Don’t let too much holiday cheer go to your hips. Try this HIIT (high intensity interval training) routine to burn mega calories and keep holiday weight creep at bay. It is based on the popular holiday song, the 12 days of Christmas. A jam-packed schedule is no excuse for skipping out, either. You can customize this routine for your fitness level and schedule.
12 jumping jacks or high knee lifts
Dust off that old P.E exercise and get that heart rate pumping.
11 kettlebell swings
Work your hamstrings, glutes, quads and shoulders. Plus, it’s a great low impact cardio exercise. As you swing, take care not to curve your back.
10 mountain climbers
Mountain climbers will challenge you physically, help you build stamina and work virtually every large muscle group in your body. How to do them: Start in a push up position with palms facing down and legs fully extended and resting on the balls of your feet. Engage your abs and keep your spine straight. Remembering to keep your core engaged pull your right knee into your chest. Quickly return the right leg to starting position and pull your left knee to your chest. Continue alternating for a count of ten.
This is another familiar exercise. Add it to your 12 days of Christmas routine to tone your shoulders and build overall upper body strength.
There are lots of reasons to do squats. Chief among them – they help trim your thighs while lifting and rounding your tush. Yep, squats might suck but they pay off in toned hamstrings, quads, glutes and calves.
7 triceps dips
Batwings be gone. Triceps dips tone the underpart of the arm that can get flabby with time. New to this one? Here’s how to do it: Place your hands shoulder width apart on a stable chair. Your bottom should be just in front of the chair and feet flat on the floor. Slowly lower your bottom and then push yourself up to sitting height using your hands. Repeat for 7 counts.
6 Biceps curls
You’ve already worked the backs of your arms. Show the front some love too with 6 biceps curls.
Crush your muffin top with this exercise that works both your upper and lower abs. Start by lying on the floor with legs fully extended and arms extended above your head. Keeping your spine straight, lift your legs from the floor, and at the same time lift your upper body and touch your toes.
4 weighted lunges
Grab those barbells again and get in a few lunges to tone and strengthen your lower body.
3 Broad jumps
Build explosive power and workout your superhero fantasies at the same time. Here’s how to do it: Stand tall, look forward and jump as high and far as you can.
2 side planks
One for each side
Remember, no excuses. You can customize this workout for any fitness level or schedule. For example, you can start from the bottom with the plank and add one exercise each day so that on the 12th day, you do all 12 exercises. You can also start at that top and do as many rounds as you can in 12 minutes, adding 12 seconds everyday (with 30 second rest breaks). Just commit to getting busy. Do what works for you – except cruise the couch with Christmas cookies at your side.