Burpees From
a standing position, come into a crouch position and kick your legs
back into a pushup position. Jump the legs back into a crouch, and
explode up into the air into a jump, allowing the feet to leave the
ground. As you land, come smoothly back into a crouch position and
repeat the movement without pausing.
High Knees This
movement is a modified version of jogging in place. Instead of shallow
knee lifts, the knees should be lifted higher so that the leg makes a
90 degree angle. Alternate legs in a running motion, raising the knees
high in this fashion each time.
Staggered Push-Ups This
exercise is a push-up variation that's performed by staggering your
arms. Place one arm behind and close to the shoulder, and the other one
out in front of your body. The arms switch position with each
repetition of the push-up. There are two options. You can "place" the
arms each time. Or, if you'd rather, you can push yourself off the
ground, switch your arms, and land dropping in a smooth motion.
Speed Skates Here
you'll start in a crouched, "semi-squat" position. Using one leg, you
should propel yourself over onto the other leg, landing in that same
"semi-squat" position. That other leg should immediately propel you
back to where you started, going back and forth for the duration of the
interval.

Power Strides Power
strides are similar to speed skates. Rather than propelling yourself
back and forth, you propel yourself each time in the same direction,
landing on the same leg four times before changing direction and coming
back. Each time you land, it should be into a "semi-squat" position.

Torch Your Thighs

For more of a simple muscle building workout, here's another lower body
blaster guaranteed to torch your thighs. Even just one set of this body
blaster will totally fry most people, but you can try two or three sets
if you're into self-torture. They can be done without added weight, or
if you have dumbbells or a light barbell, you may choose to use them.
Be forewarned though — you'll be bringing on the pain!

Alternating step-back lunge x 24
Squat x 20
Alternating step-up x 24
Jump squat x 20

Home or Gym: They Both Work The
blaster workouts are great for whenever you can't get to the gym. But,
we all know things tend to be hectic during the holiday season, and
even when you can get to the gym, you often feel rushed. You
have shopping to do, people to visit, cooking to do, parties to attend,
gifts to open, and getting in your workouts can be a real chore. But
never fear. Here are a series of short circuits and complexes
that are perfect not only for at home, but for in the gym as well. At
home, just have your dumbbells and/or a bar handy. When you can, or for
us gym rats that have to get to the gym, but are short on time, you'll be able to get in a great workout in just minutes. These
are pretty grueling. They'll elevate your metabolism beyond anything
you've ever experienced. You can use them as complete workouts, or you
can simply use them as "finishers" to your regular workouts. Be
conservative with the weights, at least initially. Ultimately, your
goal would be to use a moderately heavy weight, creating a HIIT effect.

Complex One One repetition of each movement should be performed in succession. Ideally it should be performed with a barbell.
Hang power clean x 1
Front squat x 1
Push press x 1
Back squat x 1
Push press x 1 Go
through the complex three to five times for one "set" and do a total of
three to five "giant" sets. For instance, if you perform the succession
three times and then rest, that would be one set. If you repeat it
again four more times, that would be your second set, and so on.

Complex Two Use either a light bar or dumbbells.
Biceps curl x 6
Upright row x 6
Military press x 6
Overhead squat x 6
Clean x 6
Front squat x 6
Snatch x 6
Back squat x 6 On
this one you'll complete six consecutive reps on each movement before
moving on to the next exercise with no rest between them. Once you
complete the entire circuit, rest and repeat for two to three total
sets.

Complex Three Use dumbbells for this circuit.
Seated dumbbell curl x 8
Seated side lateral raise x 8
Seated press x 8
Lying pec fly x 8
Lying dumbbell triceps extension x 8
Single-arm rows x 8 Here
you'll complete eight consecutive reps on each movement before moving
on to the next exercise, again with no rest between them. Once you
complete the entire circuit, rest and repeat for two to three total
sets.

Complex Four To be performed with a barbell.
Bent-over barbell row x 5
Hang clean x 5
Front squat + push press hybrid x 5
Jump squat (bar on back) x 5
Good morning x 5 Repeat
each exercise five times and move onto the next with no rest until the
circuit is complete. That's one set. Rest and repeat for a total of two
to three "giant" sets.

Avoiding the Holiday Pitfall Do
a few of these per week and you'll avoid the common winter and holiday
pitfall of neglecting your training. Once you tumble into that pit, it
can be hard to get out of, as diet often tends to slack when training
is not consistent. With implementation of these quick
complexes into your busy schedule, there'll be little or no need for
any other training. Combined with a decent diet, you're guaranteed to
keep your metabolism elevated constantly. Not only that, but the
additional metabolic effect you'll get will help offset the inevitable
few extras in your diet during this busy and "food-filled" time of the
year.

Now You Have No Excuse Whether
it's the holidays, the season, or just everyday life that's keeping you
running like a chicken with your head cut off, these short but intense
workouts are your solution. They'll keep you motivated and your body
progressing toward leanness, instead of getting lazy, flabby, and fat. No
matter what time of the year it is, or how busy you are, with these
workouts in your arsenal you have no excuse to get lazy. The time it'll
take you to make up the difference in body fat that you accumulate from
slacking will far surpass the time spent performing these short
routines. It's up to you to find the time. Now do it.

About the Author
Jen
Heath is a professional natural bodybuilder and mother of four
children. She runs a successful online training and nutrition
consultation business, through which she helps women all over achieve
the lean, muscular bodies they desire.
She can be found at JenHeath.com and FatLossPros.net.

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