- Lose weight fast with this plan from the Head of Fitness at Digme gym
- Belly fat shred and tone up legs before Christmas party season
- Follow the plan three times a week – working out for less than 20 minutes a session
Weight loss before Christmas is a hot topic. Last week we kicked off our slim-down series to help you get in shape before the festive season – a notoriously tough time shed pounds.
This week we’re focusing on the lower body to help you tone up your legs.
Dan Little, Head of Fitness for Digme Fitness, said: “We touched on last week that when you want results but you don’t have a huge amount of time, it’s all about short bursts of high intensity exercise.
“These moves I’ve tailored for this programme will do just that. You should try to do this circuit three times over, resting for a minute in between each round. If you can, try to do it three times this week.
“It’s only 18 minutes and trust us when we say you’ll be glad you did it when you start trying on outfits for the Christmas party season!”
Day one: 20 seconds on / 40 seconds off
Day two: 30 seconds on / 30 seconds off
Day three: 40 seconds on / 20 seconds off
Weight loss plan week two: Fat loss with five moves
This exercise gets the body warmed up nicely and raises the heart-rate. It improves total core strength through an entire range of motion. It also helps with your flexibility, particularly in the shoulders and hamstrings.
Stand with your feet hip width apart and go down into a squat. Place your hands on the floor in front of you and shift your weight onto them, then start walking them away from you, bracing your abs and squeezing your glutes.
Walk out until your hands are just in front of your head and you have a nice straight line from your shoulders to your feet, then do the same in reverse until you’re back to the start. Repeat.
You can make it harder by adding in a vertical jump when you get back up to standing.
2. Jumping alternate lunges to squat
A lunge strengthens your entire lower body, and by adding in a jump we also work the cardiovascular system too.
Start with your feet hip width apart and step into a normal lunge, lowering until your back knee just brushes the floor. Then explosively jump up and switch legs so you go straight into another lunch but with the opposite leg forward.
From there jump up again, bring your legs back to hip distance apart and drop down into a squat. Repeat.
3. Knee taps
Lower into a press-up position with your hands underneath your shoulder and your elbows straight.
Lift your right foot off the floor and bring your knee in towards your opposite shoulder. At the same time, lift your left hand off the floor and reach down to touch your knee briefly.
Return to the start and then do the same with your left leg and right arm. Repeat.
4. High knees to mountain climbers
Another one to really get the heart rate up! Raise your arms straight up above you and run on the spot with high knees for eight steps. (four each leg).
Then immediately drop into a press-up position and alternately bring each leg into your chest for eight steps. Repeat.
5. Step ups
If you’re in your house, find a sturdy chair or bench, or if you’re outside, a park bench is perfect. Step up and on to your right leg, then bring your left leg up and bring your knee towards your chest. Then lower the left leg back down to the floor and follow with your right. Then change over so you lead with your left leg. Repeat.
Digme is part of the Gympass network, and together with over 1,000 other gyms and fitness studios, we are making exercise excuses a thing of the past.
With a Gympass membership, available either individually or subsidised through your employer, you can choose when, where and how you want to work out. Activities range from martial arts to boot camps, across 350 UK towns and cities, to offer a gym membership that finally keeps up with your lifestyle.
Weight loss plan- how to lose belly fat and tone legs FAST with easy exercise | Diets | Life & Style