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30-minute indoor workout to banish winter weight gain

Don’t let cold, dark days keep you from staying in shape. Try these toning moves at home.

25 April 2017
By Glynis Horning

Winter can throw a spanner into even the most successful of summer fitness routines, putting a damper on runs, swims and rising early for gym. Many find that all the hard work they did in the warm months is completely undone in winter with its comforting foods and long, lazy lie-ins.

So how do you ensure you don’t pack on the kilograms? Well, if you really can’t force yourself into the chilly outdoors, how about tackling a simple 30-minute home workout every day?

Choose a convenient spot, preferably near a TV so you’re inspired to work out when you watch. Get an exercise mat, and if possible a couple of weights (though filled water bottles will do), and commit to a convenient time. First thing in the morning or straight after work often works best.

“Consistency is crucial,” says Klerksdorp biokineticist Isabeau van Heerden. “For added motivation, rope in a family member or friend.” Follow Van Heerden’s 30-minute workout below.

1. Warm up

Put on lively music and dance, march on the spot, or walk up and down stairs for five minutes.

2. Resistance training

“This is important to build muscle strength and keep burning kilojoules even after you stop exercising,” says Van Heerden

Upper body: Do 20 push-ups on your toes or knees (the easier option). Repeat for three sets: 5 minutes. Also do 20 dips to work the backs of your arms (and banish those buffalo wings!). Stand in front of a chair and lower yourself into a squat, taking your weight on your arms. Keep raising and lowering yourself. Repeat for 3 sets for one minute in total.

Lower body: Do 20 lunge squats. Stand in place, then step forward on to a deeply bended knee and hold for a count of three. (You can pump it up by doing it with weights.) Repeat for three sets: 5 minutes.

Back: Do 6 to 8 Supermans. Lie on your stomach on the floor, lift your limbs and head, and hold for 20 seconds. 3 minutes in total.

Stomach: Do 30 crunches. Lie on your back, on the floor, knees bent, hands supporting your head and neck. Sit up halfway then hold for a count of three. Repeat for 3 sets: 5 minutes.

3. Cardiovascular (aerobic) training

This is vital to rev up your heart and get your blood pumping. “It’s also excellent for fat burning, especially if done after resistance training,” says Van Heerden.

Choose any of these and do for five minutes: Running on the spot or on a treadmill, or up and down stairs; riding a stationary bike; doing jumping jacks; skipping with a rope.

4. Cool down

Afterwards walk slowly on the spot for one minute and do a few stretches.

IMAGE CREDIT: 123rf.com