The 10-minute workout to burn off Easter calories

There’s no doubt that Easter is a time dedicated to eating, drinking and gorging ourselves on treats. So, here's a quick 10-minute workout to get your energy firing after indulging on holiday.

Take a time-out to boost your energy with a quick workout. This is a great way to get the blood flowing, raise your heart rate and hopefully boost your energy.

Go for a brisk walk, do some sprints, or try this workout from Ben Lucas, owner of Flow Athletic, trainer and former NRL player. It includes some core with a few cardio bursts:

Glute bridge

Your feet should be directly under your knees, so when you fully extend into the lift, your knees make a 90-degree angle with the ground. Your neck should always remain neutral.

Place your hands on top of your hips. Squeeze your glutes as you push your hips to the sky slowly and controlled, making sure your muscles are doing the work. The end point of the movement is where your hips and knees are in a line.

Inhale as you lower your hips back to start position.

Do 20 reps at a pace of around 3 seconds up and 3 seconds back to the ground.

One leg jack knife sit up

This is an awesome exercise for your lower and middle abs.

Lie flat on the floor on your back with your arms extended straight back behind your head and your legs extended straight.

As you exhale, bend at the waist while simultaneously raising your right leg and your arms to meet in the middle in ‘jack knife' position.

Your leg should be lifted at approximately 45 degrees, your arms should be extended and parallel to your legs and your upper torso should be off the floor.

Now lower back to the ground and repeat with the left leg.

Do around 20 reps each side.

Reverse crunch with leg lower

This is such a great exercise because it really hits lower abs, which is not always the easiest part of the stomach to target.

Set your mat up on the floor or lie on a bench. To keep yourself balanced either hold onto something above your head such as the top of the bench, or put your hands beside you with palms facing down.

Lift your legs up so they are in line with your hips. Your feet should be pointing toward the ceiling.

Keeping your feet pointed towards the roof, suck in your stomach, and raise your hips a few inches off the ground, hold of a second. When doing this, suck your stomach in and stretch through your legs - imagine you are trying to touch the ceiling with your feet.

Slowly lower your hips back to the ground/ bench and then slowly lower your straight legs towards the ground until they are hovering just an inch or two above it. The slower you go, the harder your abs have to work, try not to let your lower back lift off the ground.

Now raise your legs back up towards the roof and that is 1 rep. Do 20 reps.

Mountain climbers

This one is not only great for your abs, but it is also a good glute, leg and stability exercise.

Start in plank position with your shoulders stacked directly over your wrists (they should remain in a straight line the entire time). Squeeze your shoulders back, suck your abs in and squeeze your glutes.

Now tuck your right knee in and squeeze it in towards your chest.

Kick that leg back, while at the same time bringing in your left knee.

Keep alternating your legs and go as quickly as you can. Imagine you are running up a mountain. 30 seconds on, 30 seconds off for two rounds. 

Burpees

A great full body exercise that also raises your heartrate and is great for building energy.

Stand up straight. Bend your knees and crouch to the ground, hands should be on the floor in front of you right under your shoulders.

Keeping your arms straight, suck in your stomach and jump your feet back into a plank.

Jump your feet forward towards your hands, squat back and reach your hands into the air as you drive yourself back up to standing position. That is 1 rep. 30 seconds on, 30 seconds off for two rounds. 

Star jumps or pop squats

For a star jump start standing tall, arms stretched horizontally, with feet outside hip width and jump them in as you clap your hands above your head. 

With the pop squat stand with hands interlocked behind your head and feet hip width. Bend knees into a squat position and spring up to a tuck jump. 

Finish with 30 seconds on, 30 seconds off on one of these exercises. Do two rounds.

This workout should take you around 10- 12 minutes to complete. If you have more energy, do it twice through. 

Want more? We thought you might like this video.

 
 

Sign Out

Join the Conversation

Please note, LifeStyle cannot respond to all comments posted in our comments feed. If you have a comment or query you would like LifeStyle to respond to, please use our feedback form.

0 comments