{"id":19604,"date":"2022-07-25T07:00:18","date_gmt":"2022-07-25T06:00:18","guid":{"rendered":"https:\/\/www.bulk.com\/uk\/the-core\/?p=19604"},"modified":"2024-11-25T17:57:41","modified_gmt":"2024-11-25T17:57:41","slug":"6-quick-holiday-workouts-for-abs-fat-loss-and-muscle-growth","status":"publish","type":"post","link":"https:\/\/www.bulk.com\/uk\/the-core\/6-quick-holiday-workouts-for-abs-fat-loss-and-muscle-growth\/","title":{"rendered":"6 Quick Holiday Workouts for Abs, Fat Loss and Muscle Growth"},"content":{"rendered":"<p><span style=\"font-weight: 400\">Taking a break from training to enjoy your summer holiday is highly recommended. But if you&#8217;re working towards specific goals, and want some simple sets to keep you on track, we have some effective bodyweight movements you can take anywhere. Thanks to our ambassadors, here are 6 quick holiday workouts.<\/span><\/p>\n<h2><b>1. Twins\u2019 Bodyweight HIIT Blitz<\/b><\/h2>\n<p><span style=\"font-weight: 400\">First up we\u2019ve got a <\/span><a href=\"https:\/\/www.instagram.com\/p\/CcsffFusMa8\/\" target=\"_blank\" rel=\"noopener\"><b>Bodyweight HIIT Workout<\/b><\/a><span style=\"font-weight: 400\"> by <\/span><a href=\"https:\/\/www.instagram.com\/twinsb_fit\/\" target=\"_blank\" rel=\"noopener\"><b>@twinsb_fit<\/b><\/a><span style=\"font-weight: 400\">. This may only include four movements, but with five rounds and high-rep ranges, it\u2019s an absolute killer.\u00a0<\/span><b><\/b><\/p>\n<ul>\n<li><b>Burpees: 12 reps<\/b><\/li>\n<\/ul>\n<ul>\n<li><b>Squats: 16 reps<\/b><\/li>\n<\/ul>\n<ul>\n<li><b>Jumping jacks: 12 reps<\/b><\/li>\n<li><b>High knees: 25 reps per leg<\/b><\/li>\n<\/ul>\n<p><em>Do 5 rounds with 45 seconds rest in between each.<\/em><b><\/b><\/p>\n<h2><b>2. Ella-Mae Rayner\u2019s Ab Torcher<\/b><\/h2>\n<p><span style=\"font-weight: 400\">Here\u2019s a <\/span><a href=\"https:\/\/www.youtube.com\/watch?v=LKF2YdeFBrY\" target=\"_blank\" rel=\"noopener\"><b>10-minute Ab Workout<\/b><\/a><span style=\"font-weight: 400\"> from Ella-May Rayner. You could easily do this in your hotel room as a holiday workout.\u00a0<\/span><b><\/b><\/p>\n<p><iframe loading=\"lazy\" title=\"10 Minute Abs Home Workout: Part 2 | Ella-Mae Rayner\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/LKF2YdeFBrY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<ul>\n<li><b>Controlled sit-ups<\/b><\/li>\n<\/ul>\n<ul>\n<li><b>Butterflies <\/b><span style=\"font-weight: 400\">(here\u2019s <\/span><a href=\"https:\/\/www.tiktok.com\/@bulk\/video\/6634884731815070981?is_copy_url=1&amp;is_from_webapp=v1\" target=\"_blank\" rel=\"noopener\"><b>Anthony Joshua doing some<\/b><\/a> <span style=\"font-weight: 400\">too)<\/span><\/li>\n<\/ul>\n<ul>\n<li><b>Leg raises<\/b><\/li>\n<\/ul>\n<ul>\n<li><b>Single-leg v-ups<\/b><\/li>\n<\/ul>\n<ul>\n<li><b>Side plank (left side )<\/b><\/li>\n<\/ul>\n<ul>\n<li><b>Side Plank (right side)<\/b><\/li>\n<\/ul>\n<ul>\n<li><b>Side sit-ups<\/b><\/li>\n<\/ul>\n<ul>\n<li><b>Russian twists<\/b><\/li>\n<\/ul>\n<ul>\n<li><b>Plank<\/b><\/li>\n<\/ul>\n<p><em>Spend 50 seconds on each exercise, and rest for 10 seconds in between. 1 round is enough, but do 2 if you want a gruelling challenge.<\/em><\/p>\n<h2><b>3. Joe Delaney\u2019s Upper Body Burn<\/b><\/h2>\n<p><span style=\"font-weight: 400\">Here\u2019s an <\/span><a href=\"https:\/\/www.youtube.com\/watch?v=5RdDmwHiT1M\" target=\"_blank\" rel=\"noopener\"><b>Advanced Upper Body Workout<\/b><\/a> <span style=\"font-weight: 400\">from Joe Delaney that you could easily do away, whether it&#8217;s a hotel room floor or the kitchen in your Airbnb. It mainly utilises the chest, but also includes some movements isolating the triceps.