*Get a FREE week of workouts to try at the end of the post!*
The holidays are a time FULL of eating and relaxing, right?
And the things that we’re eating aren’t always the best. We’re constantly surrounded by tons of carbs and sugar, which in excess are obviously not so good for the waistline.
Since it’s probably inevitable that we’re going to eat a bit worse this time of year, I wanted to share how to stay fit around the holidays so that you can still indulge in that extra piece of Grandma’s Apple Pie without feeling terrible about yourself for it.
Now, I don’t know about you, but I feel like I have less time than ever this time of year because there’s just so much going on. Feeling like I have less time means one of the first things to get pushed back is working out because I don’t feel like I have time to (or just flat out don’t feel like it) go to the gym.
My solution to that is working out at home.
I’d much rather work out in the comfort of my home than get up, get dressed, drive to the gym, work out, then drive home again. I’m such a homebody, so leaving the house for any reason that isn’t 100% necessary is preeetty unlikely.
Now, if you saw a while back, I shared my initial review of using the BodyBoss workout plan and I wanted to give y’all an update since it’s been over a year now that I’ve been doing it.
I am one of those people who likes routine, but who also gets bored easily. Even though I’ve been doing this workout for that long, there is still enough variation in it to keep me entertained.
The workouts don’t require any equipment, which is great because I don’t have an “at-home gym”, I have my office/guest room/workout room. I should just call it a multi-purpose room. They’re also quick and only last for a total of less than 30 minutes with stretches and warm-up/cool-down!
I did get small hand weights to use at target for like $8, but that was just to take it up a notch and feel a bit more “professional” about it. You can totally use at home items that have some weight to them..I was using my college textbooks for some of these hahaha.
Now, in order to make the most out of these workouts, you have to be somewhat consistent. This system really did help me lose weight and tone things up when I first started and stuck to it, but I’m not 100% consistent at it anymore to be SUPER toned. However, you totally will be if you follow it like you’re supposed to.
But even with not doing every thing on every day, it has still made a huge impact for me, which I think speaks volumes on its own.
The best thing about this guide is you can take it anywhere (either the digital or book version) and you don’t need equipment to do the workouts, so there are no excuses!! You also don’t have to go outside — which in the winter months is obviously ideal.
So, what IS the BodyBoss method?
This program takes you through 12 weeks of HIIT workouts. HIIT stands for High Intensity Interval Training, which basically means you get your heart rate up for short bursts to burn calories quickly.
The HIIT workouts have an after-effect which they call the “Boss Effect”. Because of the nature of the workouts, your body is still burning fat AFTER you’re done working out, which is why they’re so effective. The intensity of the workouts combined with the types of things you’re doing keep your body working even after you’ve stopped. Super handy, right?
There’s also a 4 week “pre-training” included, which I HIGHLY recommend if you haven’t worked out regularly in a while. When I was starting out, I had to actually repeat the 4th week because I knew I needed some extra time before I upped my game to the full program.
Don’t push yourself past your limits too early, or you’ll be turned off to the whole thing because you’ll be exhausted. Although these workouts are simple, they WORK you, so follow the training step-by-step and don’t skip around.
These workouts were designed by professionals who literally do this for a living, so keep that in mind!
It’s also helpful to note that the reason HIIT workouts are so effective is because they’re timed. But even just completing the workouts is a start. If it’s too much for you starting out to complete everything in the set time amount, then LISTEN to your body.
Focus on completing the exercises in the right way for the right number of reps first. You will eventually be in a better place to focus on time. Again — don’t push too hard or you’ll burn out.
Tell me about the Workouts
The workouts include a lot of variation. They’re a blend of body weight resistance, cardio, plyometrics (jumping exercises) and unilateral exercises (meaning one side of the body at a time, e.g. doing lunges).
Using your own body weight means you don’t need any equipment (#winning). Think squats for this type of work out. These kinds of workouts also increase your flexibility and balance which we can probably all use more of.
Plyometrics, aka jumping, build strength and coordination. They help build lean muscle by training your muscles to work hard over and over for quick bursts of time. Think high knees for this one.
Oh, cardio. You know I ran track all through high school and hate running now? Weird how that happens, huh? The best part about the cardio in this workout is you don’t have to run! You can do all kinds of things. Bike, jump rope, jumping jacks, whatever.
These are also moderate cardio exercises and are typically just used as warm ups, cool downs, and on the “off days” between the HIIT workouts to stay active.
Now for unilateral, you’re working on side of your body at a time and are also improving both strength and balance. You’ll see pretty quickly which side is easier than the other haha. But the goal is to even things out. Lunges and side planks are great examples of this type of workout.
The chart above is from the bodyboss website (as well as much of the info above it, just paraphrased in my own words) and explains how the workouts go over time. They progressively get more difficult as they go and push you to new limits.
So what happens after you finish the 12 weeks?
Great question. For me, I went back and started over from the beginning at week 1. You can always check out different HIIT workouts to find some variation, too. I didn’t lose any noticeable progress I had made, but I did notice the workouts were MUCH easier to complete this go-round.
The biggest thing after the 12 week mark is that you’ve now established a routine of working out. You probably have a time of day that works best and you just have to STICK TO IT. Don’t just stop and lose all of your progress.
There’s also a Nutrition Guide as well to help you eat better, which I also use and love. The guide includes weekly shopping lists and a breakdown for what to make for every meal of the day INCLUDING snacks. Because we all know snacks help get us through the day.
This is also a 12 week program that really teaches you to eat REAL ingredients instead of processed foods.
I really enjoy the simplicity of the nutrition guide because Jake and I don’t have to ask each other “what do you want for dinner tonight?” “I don’t know, what do you want?” over and over. We just go by the guide.
Now we don’t follow this to the letter either, but we do love most of the recipes we’ve tried from it and we did stick it through every day for about 7 weeks and both noticed a huge difference in the amount of energy we had through the day and we were less tired.
If you want to try the BodyBoss workouts, you can get them here for $65.90, which is WAY less than you pay for a gym membership and you can use it over and over again.
If you want to try the nutrition guide, which also includes healthy dessert options (#winning again), then get that here for $59.90.
If you want to be a total boss and try them both together (the best option, for obvious reasons) you can get them for a combined price of $99.50.
I’m also offering a fun little freebie for anyone who read this post as well! For joining my email list and I’ll send you 1 full week of BodyBoss workouts to try as well and one of the shopping lists from the nutrition guide to see the type of items that are included 🙂