How to burn off your 5,000 calorie Christmas dinner

The average Christmas dinner can pack on the pounds. So, post-dinner, the best thing to do is take a quick walk. And, the next day? Head back to the gym (or your basement, or your weight room.)

Men’s Fitness actually (jokingly) suggests wall climbing to burn off the pounds. And they’re right, wall climbing will certainly destroy calories. But the rest of us need a more sensical approach.

The men’s magazine has a pretty cool 14-minute workout routine via video here. It includes the following:

Warm-Up x 2 Rounds
Jumping Jacks x 20
Squats x 15
Pushups x 10
Walk-Outs x 5
High Knees x 30 secs

Circuit 1 (4 mins)
Burpees x 20 secs
Squat Holds x 10 secs
Pushups x 20 secs
Squat Holds x 10 secs
*Repeat without rest for 4 mins
**Rest 60 secs, then start next circuit:

Circuit 2 (4 mins)
Jump Squats x 20 secs
Plank x 40 secs
Jumping Split Squats x 40 secs
Mountain Climbers x 20 secs
*Repeat without rest for 4 mins

( See more at: http://www.mensfitness.com/training/workout-routines/video-14-minute-body-weight-workout#sthash.ojGwMVwF.dpuf)

Breakingmuscle.com recommends high density workouts with interval training to get the most bang for your buck.

This one is a good start.

Select four compound exercises (that either target all the same muscle or a plethora of different ones), a rep scheme, and a time limit. Density circuits work great when you only have bodyweight to work with. Aim to have the most metabolically challenging and technical exercise as the first in the circuit. Repeat for 10 minutes, resting as needed.

 

For example:

  • Bodyweight Squats x 25

  • Push Ups x 20

  • Single Leg Hip Thrusts x 15 (per leg)

  • Pike Pushups x 10

But of course, the easiest way to burn those calories is not to consume them. Most experts recommend portion control when it comes to your holiday dinner. According to Web MD, who interviewed Susan Finn, PhD, RD and the chairwoman of the American Council for Fitness and Nutrition: “Portion control is the key. I don’t believe you can’t eat food that you like — even indulgences — but it is the amount you eat.”