<\/span><\/p>\n<p><iframe loading=\"lazy\" title=\"SIMPLE HOME CHEST WORKOUT **NO EQUIPMENT**\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/5RdDmwHiT1M?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p><span style=\"font-weight: 400\">Since you\u2019re working with a finite weight (your bodyweight), the main variable you can change is reps. Work off a \u2018reps in reserve system\u2019 (or 1 rep from failure).<\/span><\/p>\n<p><b>Set 1<\/b><span style=\"font-weight: 400\"> &#8211; 3-5 reps in reserve\u00a0<\/span><\/p>\n<p><b>Set 2 &amp; 3 <\/b><span style=\"font-weight: 400\">&#8211; 1-2 reps in reserve\u00a0<\/span><\/p>\n<p><b>Set 4<\/b><span style=\"font-weight: 400\"> &#8211; 0 reps in reserve (AMRAP)<\/span><\/p>\n<p><span style=\"font-weight: 400\">You need adequate rest between sets. If you\u2019re training for hypertrophy, you want to be careful that it doesn\u2019t turn into a circuit.<\/span><b><\/b><\/p>\n<ul>\n<li><b>Conventional press-ups<\/b><\/li>\n<\/ul>\n<ul>\n<li><b>Platform press-ups <\/b><span style=\"font-weight: 400\">(increased range of motion)\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li><b>Chair (Incline) press-ups<\/b><\/li>\n<\/ul>\n<ul>\n<li><b>Rucksack Incline press-ups<\/b><\/li>\n<\/ul>\n<ul>\n<li><b>Dips<\/b><\/li>\n<\/ul>\n<ul>\n<li><b>Archer press-up<\/b><\/li>\n<\/ul>\n<p><b><\/b><em>Perform each exercise for 4 sets, not as a circuit. 60-90 seconds rest between each exercise.<\/em><\/p>\n<h2><b>4. Ella-Mae Rayner\u2019s Full-body HIIT<\/b><\/h2>\n<p><span style=\"font-weight: 400\">Another workout from Ella-Mae. This time it\u2019s a super-intense <\/span><a href=\"https:\/\/www.instagram.com\/p\/CcKujhqpk-U\/\" target=\"_blank\" rel=\"noopener\"><b>HIIT Workout<\/b><\/a><span style=\"font-weight: 400\">, using compound movements such as squats and burpees to induce a satisfying full-body blitz.<\/span><\/p>\n<ul>\n<li><b>Squat taps<\/b><\/li>\n<\/ul>\n<ul>\n<li><b>Burpees<\/b><\/li>\n<\/ul>\n<ul>\n<li><b>Squat crunches<\/b><\/li>\n<\/ul>\n<ul>\n<li><b>Mountain climbers<\/b><\/li>\n<\/ul>\n<ul>\n<li><b>Jumping lunges<\/b><\/li>\n<\/ul>\n<ul>\n<li><b>Suicide drills<\/b><\/li>\n<\/ul>\n<ul>\n<li><b>Squat jumps<\/b><\/li>\n<\/ul>\n<p><em>40 seconds on, 20 seconds off. 4 rounds.<\/em><\/p>\n<h2><b>5. Alex Crockford\u2019s No Equipment Chest Circuit<\/b><\/h2>\n<p><span style=\"font-weight: 400\">Similar to Joe Delaney\u2019s chest holiday workout, this is another hotel chest workout from<\/span> <a href=\"https:\/\/www.youtube.com\/watch?v=Gcj4MqNEpqg\" target=\"_blank\" rel=\"noopener\"><b>Alex Crockford<\/b><\/a><b>. <\/b><span style=\"font-weight: 400\">Rather than using RPE, Alex uses times to signify how long you should do each movement.\u00a0<\/span><\/p>\n<p><iframe loading=\"lazy\" title=\"BODYWEIGHT CHEST DAY! HOME \/ NO EQUIPMENT! 10 MINUTES! Follow along workout...\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/Gcj4MqNEpqg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<ul>\n<li><b>Push-up side steps<\/b><\/li>\n<\/ul>\n<ul>\n<li><b>Incline chair push-ups<\/b><\/li>\n<\/ul>\n<ul>\n<li><b>Decline chair push-ups<\/b><\/li>\n<\/ul>\n<ul>\n<li><b>Hand release push-ups<\/b><\/li>\n<\/ul>\n<ul>\n<li><b>Spiderman push-ups<\/b><\/li>\n<\/ul>\n<p><em>Perform each movement for 20 seconds, and rest for 10 seconds between each. Do 3 rounds as a circuit.