Holiday Workouts: How to Stay in Shape During the Holidays

Staying in shape during the holidays can feel like an uphill battle.

The days are shorter, your schedule’s jam-packed, and every event seems to involve a feast.

It’s tempting to let your workouts slide and promise yourself you’ll pick back up in January.

But holiday exercise doesn’t have to be a hassle. With the right approach, you can maintain your momentum and still enjoy the festive season.

This guide gives you simple, effective holiday workouts for any setting—whether you’re at home, in the gym, or need creative ways to stay active with family and friends.

You’ll also discover why exercising during the holidays matters and tips to make staying fit as simple as possible. 

Key Takeaways

• Holiday exercise doesn’t have to be a hassle—simple, effective holiday workouts help you stay consistent without adding stress to your schedule.
• Having a selection of bodyweight, dumbbell, and gym-based holiday workout routines can help you stay fit no matter where you are over the festive season. 
• Cardio at Christmas doesn’t have to be intense—walking daily can boost your mood and burn calories.
• Full-body workouts save time and keep your training flexible during the busy holiday season.
• Stick to your supplement routine to maintain energy, protein intake, and performance during the holidays.

The Best Bodyweight-Only Holiday Workout Program

Working out at home is one of the simplest ways to stay consistent with your fitness during the holidays. No need to brave the cold, battle the gym crowds, or carve out extra time—it’s convenient, quick, and stress-free.

The only challenge is that most people don’t have the equipment they’re used to.

That’s why a solid, bodyweight-only holiday workout is invaluable. Perform this routine 2-to-3 times a week, resting at least one day between workouts. That’s enough to maintain muscle and strength if you’re an experienced gymgoer or build muscle if you’re new to strength training.

The Workout Routine

• Bodyweight Bulgarian Split Squat: 4 sets | 10-to-30 reps | 2 min rest
• Push-up:  4 sets | 10-to-30 reps | 2 min rest
• Pull-up: 4 sets | 5-to-15 reps | 2 min rest

Notes on the Workout

• If the bodyweight Bulgarian split squat feels too difficult, switch to bodyweight squats. If it’s too easy, try pistol squats.
• If the push-up feels too hard, do the knee push-up instead. If it’s too easy, do decline push-ups or dips.
• If you can’t do pull-ups or don’t have anything sturdy to pull yourself up to (like a bar, rafter, or tree branch), do inverted rows. The easiest and safest way to do these at home is using the edge of a sturdy table.

The Best Holiday Workout Program with Dumbbells

Having a pair of dumbbells at home can make your holiday workouts even more productive. It also means you can do a wider variety of exercises, which can make training more engaging for people who typically train in the gym.

This dumbbell-only workout is simple, adaptable, and efficient. Do it 2-to-3 times per week to keep your training on track while staying flexible with your time.

The Workout Routine

• Bulgarian Split Squat: 3 sets | 8-to-10 reps | 2 min rest
• One-Arm Dumbbell Row: 3 sets | 8-to-10 reps | 2 min rest
• Dumbbell Bench Press: 3 sets | 8-to-10 reps | 2 min rest
• Dumbbell Romanian Deadlift: 3 sets | 8-to-10 reps | 2 min rest

Notes on the Workout

• If the Bulgarian split squat feels too difficult, switch to goblet squats or dumbbell front squats. 
• If you don’t have a bench for the dumbbell bench press, do the dumbbell floor press or push-up instead.
• If performing any of the exercises above is too easy in the given rep range, ignore the recommendations above and continue each set until you’re 1-to-3 reps shy of failure. This ensures you’re training hard enough to make progress.

The Best Gym Holiday Workout Program

For those willing to brave the gym during the holiday hustle, this workout is ideal for staying strong without spending hours in the gym.

It uses compound exercises to train your entire body in every workout. And since you’re using heavy weights, you can do it just once or twice a week and still keep your progress on track.

