute workout for Dashain holidays and beyond
The Dashain holiday is synonymous with good food. Wherever I go, I (have to) eat. It’s impolite to say no to food during this festive season. Needless to say, it always wrecks havoc to my fitness goals. Last Dashain, I came out with battle scars: pimples because of all the oily food, a roll of fat on my tummy, and chubby cheeks. With no exercise and loads and loads of scrumptious food, what more could one expect?
This Dashain I’m determined to not go down that lane and do things differently. That doesn’t mean I will kiss all the mouthwatering food goodbye but, as I have already shared, I will be doing certain workouts and eating healthy too to make sure I don’t gain 10 kilos over the eight-day holiday period. However, this is easier said than done.
The thing is exercising during holidays requires a lot of dedication and the one thing that goes for a toss during holidays is just that. Though I have researched and readied some home based workout videos, I didn’t have a very good feeling about it. I don’t think I’ll be good and do them, though doing a routine would be the ideal way to stay fit this holiday season. So I asked my fitness instructor to give me some basic moves that I can follow at home on a regular basis to keep myself on track.
For a quick workout, try this:
• 50 jumping jacks/rocket jumps
• 10 burpees
• 10 squat, lunge, and curl
• 1 minute of regular plank
• 30 seconds each of side plank
Now, I don’t have an excuse to not workout this holiday season. Turns out, all you need is 15 minutes. Yes, that’s all it takes to fire up your fat burning and build lean metabolism-charging muscle. This basic routine that I’m sharing with you today hits all of your major muscle groups. Do these moves one after another with no rest in between. Repeat the circuit a total of three times, resting one minute between each circuit and do this workout four to six times a week. The good thing is that these equipment-free fitness routines are great to do at home and short enough for you to easily fit them into your daily schedule.
Squat, lunge, and curl
Stand with your arms at your sides and squat until your thighs are parallel to the ground. Push back up to the starting position. Then take a giant step forward with your left foot and lower your body until your left thigh is parallel to the ground. Push up onto your left leg and immediately curl your right heel toward your glutes. Return to start. That’s one rep. Repeat, stepping forward with your right foot. Continue alternating the sequence for 20 reps.
Curious concerns
Spiderman crawl
This workout is very good for your obliques as well as building upper body strength. Start in the pushup position. Crawl forward by taking a large step with your right arm and left leg at the same time. Go as low as you can and swing your left knee so that it almost touches your right elbow. Alternate sides and repeat 10 times. To make it more difficult, crawl backwards. However, if crawling is a little too difficult initially, try the spiderman pushups to begin with. For this, start in the pushup position. As you lower yourself, pull one knee towards that same-side’s elbow and as your rise, bring your leg back. Repeat on the other side and continue alternating for 10 times. Begin with the pushup till you feel strong enough to do the crawl version.
Burpees
A few minutes of Burpee conditioning will quickly convince you that your own natural bodyweight provides plenty of resistance for a workout that blasts your stamina and fat loss through the roof. To do a burpee from a standing position, drop into a squat with your hands on the ground. Kick your feet back into a push-up position. Jump your feet back into a squat and jump up with your arms extending overhead. For an easier burpee, don’t kick out into the push-up position and stand up instead of jumping.
Rocket jumps
These are variations of the simple jumping jacks. For rocket jumps, stand with your feet hip-width apart, legs bent and hands on your thighs. Jump up, driving your hands straight above your head and extending your entire body. Land softly, reposition your feet and repeat. For more of a challenge, start in a lower squat position and hold a weight or a bottle of water in both hands at the center of your chest. To let you body slowly recover, jog on spot for a minute.
Plank
The plank is one of the best exercises you can do for your core because it builds isometric strength to help sculpt your waistline and improve your posture. And depending on the type of plank you try, you can also engage your back, arms, shoulders, glutes, and hamstrings. Lie facedown with legs extended and elbows bent and directly under shoulders; clasp your hands. Feet should be hip-width apart, and elbows should be shoulder-width apart. Contract your abs, and then tuck your toes to lift your body (forearms should remain on the ground). You should be in a straight line from head to heels. Hold for 60 seconds or as long as you can.
For the side plank, lie on your side and place your forearm on the ground, perpendicular to your body. Keep your body straight, glutes squeezed, and your shoulders pulled back. Don’t let your hips sag. Hold for 30 seconds and switch sides.
Disclaimer: I’m not a fitness expert. I’m just someone who has worked hard to lose weight. I have consulted a dietician friend to find out what works for me, and suggest you do the same. I’m only sharing my weight loss experience through The Week and trying to motivate you all to adopt a healthy lifestyle. It’s always best to get an experts advice before beginning a diet and workout plan. Stop exercising if you experience pain during the workout. Also never reduce your calorie intake to less than 1000.
If you have any queries regarding my weight loss journey, write to me at sharmaditi374@gmail.com.
