The best way to undo overeating is to get back on track with a workout that makes you S-W-E-A-T. (You'll feel way better afterward, trust us.) The morning after eating a massive meal, don't beat yourself up. Just perform this circuit, designed by Kailee Combs, certified fitness instructor from Refine Method, a high-intensity training studio in New York City. You'll raise your heart rate while giving your metabolism a much-needed boost.
Do as many reps of each exercise as you can in 60 seconds, rest for up to 15 seconds, then start the next move. Repeat the entire circuit up to three times for a full-body workout in less than 20 minutes.
If you want things written down, read away!
1. Side Step-Up With Knee Raise
How to do it: ?Stand with a sturdy chair to your right. Step up with your right foot and extend the leg to come up to standing as you drive your left knee up to hip-height. Complete for up to 30 seconds, then switch sides. Hold hand weights (or heavy books—whatever you've got in your house) to increase the intensity.
?What it does: This move makes your butt and thighs burn.???
2. Lunge Touchdowns With Jump
How to do them: ?Stand with both feet together and take a large step forward with the left foot, bending the right knee into a forward lunge. Tap the floor with your right fingertips, then press into your left heel to hop straight up off the ground, driving the right knee up. Land on the left foot and lower back down to starting position. Continue for 30 seconds, then switch leading legs.
What it does: Activates the largest muscles in your body—the butt and thighs—to help you burn calories efficiently.
3. Lateral Hops With Knee Raise
How to do it: ?Stand with your feet together and knees bent. Raise your right knee to hip-height and take a large hop to your right, landing on the right foot with the left knee raised to hip-height. Continue to alternate sides.
?What it does: Jumping amps up the intensity to increase your calorie burn.
4. Plank Jack Jump Backs
?How to do it: ?Stand with your feet about hips-width apart and bend your knees to place both palms on the ground, framing the feet. Jump both feet back into a plank position with your feet together. Without piking your hips, jump your feet apart, then back together. Next, jump them forward to frame the feet and stand up. That's one rep.
?What it does: Planks challenge your core, while jumps work your legs. Transitioning to and from an upright position raises your heart rate.
5. Push-Up to Side Plank
How to do it: ?Get into plank position with your shoulders stacked over your wrists and your body in a straight line between the top of your head and your heels. Lower down into a push-up. (Drop to your knees if you need to, or skip the push-up altogether if you'd prefer.) ?Shift your weight into your left hand and point your toes to the right as you roll onto the sides of your feet, raise your right arm, and extend the arm straight up toward the ceiling into a side plank. Without dropping your hips, return to starting position, complete another push-up, and roll to the opposite side to complete another side plank. Continue to alternate sides.
?What it does: Strengthens your chest, triceps, and core for a leaner silhouette.
This article originally appeared on Cosmopolitan.com. Minor edits have been made by the Cosmo.ph editors.