The Workout Routine

If you only want to train once a week, do this routine:

Or if you want to train twice weekly, here’s what to do:

Workout #1

• Back Squat: 3 sets | 4-to-6 reps | 2-to-5 min rest
• Incline Bench Press: 3 sets | 4-to-6 reps | 2-to-5 min rest
• Lat Pulldown: 3 sets | 4-to-6 reps | 2-to-5 min rest

Workout #2

• Deadlift: 3 sets | 4-to-6 reps | 2-to-5 min rest
• Leg Press: 3 sets | 4-to-6 reps | 2-to-5 min rest
• Shoulder Press: 3 sets | 4-to-6 reps | 2-to-5 min rest

Notes on the Workouts

• If you can’t or don’t want to back squat, substitute it for a squat alternative such as the front squat, Bulgarian split squat, or hack squat.
• If needed, substitute the conventional deadlift for a deadlift variation, such as the Romanian, sumo, or trap-bar deadlift.
• If you prefer, swap the incline bench press for the incline dumbbell bench press or flat barbell or dumbbell bench press.
• If you don’t have access to a lat pulldown machine, the pull-up, chin-up, or any type of barbell, dumbbell, or machine row will work well instead.
• If you don’t have access to a leg press machine, do a leg press alternative instead.
• If you prefer, swap the shoulder press for the seated or standing overhead press, Arnold press, or machine shoulder press.

The Best Holiday Workout for Burning Calories

In recent years, holiday-themed workout challenges have become a staple online. Most involve high-intensity workouts meant to “fix” the effects of festive overindulgence.

And sure, some people probably enjoy punishing themselves during the holidays—but I think it’s a bad idea.

These workouts are usually unnecessarily complicated and overly intense—two factors that make skipping your training all too tempting.

So, instead of jumping into a grueling holiday workout challenge, I recommend something much simpler: walking.

The Workout Routine

Take a 20-to-40-minute walk every day. That’s enough to burn a few hundred calories, and doesn’t require as much self-persuasion as a holiday exercise challenge.

For an extra boost, opt for “nature walks” in a nearby park or trail whenever possible. Research shows this does wonders for improving mood, reducing fatigue, and relieving stress—all of which are especially welcome during the holidays.

The Benefits of Holiday Exercise

Exercising during the holidays offers more than just physical benefits—it can help you stay consistent, avoid unwanted weight gain, and even create memorable moments with family and friends. 

Stay in the Habit

Consistency is the key to long-term fitness. Skipping workouts for weeks during the holidays can make it harder to get back on track. A short, simple, manageable routine keeps you in the habit and makes returning to regular training after the festive period more straightforward.

Minimize Holiday Weight Gain

Most holiday gatherings center around eating.  While you don’t need to punish yourself for enjoying delicious festive fare, regular exercise can offset some of the extra calories you eat and help minimize fat gain.

Fun Way to Spend Time with Family and Friends

Exercise can double as quality time with family and friends. Go on long walks or hikes, wage snowball warfare, go sledding, or even organize a friendly game of football. All these activities count as “holiday exercise,” and they’re a great way to make festive memories with your nearest and dearest.

3 Holiday Fitness Tips to Make Staying Fit Over the Holidays Simple

Use the following three holiday workout tips to make staying fit over the festive period a cinch. 

1. Switch to Full-Body Training

Full-body workouts are ideal during the holidays because they allow you to train less frequently without neglecting any muscle groups. 

Instead of worrying about hitting legs, chest, or back on specific days, you can train everything in a single session. 

This gives you the flexibility to adapt your schedule as needed, so you can fit workouts in around travel and social commitments.

READ MORE: The Best Full-Body Workout Routines for Building Muscle

2. Use Supersets to Save Time

If you’re short on time, supersets are a great way to get more done in less time. By pairing two exercises (for opposing or completely unrelated muscle groups) and performing them back-to-back without rest, you can cut your workout time significantly without sacrificing gains.

For example, in the dumbbell holiday workout above, you could alternate between sets of Bulgarian split squats and one-arm dumbbell rows, resting only once you’ve performed a set of each back-to-back. 

Similarly, you could pair the dumbbell bench press with the Romanian deadlift using the same strategy.

READ MORE: The Complete Guide to Superset Workouts

3. Maintain Your Supplement Regimen

Your nutrition might slip a little during the holidays (which is fine!), but sticking to your supplement routine can help fill the gaps. For instance:

• Protein powder makes it easy to hit your daily protein target even when you’re indulging in festive treats. 
• Continuing to take creatine ensures your levels don’t dip, so you won’t feel a noticeable decrease in performance or recovery when you get back to regular training.  
• Pre-workout can give you the extra energy you need to train when motivation levels are low.