Skip to content
Health
Link copied to clipboard
Link copied to clipboard

No time to exercise during the holidays? Try this quick workout.

No excuses for skipping your workout because of holiday season obligations. These exercises are fast and don't require equipment.

Try these fast and easy exercises that don't require equipment to squeeze in a workout when you're busy with holiday season obligations.
Try these fast and easy exercises that don't require equipment to squeeze in a workout when you're busy with holiday season obligations.Read moreAshley Blake Greenblatt

The dreaded December weight gain: It seems almost unavoidable, when hectic holiday schedules make it hard to maintain our regular fitness routine and so many delicious treats tempt us away from our healthy eating habits.

That’s why, for the month of December, our fitness focus is to find fast, realistic, and effective workout ideas to help burn extra calories. They engage all the major muscle groups necessary for building strength and stability, squash any holiday-related stress you may be experiencing, and take just 20 minutes. If you missed last week’s workout plan, check out this guide to 12 Days of Fitness.

Here’s how your new fitness plan works:

Perform this entire circuit three times. Do 25 jumping jacks after each exercise. Once your set is complete, rest for two minutes to keep your heart rate elevated. Take extra time if you’re still feeling winded — it’s better to give yourself extra rest between sets than press forward with bad form.

Glute bridge hold

  1. From your back, bend the legs so the feet are flat on the floor and legs are parallel. Extend the arms to the sides for support.

  2. Push through the heels to lift the hips until they form a line with the knees and shoulders. Hold here, squeezing the glutes for 10 seconds. When complete, release the hips back down until they are hovering over the floor, then push back up and repeat this glute contraction again. Continue 10 times.

Perform 25 jumping jacks.

Dead bug

  1. Remain on your back with the arms extended straight above the shoulders and legs bent so the knees are over the hips. Engage your core, and support your spine by pushing your lower back into the floor. It’s important to avoid having the lower back pop up from this position, as this can strain these sensitive muscles. When done properly, this exercise actually strengthens the core and lower back.

  2. Slowly lower the right arm and left leg together until they form a straight line with each other and the torso. Hold for a count then pull back up and try with the left arm and right leg. If you can’t keep your back in place when lowering to this level, simply keep the leg bent as you lower it and go as far as possible without compromising form. Continue alternating for 20 reps.

Perform 25 jumping jacks.

Mountain climber

  1. From a plank position, with the wrists beneath the shoulders and spine straight, drive the knees (one at a time) up toward the chest. Keep a nice pace and avoid allowing the hips to hike or sag. Continue for 30 counts (15 per side).

Perform 25 jumping jacks.

Squat and reach

  1. Stand tall with your feet wide. Hinge back at the hips to lower into a squat. To really work the lower body, try lowering until the thighs are parallel to the floor or slightly above.

  2. Push through the heels to stand, shift your weight to the left foot, point the right foot, and extend the right arm overhead. You should feel a nice stretch on the side of your abdomen.

  3. Return to your squat and perform the same movement on your opposite side. Continue this side-to-side sequence for 20 repetitions.