Spencer Larson, fitness expert and co-creator of 20 Second Fitness, says you don't have to spend hours in the gym atoning for your 4th of July hoilday sins. High-intensity interval training burns calories quickly, and with no complicated equipment.

 

"Working out for only a few minutes at maximum effort is far more beneficial than spending an hour on the elliptical or treadmill," says Larson.  "When it comes to getting fit and even losing weight, you can allow yourself a day every so often to enjoy the foods you love and not feel guilty knowing that you can work it off in less than 15 minutes."

Below is a breakdown of some typical Fourth of July indulgences with a calorie count, how long it would take to burn it off with typical exercise and how long it takes using Larson’s method of 20 second interval high-intensity training.

How To Bounce Back From Your 4th of July Feast
How To Bounce Back From Your 4th of July Feast
How To Bounce Back From Your 4th of July Feast
Burger
The Damage: 500 calories

Slow Fix:
1.5 hours walking at 3 mph or 45-60 minutes of biking (moderate pace)

Quick Fix:
24 minutes of jumping jacks, push-ups, running in place and burpees in 20 second/10 second rest intervals
 
 Hot Dog
The Damage: 270 calories

Slow Fix:
1.5 hours throwing a football with the kids or 35 minutes of weight lifting

Quick Fix:
12 minutes of burpees, jumping jacks, quick feet, running in place, push-ups and cross country skier in 20 second/10 second rest intervals
 
 Potato Chips
The Damage: 300 calories

Slow Fix:
35 minutes of stair stepper or 25 minutes jogging at 10 minute mile pace

Quick Fix:
12.5 minutes of burpees, jumping jacks, quick feet and planks in 20 second/10 second rest intervals

 
How To Bounce Back From Your 4th of July Feast
How To Bounce Back From Your 4th of July Feast
How To Bounce Back From Your 4th of July Feast

 

Beer
The Damage: 100-200 cal

Slow Fix:
8 - 15 minutes of swimming laps or 20-35 minutes walking at 3 mph

Quick Fix:
4-6 minutes of jumping rope, lunges, jumping jacks and bicycles in 20 second/10 second rest intervals
 
 Ice Cream
The Damage: 400 calories

Slow Fix:
35 minutes of stair stepper or 25 minutes jogging at 10 minute mile pace

Quick Fix:
12.5 minutes of burpees, jumping jacks, quick feet and planks in 20 second/10 second rest intervals
 
 Margarita
The Damage: 280 calories

Slow Fix:
1.5 hours throwing a football with the kids or 35 minutes weight lifting

Quick Fix:
12 minutes of burpees, jumping jacks, quick feet, running in place, push-ups and cross country skier in 20 second/10 second rest intervals

What are you most looking forward to chowing down on this weekend?

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