30-Minute Holiday Workouts

Here are two options for your 12-minute Total Body Challenge. Click on each exercise for a link to a video that demonstrates proper form.

Option #1

Option #2

The Cardio Challenge

This challenge can be done on any piece of cardio equipment. Choose a speed or level that works you close to your maximum effort each interval, but that allows you to repeat all the intervals (of the same length) with the same intensity.

When you repeat the set from time to time, the goal is to maintain or increase your speed or level on the machine.

Option #1

  • 5 x [:30 all out and :30 recovery]
  • one minute recovery
  • 5 x [:30 all out and :30 recovery]
  • one minute recovery

Option #2

  • 2 x [:30 all out and :30 recovery]
  • 4 x [:60 all out and :60 recovery]
  • 2 x [:30 all out and :30 recovery]

Finally, use the last minute to recharge and appreciate your effort. Take a few deep, energizing breaths while you do a few of your favorite stretches. These 30-minute holiday workouts can leave you feeling refreshed and ready to dive into the rest of your day.

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Jessi Stensland is an elite endurance athlete and movement specialist. For additional strategies for injury resistance and efficiency in endurance performance visit her websites: www.gojessi.com or www.movementu.com.

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