Running Reimagined: Smart Plans for Experienced Runners [d361]

It's not easy to get a holiday, so why not make the most of it?

During this last long holiday of the year, it's impossible not to indulge in eating, lounging on the couch, sleeping in, staying up late, and partying. But how can you use your free time for some simple exercises to maintain your weight without affecting your post-holiday life and fitness plans?

Don't worry, here's a holiday workout plan prepared for you by Xiao Jian. Each day requires no more than 20 minutes for simple and effective exercises.

October 1st

If you're not stuck in traffic, you're probably lounging in bed or on the couch. On the first day of the holiday, while indulging, it's still appropriate to exercise a bit. If you don't have time during the day, evening workouts are perfect.

[Specific Methods]

40 seconds of plank ×2; 10 minutes of jogging in place; 10 push-ups ×3.

October 2nd

Most people traveling have reached their destinations and started enjoying their trips, while those at home are visiting friends and family. This is the best time to relax during the day.

[Specific Methods]

Try to walk as much as possible when going out. If the air quality is good, you can run 3 kilometers or climb stairs for 10 minutes.

October 3rd

It's still the rhythm of enjoying flowers, bird watching, and having feasts. A small amount of exercise is still necessary.

[Specific Methods]

40 seconds of jumping jacks; 10 minutes of jogging in place; 5 minutes of static stretching (mainly static warm-up moves for running).

October 4th

It's Mid-Autumn Festival, a time for family reunions and overindulgence. Just do some moderate exercise based on yesterday's routine.

[Specific Methods]

Run 3 kilometers or do 40 seconds of plank ×2 and 10 push-ups ×3 at home.

October 5th

On the fifth day of the holiday, it's time to wake up your body. If you've had enough rest, you can try a 10-minute HIIT (High-Intensity Interval Training) session at home.

[Specific Methods]

1. 2 minutes of warm-up (30 seconds of jogging; then stand straight and alternate freestyle and backstroke arm movements for 30 seconds; 1 minute of static stretching).

2. 3 minutes of boxing moves: stand with feet apart, punch forward horizontally, then punch downward, then punch forward horizontally again. Alternate these powerful moves.

3. 3 minutes of jumping jacks.

4. 4 minutes of sumo squat jumps: stand with feet wider than shoulder-width apart, toes pointing outward, squat until thighs are parallel to the ground, then jump up and repeat. This move requires flexibility, so do your best. You can slow down but persist.

October 6th

After a day of HIIT training, you can take it easy today with reduced exercise.

[Specific Methods]

40 seconds of jumping jacks; 10 minutes of jogging in place; 5 minutes of static stretching (mainly static warm-up moves for running).

October 7th

After so many days of leisure, it's time to burn the fat accumulated on your abdomen and hips.

[Specific Methods]

50 crunches and 1 minute of plank during the day; 60 squats in the evening.

October 8th

On the last day of the long holiday, you can choose to rest well or do some light exercise.

[Specific Methods]

Run 2 kilometers or jog in place for 10 minutes.

During the long holiday, your daily routine may be irregular, so it's not recommended to increase your exercise intensity. Focus on burning calories and maintaining your physical condition. The recommended exercises can be adjusted according to your schedule. Time management is crucial. The suggested exercise time is generally no more than 20 minutes. Don't underestimate these 20 minutes; they require effective time management. Set aside time each day, even if it's while watching TV, to recharge your body.

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