Time to Torch those Holiday Calories

The celebrations are over, the gifts are all unwrapped, there are traces of cookies, cakes and chocolates and protruding out from underneath it all are the tell-tale signs of much indulgence.

Time to torch those Holiday caloriesI’m talking about that ever-expanding holiday waistline.

Well, there is no better time like the present to step up and get back into shape.

We all know the key to losing weight and fat loss is to create a negative energy balance and the best way to do this is by keeping your metabolism revved up even at rest. The best way to do this is by building lean tissue and creating an intense metabolic response that will not only burn some calories during your workout but will keep you burning them for hours afterwards.

High intensity interval training (HIIT) is the answer to this dilemma and is best performed after your weight training workout. As a post-workout workout, HIIT will boost your metabolism for hours and hours. Because this type of workout is so effective, you will be spending less time in the gym but getting twice the results and faster.

It won’t take you more than three hours per week to make significant changes if you are following a sound nutrition plan. The old saying of work smarter not harder…well it just isn’t the way it really goes when it comes to positive training outcomes. Yes, you will work smarter, which is why you can spend less time during the week in the gym, but you will be working harder than what you may have been (or never have) before.

Performing the workout below three times per week with at least a day off in between each workout will help you get fitter faster.

Post-Workout High Intensity Interval Training


  • Jump rope 5 minutes
  • 360 degree bodyweight lunges x 5 each side
  • Overhead Squats with stick x 10
  • Isolateral Butt-Bridges x 5 each side
  • Inchworm x 10

Resistance Training

These supersets should be performed for 2 to 3 sets of 8 reps with a 60-second rest in between.

Superset 1

  • Thrusters
  • Back Squats

Superset 2

  • Deadlift
  • Bent-Over Barbell Row (supinated grip)

Superset 3

  • Lateral Lunge to Overhead Press
  • Push-Ups AMRAP (as many reps as possible in 30 secs)

Intervals can be done on your favorite piece of equipment or with burpees or a jump rope. Choose whichever will challenge you the most without compromising on safety for 30 secs of work at 85-90% of your heart rate reserve followed by 60-second rest. Repeat this 10 times.

If you are feeling up to it, throw in 3 sets of supersetted ab work like ball rollouts and pikes for 15 reps each. Finish with some stretching and be sure to refuel afterward.

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