<\/em><\/p>\n<h2><b>6. Hayley Madigan\u2019s HIIT Holiday\u00a0<\/b><\/h2>\n<p><span style=\"font-weight: 400\">Perfect for when you\u2019re travelling or find yourself with limited equipment, this <\/span><a href=\"https:\/\/www.instagram.com\/reel\/CfoxLZMLIfW\/\" target=\"_blank\" rel=\"noopener\"><b>Bodyweight HIIT Workout<\/b><\/a><span style=\"font-weight: 400\">\u00a0 from <\/span><a href=\"https:\/\/www.instagram.com\/reel\/CfoxLZMLIfW\/\" target=\"_blank\" rel=\"noopener\"><b>Hayley Madigan<\/b><\/a> <span style=\"font-weight: 400\">is an efficient calorie burner.<\/span><b><\/b><\/p>\n<ul>\n<li><b>Skaters x 20<\/b><\/li>\n<\/ul>\n<ul>\n<li><b>Walking lunges x 10 per leg<\/b><\/li>\n<\/ul>\n<ul>\n<li><b>Sprints x 4 lengths<\/b><\/li>\n<\/ul>\n<ul>\n<li><b>Broad jump with shuffle x 6<\/b><\/li>\n<\/ul>\n<ul>\n<li><b>Jumping lunges x 10 per leg<\/b><\/li>\n<li><b>Squat shuffle with floor touch x 5 per side<\/b><\/li>\n<\/ul>\n<p><em>Repeat 3 or 4 times depending on fitness, ability and time.<\/em><\/p>\n<p><span style=\"font-weight: 400\">Remember, finding ways to workout over summer isn\u2019t essential. There are many reasons why taking a week or so off from training can actually benefit you, as Hayley Madigan herself explains in <\/span>this blog, you don&#8217;t always need to worry about your <b><a href=\"https:\/\/www.bulk.com\/uk\/the-core\/why-you-dont-need-to-worry-about-your-gains-on-holiday\/\">gains on holiday<\/a><\/b><span style=\"font-weight: 400\">. But for those who crave the buzz of a workout done well, or need to train for sharpness and mental clarity, these six workouts offer some great options and variety.<\/span><\/p>\n<p><span style=\"font-weight: 400\">We believe in sharing, and we\u2019d love to know what you think, so don\u2019t forget to tag us in your creations using <\/span><b>Bulk\u2122<\/b><span style=\"font-weight: 400\"> products. Check out @bulk for more recipes, ambassador workouts and tips. Join our community of fitness lovers and foodies by tagging <\/span><span style=\"font-weight: 400\">#TeamBulk.\u00a0<\/span><\/p>\n<h3>Related articles<\/h3>\n<p>Looking to learn more? We believe that every person, with support, has the right to transform their lives through fitness. That&#8217;s why we&#8217;ve put together hundreds of articles with expert advice, all to help you on your fitness journey. Here are more articles on <a href=\"https:\/\/www.bulk.com\/uk\/accessories-clothing\/training-accessories\">gym training accessories<\/a>, including <a href=\"https:\/\/www.bulk.com\/uk\/lifting-straps.html\">lifting straps<\/a>, <a href=\"https:\/\/www.bulk.com\/uk\/wrist-wraps.html\">wrist wraps<\/a> and <a href=\"https:\/\/www.bulk.com\/uk\/products\/knee-sleeves\/bace-ksle\">knee wraps<\/a>.<\/p>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;pull day workout&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:769,&quot;3&quot;:{&quot;1&quot;:0},&quot;11&quot;:3,&quot;12&quot;:0}\"><a class=\"in-cell-link\" href=\"https:\/\/www.bulk.com\/uk\/the-core\/stretches-every-runner-should-be-doing\/\" target=\"_blank\" rel=\"noopener\">Stretches for runners<\/a>\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 <a class=\"in-cell-link\" href=\"https:\/\/www.bulk.com\/uk\/the-core\/how-to-incorporate-boxing-in-your-training-programme\/\" target=\"_blank\" rel=\"noopener\">Weight training for boxing<\/a><br \/>\n<a class=\"in-cell-link\" href=\"https:\/\/www.bulk.com\/uk\/the-core\/8-best-foods-for-runners\/\" target=\"_blank\" rel=\"noopener\">Best food for runners<\/a>\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 <a class=\"in-cell-link\" href=\"https:\/\/www.bulk.com\/uk\/the-core\/muscle-building-and-running\/\" target=\"_blank\" rel=\"noopener\">Muscle building and running<\/a><br \/>\n<a class=\"in-cell-link\" href=\"https:\/\/www.bulk.com\/uk\/the-core\/how-to-train-eat-and-prepare-for-an-ironman-triathlon\" target=\"_blank\" rel=\"noopener\">How to train for an Iron Man<\/a> \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 <a class=\"in-cell-link\" href=\"https:\/\/www.bulk.com\/uk\/the-core\/does-alcohol-effect-your-recovery-from-training\/]\" target=\"_blank\" rel=\"noopener\">Does alcohol effect your recovery from training?