The holiday season is in full swing—and so is the potential to pack on the calories. Blame it on the countless holiday parties tempting us with delicious desserts, cocktails, and hearty winter comfort foods. But how are we supposed to make time for the gym when there’s so much to do before the year ends? We don’t have to, thanks to personal trainer Errick McAdams’ no-gym holiday workout. You may have to venture outside for this calorie-busting workout, but the two-part warm up will have you working up a sweat in no time.
Want to keep it indoors? Consider swapping the sprint portion for 15 seconds of jumping rope instead.
30 jumping jacks
15 burpees (without push-up or jump)
Perform 3 sets.
Warm Up Part 2
20 high-knees in place.
20 butt kicks in place
Perform 2 sets.
15-second sprint: Run as fast as you can while counting to 10 in your head. Stop running at 15.
Do 5, 10, or 15 push-ups depending on fitness level. (Regular push-ups or push-ups on your knees.)
Perform 10 sets.
Sometimes all you need is a good set of stairs to work up a sweat. Add a jump rope to the mix and you’ve got a heart-pumping routine, says personal trainer Errick McAdams. Earlier this year McAdams wowed us with his Meridian Hill Park workout. This time around, he has another one that can be performed anywhere with a set of stairs. McAdams recommends starting at the main stairs of Meridian Hill Park on 16th Street, but feel free to modify the workout to your location.
Equipment: Stairs, jump rope, and yoga bricks.
Between all that grilling and hours by the pool, how do you find the time to exercise during the July Fourth weekend—or any vacation, for that matter? Easily, thanks to this handy guide of super-quick workouts. All of them take less than ten minutes and serve as a perfect excuse for indulging in seconds of barbecue guilt-free.
Totally Armored by Laurent
Total time: 5 minutes
Before you bare arms in your bathing suit, give them a quick tone with personal trainer Laurent Amzallag’s workout.
We’ve long been proponents of the Tabata workout, which somehow leaves us sweating and aching in just four minutes. In fact, a new study proves that the Tabata workout is five times more effective than engaging in traditional cardio. Participants who performed a sequence of 20 seconds of squat jumps and 10 seconds of rest eight times burned 13.5 calories per minute.
If you’ve yet to try Tabata, we’ve got you covered. Read on for various Tabata workouts you can do on your own or at local fitness studios and gyms—and be prepared to feel the burn.
Bike: Tabata at Biker Barre
Biker Barre claims this class will leave you breathless—and we can attest to that after trying it out one night. Expect plenty of sprints and hills for 20 seconds, followed by 10 seconds of rest in this high-energy, fast-paced cycling class.
Last week we shared local personal trainers’ favorite arm exercises, from pushups to pullups. This week, trainer Laurent Amzallag has put some of his favorite arm-toning exercises—tricep dips and bicep curls included—into one super-quick strength session. Tack it onto your next workout and feel the burn.
A workout recently published in the American College of Sports Medicine’s Health and Fitness Journal isn’t exactly groundbreaking, but we busy Washingtonians may appreciate that it takes just seven minutes, requires barely any equipment, and works the entire body. Now there really are no excuses.
Using high-intensity circuit training, the workout is designed for ultimate fat-burning while performing 12 exercises for 30 seconds each. The fitness trainers who created the workout note that it’s not the best way to gain “absolute” strength, power, or endurance—but if you’re crunched for time, it will serve you well.
Blame it on Michelle Obama: The most popular plastic surgery of 2012 was the arm lift. Last year 15,000 US women went under the knife to remove loose skin from the backs of their arms. That’s a 4,478 percent increase in the rate of that surgery in the past decade.
For the rest of us who would rather get killer arms the natural—and less painful—way, local personal trainers are here to help. We rounded up six of their go-to arm-toning exercises for you to try next time you’re at the gym.
A favorite among a majority of the fitness pros we polled, bench dips work the triceps and are ideal because they can be performed almost anywhere, says trainer Elizabeth Brooks.
How to do it: Place your hands behind you on the edge of a steady chair or bench and keep knees bent. Bend elbows to 90 degrees (dip). Extend the elbows to starting position and repeat. (For more of a challenge, straighten your legs.)
We love the outdoors. Problem is, nice weather hasn’t exactly been consistent recently. Fortunately, this week is looking up, so we rounded up some great outdoor workouts you can finally try.
Need more convincing? Research shows that those who spend more time outdoors report higher commitment to exercise and lower levels of depression.
A Beginner’s Rowing Workout
Time: 32 minutes
Muscles worked: Core and legs
The water may still be freezing but it’ll feel great after this rowing workout whipped up by the folks at Capital Rowing Club.
Personal trainer Errick McAdams knows Meridian Hill Park well. And he should—whenever the weather cooperates you’ll likely find him training clients there, whether it’s on the steps, by the fountains, or underneath the canopy of trees. Now that spring is officially in the air, next time you head to the 12-acre park, get your heart rate going with this strength- and cardio-boosting outdoor workout.
The Meridian Hill Park Workout
Round 1 (warmup)
Run up and down the stairs x 10
After the 10th rep, head up to the top level of the park.
It’s seriously warm out, which means the running and biking trails are getting pretty crowded. So why not take advantage of the Potomac River and hit the water for a workout?
Coach Bob Brady of the Capital Rowing Club whipped up a great rowing workout for beginners to try this spring, either on the machine or on the water. If you’re new to rowing, as with any workout, it’s important to take it easy. “People use muscles they’ve never used before or they forgot to use,” says Brady. “It’s not uncommon for people to hop onto a rowing machine and feel like they’re not getting the workout they expected.”
Before the workout, warm up for about 10 minutes. Your core and legs will be doing the brunt of the workout, so take note of that as you warm up and stretch.