10-Minute Calorie Burners To Do On Holiday

We get it, you go on holiday to enjoy yourself and relax, but who can relate to that feeling of regret when they return from their holiday after over-indulging and taking a back seat on their training?!

Well, it doesn’t have to be that way and you don’t have to spend hours in the gym to remedy this issue either. PhD Ambassador @joshbeetfitness explains below how to keep on top of things whilst abroad.

First things first, we need to be aware of what’s actually occurring from a physiological perspective. If we reduce our training frequency and increase our calorie intake, we have a dual attack on our energy balance and a NET increase in calories occur.

So, how do we tackle this? There are two ways to create a calorie deficit;
1. Eat/consume less calories
2. Be active/expend more calories than we consume

I appreciate when people go abroad, they go with the intention to dabble in their favourite foods and drink their favourite cocktails. In consideration of this, reducing calorie intake might not be a popular or realistic strategy therefore quick, sharp sessions that burn a lot of calories and don’t take up too much of your tanning time are the way forward!

Here are my 3 recommended HIIT workouts that last under 10 minutes & burn some serious calories!

Workout 1

10-minute AMRAP (As Many Rounds As Possible)
This is perfect for all fitness levels.

Simply find an area where you can sprint around 15-25m, ideally uphill or on an incline and challenge yourself to the below;

10 x Air Squats
10 x Hill Sprints
Walk back recovery

Workout 2

10-minute EMOM (Every Minute On The Minute)
This is a 10-minute circuit that really opens up the lungs and tests the full body and core.

Every ODD Minute (1,3,5,7,9) – Perform 10 x Press Ups & 1 x 20-second Plank
Every EVEN Minute (2,4,6,8,10) – Perform 5 x Air Squats & 5 x Chest to Floor Burpees

Workout 3

This workout is ideal for a hotel/apartment room. All you need is a chair.

Perform 3 rounds of the below, rest for 30 seconds between sets:

1. Split Squats x 10 Reps (each leg)
Simply rest the back foot on the chair, keep your chest upright and drive through the heel on the front foot.

2. Tricep Dips x 15 Reps
Keep your hands narrow, almost try to sit on your thumbs.

3. Burpee into Air Squat x 10 Reps
Perform the burpee as normal but when you come into the upright position, merge an air squat into the movement to really work those legs.

4. Ski Squat Isometric Holds x 20 Secs
Rest your back against a wall and squat down into a seated position. Your legs will be doing all the work whilst your back is rested and supported against the wall. Aim to keep your knees at a 90-degree angle.

Written by Josh Beet

Josh is an Online Fitness Trainer & qualified Sports & Exercise Therapist Bsc (Hons)