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3 simple home exercises to help counter weight gain.

As the holiday season has come and gone, chances are you’ve been feasting a little too much. (We know we have.)

It might be time to listen to that little voice at the back of your head, telling you a workout session is in order. All it takes is some baby steps to get back on that metaphorical exercise horse, and kickstart your fitness journey for 2020.

Here are 3 exercises that are minimum fuss, with maximum results. All you need is your own bodyweight, so you can do them at home anytime. 

1. Squats

Squats are compound exercises, which means they work multiple muscle groups at the same time. In this case, large muscle groups including your quads, glutes, and calves are activated. Not only does this exercise help build basic lower body strength and burn calories to achieve your fat-loss goals, it also provides long-term benefits by improving mobility in your hips, knees, and ankles.

2. Push-ups

Similarly, push-ups are another compound exercise that works the chest, shoulders, and triceps at the same time. This will train basic upper body strength, and give you a holistic workout when combined with squats. Plus, it’s a move that can easily be scaled to your current fitness level by adjusting your elevation.

3. Tables

Tables are a less common exercise, but they’re great if you’ve been sitting all day eating and drinking. It will help activate your glutes, and open up your shoulders so you won’t be aching when you’re back in the office the next day.

The routine

Each set:
1. Squats – 10 to 15 reps
2. Push-ups – 10 to 15 reps
3. Tables – 10 reps (+10-second hold on last rep)

Rest for 60-90 seconds, then start on your next set. 

For beginners, do about 2 to 3 sets. If you’re feeling stronger, try doing 3 to 5 sets. But always ensure proper form.

To increase intensity, reduce rest time between exercises, or switch Squats to Squat Jumps at 10 reps per set. 

Don’t fret over how long you spend on each set, or the overall workout. Just plan what you intend to do, and time yourself along the way. You can use this timing as a benchmark for the next session. Remember every effort counts. It’s the festive season after all, so give yourself a pat on the back for every minute clocked. It certainly beats sitting around doing nothing.

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