Written By Alex Janis, CPT at Prescription Fitness (CLE,OH)
With the holidays coming around the corner, we all know what else is headed our way: GOOD FOOD! And by no means should you completely refuse to partake in this holiday feasting tradition with family and friends simply because you are afraid of those excess calories. There are ways to keep up a healthy lifestyle during this time of year that can be both fun and impactful. Here are 12 fast and fun 12 minute workouts that you can do at home to get in the holiday spirit and stay in shape. Have fun! Santa’s COMING!
Do each exercise for 30 seconds, repeat each circuit twice, then take a minute rest before starting the next circuit
Workout 1:
- Bodyweight Side to Side lunges
Bodyweight Squats
Bodyweight front lunges
Rest 1 minute
- Step ups to high knee
Jump Squats
Fast high knees in place, touch knee to hands
Rest 1 minute
- Pushups
Mountain Climbers
Planks
Rest for 1 minute
Workout 2:
- Glute Bridges (Hip Thrusts)
Deadbugs (alternating sides)
Bicycles
Rest 1 minute
- Burpees
Pistol Squats out of a chair
Standing Starfish Toe Touches
Rest for 1 minute
- Hollow hold
Toe touches (ab exercise done on your back)
Russian Twists
Rest for 1 minute
Workout 3:
- Flutter kicks
Scissor Kicks
Pushups
Rest for 1 minute
- Bodyweight squats
In and Out Jump Squats
Calf Raises
Rest for 1 minute
- Plank
Mountain Climber
Leg Raises
Rest for 1 minute
Workout 4:
- Curtsey lunges
Side to Side lunges
Pushups
Rest for 1 minute
- Jump lunges
Hands Overhead Squat
Standing Starfish Toe Touches
Rest for 1 minute
- Bicycles
Scissor Kicks
Russian Twists
Rest for 1 minute
Workout 5:
- High Knees (alternating)
In and Out Squat jumps
Stationary lunges (15 seconds per side)
Rest for 1 minute
- Plank Shoulder Touches
Bird Dog
Mountain Climbers
Rest for 1 minute
- Curls (with full milk jugs or water bottles)
Tricep kickbacks (with full milk jugs or water bottles)
Towel pulls apart (Hold a towel overhand at shoulder height and pull on it
squeezing the back for the whole 30 seconds)
Rest for 1 minute
Workout 6:
- Step ups to high knee
Pistol Squats out of chair (alternating)
Front raises (with filled water bottles)
Rest for 1 minute
- Body weight side to side lunges
Reverse Lunges
Glute bridges (hip thrusts)
Rest for 1 minute
- Standing Knee to Elbow Crunch
Standing Starfish Toe Touch
Incline pushups
Rest for 1 minute
Workout 7:
- Jump squats
Stiff leg toe touches (with full milk jugs or water bottles)
Curtsey Lunges
Rest for 1 minute
- Russian twists
Lying down Oblique side bends
Toe touches (on the ground)
Rest for 1 minute
- Calf raises
Tricep kick backs (with full milk jugs or water bottle)
Bicep curl (with full milk jugs or water bottles)
Rest for 1 minute
Workout 8:
- Burpees
Step up to high knees
Overhead press (with full milk jugs or water bottles)
Rest for 1 minute
- Push-ups
Plank shoulder touches
Mountain climbers
Rest for 1 minute
- Toe Touches
Bicycles
Russian twists
Rest for 1 minute
Workout 9:
- Supermans
“Y” shoulder holds
Bird Dogs
Rest for 1 minute
- Incline pushup
Incline mountain climbers
Towel Pull Apart hold
Rest for 1 minute
- Squat to shoulder press
Side to Side lunges
In and Out Squat Jumps
Rest for 1 minute
Workout 10:
- Pistol Squats out of chair
Stiff leg toe touches (with full milk jugs or water bottles)
Front lunges
Rest for 1 minute
- Lateral Raise (with full milk jug or water bottles)
Front raise (with full milk jug or water bottles)
Tricep kickbacks (with full milk jigs or water bottles)
Rest for 1 minute
- Bicep curl (with full milk jugs or water bottles)
Standing Star fish touches
High Knees
Rest for 1 minute
Workout 11:
- Flutter Kicks
Scissor Kicks
Toe touches
Rest for 1 minute
- Curtsey Lunges
Step-Ups
Incline Pushups
Rest for 1 minute
- Planks
Inch worms in and out
Bird Dogs
Rest for 1 minute
Workout 12:
- Jump Squat
Front lunges
Side to Side lunges
Rest for 1 minute
- Side Plank (Right)
Side Plank (Left)
Hand plank to forearm plank
Rest for 1 minute
- Pushups
Supermans
Bicycles
Rest for 1 minute
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