It’s that time of the year again. It is freezing outside, but that cannot stop us from celebrating with our loved ones and planning for a bigger and more prosperous next year. 

However, there is a problem. Many people go overboard with eating junk food during the festivities and later end up regretting their bulging bellies. 

I can totally understand that maintaining a fitness routine during the holiday season can be incredibly challenging, but make no mistake; it is possible, even with a chaotic household full of excited kids.

As a personal trainer with over 17 years in the trenches, I can attest that you don’t need hour-long workouts to build or maintain a chiseled physique. You can achieve your fitness goals with short but consistent workouts.

Enter the 12 days of fitness challenge. 

I have specifically designed this workout program for busy people who want to stay fit without sacrificing holiday fun. These workouts are quick and effective, and the best part is that they can be done anywhere and at any time since they require no additional equipment.

12 Days of Fitness Challenge

The workouts given below are designed to be short and impactful. Give these workouts everything you’ve got, and I promise that you won’t need more than 10 to 20 minutes to complete them. Without further ado, here are the workouts that you should add to your exercise regime:

Day 1: Full Body Blast

This bodybuilding-style bodyweight workout allows you to focus on one muscle group at a time to maximize muscle stimulation and growth. Prioritize performing these movements with a full range of motion (ROM) to get the best bang for your New Year buck.

Keep the rest duration between exercises short, just enough so you have time to catch your breath. 

Day 2: Core Crusher

A strong core isn’t just about building a diced six-pack; it can improve your stability and balance, enhancing your performance in day-to-day activities and workouts. 

Remember, since these are short workouts, quality is more important than quantity. Contract your core throughout the range of motion and feel the burn with each rep.

Day 3: Cardio Kickstart

Many folks end up gaining a few extra pounds over the holidays. High-intensity interval training (HIIT) is the best way to prevent (and undo) this. 

It’s also the best type of cardio to do when you are short on time and need to head out soon. 

HIIT workouts involve going full-send for the intended time or reps and then resting for short durations. Another benefit of this strategy is that it boosts your metabolic rate, allowing you to burn calories throughout the day, even when you are not physically active. (1)

Day 4: Lower Body Lift

The legs are the foundation of the body, and overlooking them can be a huge mistake. I recommend beginners start with basic exercises and focus on mastering the movement mechanics. 

More serious trainers can opt for challenging variations like the pistol squat to further challenge their lower body, balance, and stability. 

Day 5: Upper Body Power

Let’s be honest. We could all use a little upper body muscle. After all, who doesn’t like muscle-hugging clothes? 

The first three exercises below are pretty standard, and everyone, including beginners, should be able to do them without a problem. However, this cannot be said for the last exercise on this list. 

Handstand push-ups are a high-skill gymnastics movement. I’m talking about the wall-assisted variation here. Newbies should begin by practicing wall-facing handstands before progressing to the conventional handstands. The push-ups come later when you have developed enough shoulder strength and core stability. 

Day 6: Flexibility Flow

Many people tend to overlook mobility while training at home. Remember, strength is of no use if you are as stiff as a rock — flexibility and agility are just as important. 

Focusing on your mobility ensures that you can move your joints and muscles through their full ROM. Not only does this result in optimal muscle fiber activation, but it also significantly limits injury risk. 

Stretching and flexibility flows are excellent stress busters. Doing a yoga flow helps me relax whenever I’m overthinking something. It also helps me fall asleep faster. 

So, if you can’t make time for a workout during a busy festive season, do this flexibility routine before going to bed daily:

Day 7: Active Recovery

Six days of exercise, even if it is only for 10 to 20 minutes a day, can be a lot. Remember, you develop micro-tears in your muscle fibers while you are training. You must allow your muscles time to recover and grow bigger and stronger. This makes rest days indispensable in any training regimen. 

However, avoid turning into a couch potato. Do some light physical activity, like a 10-minute outdoor walk. This helps shuttle blood to all your muscle tissues, facilitating recovery. (2)

Day 8: Plyometric Power

I am a fan of plyometric exercises. They add explosiveness to a training routine and are incredibly effective for building power and improving your cardiovascular fitness. 

