Two At-Home Workouts for Burning Off Your Holiday Feast

Trainer Aly Raymer. Photo provided to bostonmagazine.com

Feeling guilty about your holiday meal last night—or the leftovers you ate for breakfast this morning? Brian Weller and Dustin Martin, co-owners of Barry’s Bootcamp Boston, and Aly Raymer, lead instructor at cycling studio B/Spoke, have you covered.

Here, the trainers share equipment-free, at-home workouts you can use to jump back into your fitness routine, whether you’re at home, with relatives, or in a hotel.

Raymer’s 30-minute interval training workout: 

Warm up: 60 seconds jumping jacks, 60 seconds squats, 60 seconds mountain climbers; do twice.

First set: Do each move for 40 seconds, then rest for 20 seconds. Repeat circuit twice, with a minute-long break in between.

Jump squats
Single leg backward lunges, with bicep curls (if you don’t have weights, use a can of beans or a wine bottle)
High knees 
Squat with overhead shoulder press 
Bicycle twists 

Second set: Do each move for 40 seconds, then rest for 20 seconds. Repeat circuit twice, with a minute-long break in between.

Squat with shoulder raises
Plank, tapping opposite shoulder with opposite hand
Tricep dip on chair 
Burpees 
Mountain climbers 

Cool down: 

Child’s pose 
Seated forward fold 
Seated head to knee pose 
Reclined figure four 
Reclined twist

Weller and Martin’s at-home workout:

Repeat the whole series three times, doing 20 burpees between circuits to keep the heart rate up.

60 seconds alternating backward lunges
60 seconds squats
30 second squat hold
60 seconds bicycle crunches
60 seconds vertical toe touch
60 seconds plank
60 seconds pushups
60 seconds superman lifts
30 second superman hold