Football season is well under way, and the urge to park it in front of the TV with a bowl of chips and cheese dip is getting hard to ignore. Here’s a quick football-inspired workout to help you tackle those extra calories:

Football players use short, high-powered bursts to increase their speed and agility. They need a crazy amount of core body strength and work large muscle groups at once to give them the brick-wall-like build that makes them capable of taking hard hits. This workout may be different than what you’re used to, which is what I think is so great about it.

Warm-up: Sprints

Find an open space of 20-40 yards. Sprint the length, and walk back. Repeat 5-10x.

Strength Training: Squats, Lunges, & Sit-ups

Squat 15-20x. Do 15 lunges in one direction. Squat 15-20x. Do 15 lunges back to where you started. Repeat.

1-minute break

Do as many sit-ups as you can in one minute. Take a short 15-30 second break. Repeat.

Plyometrics: Squat Twists & Shuffling

Squat Twists: Stand with knees slightly bent and farther apart than your shoulders. Jump and turn 180 degrees until you are facing the opposite direction. Squat between twists to intensify. Repeat 25-50x with a short break if needed.

Shuffling: Start in a squatting position with one hand on the ground in front of you. Shuffle to the left 10-20 yards and touch the ground. Shuffle back to the right and touch the ground. Repeat 10x.

Cool down with a drink of water and a brisk 5-minute walk. As always, make sure you thoroughly stretch before and after working out.

Down… Set… Hike!