Photo 5/9
As Easy as Pie?
The Bomb Buster: Sixty minutes of jumping rope. Break it up with two to three minutes of activity followed by 20-30 seconds of rest.
Why: You can burn 860 calories if you jump rope for an hour straight with no breaks. By following Lauderdale's suggestion of breaking it up into two- to three-minute increments, you should burn off that 500 calorie pie piece in about an hour.
Reality Check: Jumping rope sounds really fun and easy in theory -- but it's actually hella hard (which is probably why professional athletes incorporate it into their training so often). Unlike the leisurely skipping you did in grade school, there's no resting bounce between jumps. But just like in grade school, it's made easier when you have some tunes to skip to. Instead of "Cinderella, dressed in yella'," try one of these five playlists that'll actually make you want to workout.
Photo 6/9
Kick Your Cake to the Curb
The Bomb Buster: Fifty-seven minutes of mixed martial arts -- time to sign up for that kickboxing class!
Why: An hour of mixed martial arts burns 750 calories — just enough to burn off that slice of crumbly goodness — and a little extra to boot.
Reality Check: We're not gonna lie, the term "martial arts" is intimidating. For those of us who want to say yes, please, to cheesecake, but are more tae-kwon-don't than do, consider another high-intensity fitness class like spinning. A pedal-to-the-metal type class can also torch away your cheesecake in about an hour. Since we love a good Flywheel class almost as much as we love cream cheese and ricotta, we're not going to pass up the dense, creamy dessert.
Photo 7/9
Gym Mash-up
The Bomb Buster: Battling ropes. Lauderdale's instructions: "Get a 30-50 foot rope and anchor it to either a wall or a heavy enough weight. Stand back leaving only a little slack in the rope. Create a strong base by squatting down. Have one end of the rope in each hand, and move your hands up and down in an opposite fashion as if you are playing the drums. Repeat the movement for 30 seconds of work and 10 seconds of rest, for 10 minutes total." Complete two and a half sets total to burn off one serving of mashed potatoes and gravy.
Why: According to Lauderdale, the dual wave action of the ropes "will have you feeling like you ran a 100-meter sprint after only 30 seconds of work." At high intensity, these ropes burn 300 to 500 calories per half hour.
Reality Check: Battling ropes are the stuff of "The Biggest Loser" workouts, which means they must be serious calorie crunchers — and pretty difficult. I wouldn't balk at giving this workout a shot, but I'd definitely try it with one of my more fitness-inclined friends in tow, so I don't feel as self-conscious asking my gym where they keep the giant ropes.
Photo 8/9
Take a Hike, Calories
The Bomb Buster: Hiking for an hour
Why: Hiking for one hour can burn over 400 calories.
Reality Check: Holidays require caffeine — it's a fact. Caffeine is made better when it's disguised as a milkshake and covered with whipped cream and chocolate shavings — another fact. Holiday weight gain doesn't have to be your reality, though. Instead of getting one of these sugar-filled beverages daily, treat yourself once a week. Then, hike those caffeinated calories off — it's a healthy way to de-stress and take a break from the holiday hustle and bustle.
Photo 9/9
There's an App for That
The Bomb Buster: Lauderdale recommends the "Tighten Up" workout for 10 minutes at high intensity on the (free!) Nike Training Club app.
Why: Depending on your intensity and heart rate, doing this workout for 45 minutes can burn up to 400-550 calories — hello, cookie jar.
Reality Check: This fast-paced workout definitely isn't boring. It will have you doing straight leg kicks, walking lunges, step back lunges, push-ups, crunches and jogging, and that's just in the first 10 minutes. The app counts down the time for each activity, so it makes you feel like you have your own personal trainer — just what's needed after a cookie-filled holiday.
