A Pre-Game HIIT Workout to Help Burn Off the Beer

The average American will consume 6,000 calories on Super Bowl Sunday.

Chances are you’ve got a major Sunday Funday on the books. Whether you already have your jersey and foam finger laid out in anticipation of the big game or you’re more interested in the commercials and half time show, we all have lots of beer and game-day grub on the menu.

In fact, we consumer more calories on Super Bowl Sunday than we do on Thanksgiving, with the average American consuming 6,000 calories by the end of the day.

Yes, we said 6,000.

It sounds like a lot, but is it really that hard to believe? You crack open a cold one by noon because, hey, it’s game day. After knocking a few back you hit the snack table hard (balancing a teetering heap of wings, nachos and sliders on your plate), and then you polish off your best friend’s buffalo chicken dip throughout the second half.

The Super Bowl only happens once a year, so we have it penciled in as a cheat day.

But that doesn’t mean you can’t torch off some of those calories before you slip into your jersey and hit the couch—creating a deficit that you can eat back. Hitting the treadmill for a leisurely jog isn’t going to cut it. You’re going to consume 6,000 calories remember?

Instead, Jericho McMatthews and Joel Freeman, Beachbody Super Trainers and creators of the CORE DE FORCE workout, have put together a combination of moves that will torch calories—and stoke your metabolism for hours afterwards, which will help you burn more calories at rest (on the couch … inhaling a tray of nachos).

Your Super Bowl Pregame HIIT Workout

5 moves is one set. Repeat two more times for 3 total sets. Rest 15 seconds between each move, and 1 minute rest between sets. 

Warmup

30 seconds of each: Jumping Jacks, Bodyweight Squats, Reverse Stepping Lunge, Jog in Place

Move 1: Jab-Cross w/ Burpee

From a fight stance with boxing guard (one foot stepped forward and knees soft), bring hands to jawline with light fists and elbows in toward ribs. Throw a jab-cross (straight punch with lead arm followed by straight punch with rear arm) and then perform a burp.

(Repeat for 45 seconds)

15 second rest

Move 2: Reverse Lunge (R) w/ Front Snap Kick

Standing with feet hip distance, step right leg back into a full lunge (front leg 90 degrees at knee and shoulders stacked above hips). Next, bring the same leg through and kick to the front without tapping down.

(Repeat for 45 seconds on same side) 

15 second rest

Move 3: Push Up with Alternate Leg Check

From a pushup/plank position: perform 1 full pushup and then one at a time, tap your right knee to right elbow, then left knee to left elbow.

(Repeat for 45 seconds)

15 second rest

Move 4: Reverse Lunge (Left) w/ Front Snap Kick

Standing with feet hip distance, step left leg back into a full lunge (front leg 90 degrees at knee and shoulders stacked above hips). Next, bring the same leg through and kick to the front without tapping down.

(Repeat for 45 seconds on same side)

15 second rest

Move 5: Alternating Side Plank

From a strong low plank position (forearms under body, like making an “equal” sign, elbows stacked directly under shoulders) open your torso by rotating your hips and shoulders to one side, reaching your arm and fingertips towards the ceiling. Keeping hips off the ground, rotate back down to starting position, then open to other side.

(Repeat for 45 seconds)

60 second rest

Repeat full set 2 more times through.

Cooldown: Stretch (1 min.)

 

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