As the cold, winter months draw closer, it becomes even more tempting to hit that snooze button and forget that 6am spin class ever existed. Never mind, you’ll go after work instead, right? Good one! The urge to rush back home and cosy up by the fire with your favourite Netflix show is just too much. Sound familiar?
We all get tired, demotivated and a little…comfortable during winter. But the truth is that keeping active can actually help to reverse those winter blues and get you back on top form.
That’s why we’ve put together a quick, efficient home workout that will put that spring back in your step, ready to take on any challenge those frosty months throw at you!
10 Minute HIIT Workout
High-intensity interval training gets your heart rate sky high over a short period of time, making it an extremely effective way to get a quick workout in and burn fat. It’ll also keep your metabolism and energy levels high hours after!
Complete each exercise with 20 seconds rest in between. Aim for 3-4 rounds.
High Knees – 30 Seconds
On the spot, sprint as fast as you can, bringing your knees up as high as you can.
Jumping lunges – 30 Seconds
To begin, start standing tall with your feet staggered, your left foot slightly in front of your right. Making sure you’re not too stiff, keep your stance active with your knees bent in a slight but not full lunge.
With your core engaged, push off the bottom of both feet into a jump, switching the position of your feet in mid-air, landing in a basic lunge with your right leg in front.
Without rest, repeat this movement alternating which leg is in front.
Squats – 30 Seconds
Stand with feet just wider than hip width, hips stacked over knees, knees over ankles. Hinge at hips then send hips back and bend knees to lower body. Keep chest lifted and lower to at least 90 degrees.
Burpee – 30 seconds
Squat down and place both hands on the floor in front of you. Jump back into a plank position. Jump your feet forward. Return back to the standing position.
Top Tips to Stay Energised All Day
Although parting yourself with your duvet in favour of getting your heart rate pumped in the morning is a sure way to kick-start your energy levels, here are a few helpful hints to ensure you keep your pecker up all day long:
Easy on the Caffeine
Although caffeine is a great energy booster, it’s effects are short-lived. And what goes up, must come down. Coffee, along with energy drinks contain high quantities of caffeine that can lead to energy spikes, closely followed by energy dips, leaving you feeling tired and lethargic. Try switching to green tea for a lower dose of caffeine and a natural pick-me-up.
The UK may be dark and gloomy two-thirds of the year, but getting just 10 minutes of fresh air per day during your lunch break allows you to disconnect from all screens and devices to recharge your batteries, resulting in mood and energy improvements.
Get your B Vitamins
B vitamins are often considered ‘energy vitamins’ due to their role in energy metabolism. They help to convert our food into fuel so we stay energised all day. Sources of vitamin D include oily fish, dairy products, eggs and cheese…pass us the brie!
Don’t skip breakfast
You wouldn’t expect your car to get anywhere without any fuel, so don’t expect your body to either! Failing to restore your glucose stores in the morning after fasting all night long will leave you feeling hungry, cranky and fatigued. A healthy, well-balanced meal in the morning is a sure way to feel energised both mentally and physically to take on the day. Try to stick to a breakfast of protein and fats to keep your blood sugar levels stable and your appetite satisfied until lunch.
A high protein smoothie is a perfect example of how you can meet your nutritional requirements in an easy, efficient, and inexpensive way.
We love sticking to the basics:
- 50g Frozen Berries for sweetness
- 1 scoop IdealLean Protein
- Handful of Spinach
- 1 tbsp. flaxseed/chia seed
- Almond Milk
We promise you’ll feel positively energised until lunch!