<\/a><br \/>\n<a class=\"in-cell-link\" href=\"https:\/\/www.bulk.com\/uk\/the-core\/ankle-dorsiflexion-what-is-it-why-is-it-important\/\" target=\"_blank\" rel=\"noopener\">What is dorsiflexion?<\/a>\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 <a class=\"in-cell-link\" href=\"https:\/\/www.bulk.com\/uk\/the-core\/adding-running-to-your-gym-routine\/\" target=\"_blank\" rel=\"noopener\">Adding running to your gym routine<\/a><br \/>\n<a class=\"in-cell-link\" href=\"https:\/\/www.bulk.com\/uk\/the-core\/sport-nutrition-recovery-advice-for-endurance-training\/\" target=\"_blank\" rel=\"noopener\">Nutrition for endurance training<\/a>\u00a0 \u00a0 \u00a0<a class=\"in-cell-link\" href=\"https:\/\/www.bulk.com\/uk\/the-core\/supplements-improve-endurance\/\" target=\"_blank\" rel=\"noopener\">Supplements for endurance<\/a><br \/>\n<a class=\"in-cell-link\" href=\"https:\/\/www.bulk.com\/uk\/the-core\/what-to-eat-before-a-run\/\" target=\"_blank\" rel=\"noopener\">What to eat before a run<\/a>\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a0 \u00a0\u00a0 \u00a0\u00a0<a class=\"in-cell-link\" href=\"https:\/\/www.bulk.com\/uk\/the-core\/cardio-and-pre-workout\/\" target=\"_blank\" rel=\"noopener\">Should you take pre-workout before cardio?<\/a><br \/>\n<\/span><\/p>\n<p>For summer nutrition, see our refreshing and fruity <span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Clear Whey Isolate&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:1049089,&quot;3&quot;:{&quot;1&quot;:0},&quot;12&quot;:0,&quot;23&quot;:1}\" data-sheets-hyperlink=\"https:\/\/www.bulk.com\/uk\/clear-whey-isolate.html\"><a class=\"in-cell-link\" href=\"https:\/\/www.bulk.com\/uk\/clear-whey-isolate.html\" target=\"_blank\" rel=\"noopener\">Clear Whey Isolate<\/a>.<\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Taking a break from training to enjoy your summer holiday is highly recommended. But if you&rsquo;re working towards specific goals, and want some simple sets to keep you on track,&#8230;<\/p>\n","protected":false},"author":93,"featured_media":19638,"comment_status":"closed","ping_status":"closed","sticky":true,"template":"","format":"standard","meta":{"footnotes":"","_links_to":"","_links_to_target":""},"categories":[1975],"tags":[1119,1603,1859,1957,2040,2041,2043],"class_list":["post-19604","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitnesstraining","tag-holiday","tag-home-workouts","tag-home-workout","tag-no-equipment","tag-summer-workout","tag-ambassador-workouts","tag-no-equipment-workout"],"_links":{"self":[{"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/posts\/19604","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/users\/93"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/comments?post=19604"}],"version-history":[{"count":24,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/posts\/19604\/revisions"}],"predecessor-version":[{"id":24480,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/posts\/19604\/revisions\/24480"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/media\/19638"}],"wp:attachment":[{"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/media?parent=19604"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/categories?post=19604"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/tags?post=19604"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}