Plyometric exercises generally involve jumping movements, which might not always be the best choice for people dealing with joint issues. If that’s the case with you, perform the conventional variation of these exercises. For instance, you can replace jump squats with standard squats.

Day 9: Yoga and Mindfulness

A plyometric workout can be incredibly demanding, and going from one physically intense workout to the next isn’t always the right decision. 

This is where yoga shines.

A dialed-in yoga flow can help improve your flexibility, strength, and balance. Plus, it is incredibly effective for focusing. Many of my personal training clients report experiencing a better mind-muscle connection after adding yoga to their exercise routine. 

Day 10: Full Body Circuit

No 10 to 20-minute full-body routine can be deemed complete without a dedicated HIIT circuit. The following workout has been put together, so you don’t need to stop for rest between exercises. 

For instance, squats primarily train the legs, whereas push-ups bias the upper body. You then switch to training legs again. 

I highly recommend you keep going without stopping for rest during this workout, as it will boost your overall work capacity. Complete three rounds of this circuit:

Day 11: Cardio Challenge

After day three, this is the second time you’ll be doing a dedicated cardio workout — you better make the most of it since it is also the second-last workout. 

In this HIIT session, I’ve programmed the rest into the workout to allow you enough time to recover from the mayhem. 

However, you must ensure you’re doing the 30-second work window justice with a full-throttle effort. 

Day 12: Victory Lap!

This is it, folks; we are on the final day. 

Since it is the last session of this small program and we’re in the festive spirit, I’ll let you have your pick for this workout. So, choose any workout (ideally the most challenging) from the last 11 days and take another swing at it again. 

This time around, go even harder. 

Tips for Success For the 12 Days of Fitness Challenge

Here’s how to make the most of this program:

• Schedule your workouts: Don’t expect yourself to jump into a high-intensity workout at a moment’s notice. Planning your workouts is the best way to ensure you stick to your holiday fitness routine. 
• Nutrition and hydration: While it is absolutely fine to enjoy a few cheat meals during the festive season, don’t turn it into a habit. Also, ensure that you are drinking at least a gallon of water daily to avoid the risk of dehydration. 
• Listen to your body: The Christmas and New Year time can be pretty hectic. Adding a workout program on top of that takes it a step further. Pay close attention to your body’s signal. Feel free to take an additional day off from training if you’re experiencing chronic fatigue or mental fog. 

Finally, don’t forget to have fun. After all, you don’t want to be dreading doing something during the holidays. 

Treat the 12 workouts in this article as a template. You don’t have to do a particular type of workout if you don’t enjoy them. For instance, if upper-body workouts are not your thing, replace them with a dance workout or a ski session. 

Note: The content on Fitness Volt is for informative purposes only. Do not take it as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.

Conclusion

The workouts in this article are short enough that they make staying consistent easier. These also boost your energy levels to help you power through the busy days. They are also excellent stress busters and will assist in keeping the holiday bloat at bay. 

I won’t lie; performing 12 workouts during one of the busiest seasons of the year is no joke. Pat yourself on the back and reward yourself with a hearty meal if you complete all the workouts listed in this article. Stick with this work ethic, and you’ll undoubtedly have a very happy and prosperous New Year!

If you have any questions about the 12 workouts listed in this article, post them in the comments below, and I’ll be happy to help!

References:

Fitness Volt is committed to providing our readers with science-based information. We use only credible and peer-reviewed sources to support the information we share in our articles.

1. Popson MS, Dimri M, Borger J. Biochemistry, Heat and Calories. [Updated 2023 Jun 12]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK538294/
2. Ortiz, R. O., Jr, Sinclair Elder, A. J., Elder, C. L., & Dawes, J. J. (2019). A Systematic Review on the Effectiveness of Active Recovery Interventions on Athletic Performance of Professional-, Collegiate-, and Competitive-Level Adult Athletes. Journal of strength and conditioning research, 33(8), 2275–2287. https://doi.org/10.1519/JSC.0000000000002589cc