The No Excuses AM Calorie Scorcher

Time is precious at this time of year, so let’s make the best of it with some high intensity training circuits.

No Excuses Calorie Scorcher

Making time to exercise will help you complete your day successfully, and actually boost your energy levels! ~ Fitmark Ambassador, Karey Northington

We spend so much time preparing for the Holidays that sometimes we forget to take care of our own health, and let’s face it – who has the time! It’s just too easy to get lost in the shuffle and put it off till next year. (Everybody’s favorite New Year’s Resolution – hitting the gym!!) But we’ve got some inside tips from our expert ambassadors to help you stay ahead of those extra, unwanted curves!

As a school health nurse and fitness competitor, Fitmark Ambassador Karey Northington is in a perfect position to be a healthy role model, something that she finds is “the MOST important thing!” She says,

Staying fit helps me accomplish a full day’s work as a nurse. We’re also on our feet numerous hours per day, and being fit helps me make it through my day with energy to spare.

The best time to work out is first thing in the morning, before the craziness of the day starts and you get sidetracked. Karey has just the workout for you. It’s quick, it’s intense and you can do it anywhere. She says:

This AM workout is perfect for those with time constraints and no equipment required!

That sounds like the perfect solution. Take it away, Karey!

The holidays can be a challenging time for staying focused on your fitness goals, and keeping motivated to stick to them. I find getting up-and-moving first thing in the morning helps to set up my day for success. Even if a crazy holiday schedule prevents me from my usual lifting session, there’s nothing better than a small training circuit to wake up your body and get the blood pumping. Bodyweight high intensity interval training (HIIT) circuits are amazing because you don’t need a single piece of equipment. They are the ultimate no-excuses resistance training that you can do anywhere, anytime (if you have a spare 20 minutes!)

So, let’s get started!

No excuses! Start your day with this 20-minute HIIT and scorch those Holiday calories into oblivion! But first, a few pointers:

  1. If you prefer fasted cardio work, take some BCAAs upon waking.
  2. If you’re a beginner, stick to the first circuit for about a month, then kick things into high gear come January 1st.
  3. If you’re in tip-top shape, the advanced version of this workout is for you. It’s sure to get you all fired up and ready to face the day ahead!

No Excuses Morning Calorie Scorcher (Beginner)

  • Body weight squat x 20 reps
  • Rear lunges x 10 each
  • Triceps push-up x 15
  • Plank jacks x 15
  • Lateral lunges x 10 each
  • Plank to push-ups x 10 reps
  • Burpees x 15
  • Rest for one minute
  • Repeat from the beginning for a total of 3 rounds

No Excuses Morning Calorie Scorcher (Advanced)

  • Body weight jump squats x 20 reps
  • Plyo lunges x 10 each
  • Explosive triceps push-up (push completely off the ground; clap your hands to up the intensity) x 15
  • Plank jacks x 15
  • Speed skaters x 10 each
  • Pop-up push-ups, begin on elbows and raise to hands simultaneously x 10 reps
  • Burpees with push-up and jump x 15
  • Rest for one minute
  • Repeat from the beginning for a total of 3 rounds

You can also create an intermediate level for this circuit by advancing a single movement or two and working your way up to the advanced level.

Here’s to a happy and healthy end to 2015 and getting off to a great start for the New Year!

You can find this workout and more on Karey’s website @

Sport Your Lifestyle
The Fitmark Team


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