Take on the ad-break workout! Quick 2-minute cardio blasts boost metabolism to torch fat fast
LIFE is about to get busy! Christmas is here and the festive party season is underway.
So if a lack of time is your usual reason to dodge exercise, then we've got the answer - and you'll have zero excuses.
Because the ultimate ad-break workout is here.
Picture the scene, you're slouched on the sofa at home watching Corrie when the adverts come on.
You could sit there and just stare at the screen, or you could get up and make the most of this precious time.
Every little bit helps, right?!
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Right, says Sarah Campus, a personal trainer and founder of.
"Short bursts increase endurance and strength as your maximum effort pushes your heart, lung and muscle capabilities beyond their normal levels," she tells Sun Health.
"And, along with the extra calories burned during the burst, the increase in your metabolic rate continues to burn extra calories afterwards."
Plus, body-weight exercises can be really beneficial - and come with the added bonus of not needing any equipment.
“Body-weight exercises can help build your strength, endurance, flexibility, and balance," Sarah says.
"They can also help reduce body fat and improve your aerobic fitness and muscular endurance."
To make the most of the ad-break minutes, Sarah has shared 12 exercises which will raise your heart rate and help torch that unwanted fat.
“As your body adapts to the exercise, increase the difficulty by adding more reps, changing your tempo or pulse, or adding plyometric (jumping) movements,” explains Sarah.
To get your two-minute hit, choose four of the exercises below and do each one for 20 seconds leaving a 10-second rest between.
For exercises that are one-sided such as the reverse lunge knee drive, go for 10 seconds on one side and 10 seconds on the other.
Then when the next ad-break comes around, choose four different exercises, mixing up your moves to add variation to your short bursts of exercise.
Star jumps
A classic school playground move involves jumping on the spot, simultaneously jumping your feet apart while you lift your arms up straight in the air before jumping your feet back in and lowering your arms.
What is exercise snacking?
Don't have the time to slog to the gym? No matter!
You can get plenty of bang for your buck by doing small snack-like workouts throughout the day.
"Exercise snacking refers to short bursts of exercise throughout the day," Joanna Dase, Global Fitness Coach at Curves, told Sun Health.
"Think of it like grabbing a healthy snack for your body instead of sitting for extended periods.
"These mini workouts typically last anywhere between five and 10 minutes and can be done multiple times in a day."
What are the benefits of exercise snacking?
Joanna said: "Consistently engaging in small amounts of physical activity throughout the day can accumulate and result in long-lasting benefits.
"By breaking up the time spent sedentary, it helps combat the negative effects associated with prolonged sitting, including an increased risk of cardiovascular disease, diabetes, stroke, high blood pressure, depression and high cholesterol.
"As well as this, studies have shown that frequent movement helps boost energy levels and reduce fatigue.
"Exercise snacking is great for healthy habit building, as it encourages calorie building for weight management in a natural and sustainable way that takes off the pressure from long, tiresome exercise routines.
"It is a particularly effective approach if you’re a person who struggles to find time for longer workouts, and want to make exercise more achievable."
High knees
Start in a standing position and sprint on the spot, lifting your knees up as high as you can towards your rib cage.
Pump your arms as you do this move to work your arms as well and support your balance.
Squat jumps
A cardio move that also works your lower body muscles, squat jumps look a lot easier than they are.
Drop into a squat with your back flat, knees bent and gaze forward, then power yourself upwards and jump off the floor before landing straight back into a squat.
In and out squat jumps
For this, the same movement applies as with the squat jumps however this time, you’ll be jumping your feet wide on one jump, and then back in on the next.
As you drop down, tap the floor with one hand, alternating hands between jumps.
Mountain climbers
Get into a high plank position with hands directly under your shoulders and your body in a straight line down to your toes.
Next, drive your right knee up to your left elbow, before returning to the start position.
Then, drive the left knee to the right elbow. Again return to the start.
Keeping alternating between the two, adding some speed and almost bouncing from foot to foot.
Burpees
It’s the move we love to hate.
Start standing, before lowering your body into a squat, placing your hands on the floor and quickly jumping your feet back into a plank.
Jump them straight back in and jump upwards before going straight back into a squat and repeating the move.
Press-ups
Start in your high plank position.
Then, keeping your body as flat as you can, bend your elbows and lower your chest down until it’s just above the floor then, push through your palms to come back to plank.
This is a tough move, so drop down to your knees if it’s easier.
Bear plank
A great move for your core, start in a high plank position before stepping your right foot in so your knee is at a right angle.
Quickly follow with the left foot before stepping both feet back out one at a time.
As you move, keep your torso as still as possible and hands directly over your shoulders.
Plank jack
Starting in your high plank position, jump your feet in and out, ensuring your palms stay directly under your shoulders and your neck stays in line with your spine.
Reverse lunge knee drive
Start standing with soft knees, tilt your hips forward slightly and step your right leg back into a lunge before driving it back up towards your core.
Use your arms to help drive your knee back up.
As you get comfortable with the move, increase your pace and move quickly.
Jumping lunges
Another leg burner, this move involves lungeing back with the right leg, bending both knees so your right knee is down towards the floor and then jumping yourself back up before lungeing back with the left leg and repeating the move.
As you do this, bend both elbows and use your arms to drive you up and down as you jump.
Lateral shuffle
For this, start standing.
You’re going to shuffle your feet to the left side quickly and then tap the floor near your left foot with your right hand.
Then, go again on the other side, shuffling your feet to the right and taking your left hand to tap the floor near your right foot.
Keep shuffling from left to right and feel your heart rate soar!
Foods to help you burn fat...
Although there isn’t a singular food that can melt away fat, Sarah says there are some foods that, along with your workouts, can help.
She recommends eating foods...
- That contains soluble fibre such as fruits, vegetables, and beans
- Protein-rich foods such as meat, fish eggs and dairy
- Fatty fish such as tuna and salmon
- Gut-friendly foods that contain probiotics such as yoghurt, Kefir, sauerkraut, and kimchi.
For breakfast, try fibre-filled oats with berries or another fruit and a big spoon of Greek yoghurt.
Or opt for eggs on whole-grain toast.
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For lunch and dinner, aim to focus your meal around a protein source such as chicken, a fish fillet or tofu.
Pair this with a wholegrain carbohydrate such as brown rice and make sure you pile the rest of your plate high with colourful vegetables.