SparkPeople Blogs  •  fitness  •  winter

Get Fit with the 12 Moves of Christmas Workout!

By , SparkPeople Blogger
The holiday season has officially started, and you may have already noticed your fitness routine start to slip a little. To keep your motivation high in the crazy days ahead, we've created this fun, calorie-blasting cardio and strength circuit workout. The 12 moves in this routine don't require any sort of equipment, so you can do them anywhere. (No more excuses for skipping out on exercise during holiday travels!) Plus, did we mention that it's FUN? This workout constantly switches from one move to the next, so you never have time to get bored.

To do the workout, start from the top and work your way down the circuit. Go immediately from one move to the next, completing the number of reps (or minutes) listed next to each exercise. Move as quickly as you can to get your heart rate up and burn more calories. If you're a beginner, try the whole circuit one time through. For intermediate or advanced exercisers, do the whole circuit two or three times through.

This fast-paced routine may be just the ticket to help you avoid gaining those pesky holiday pounds this year. So, what are you waiting for? Blast your favorite festive tunes and get in the spirit while you sweat. Don't forget to Pin, Like, and Tweet to share with your friends! Happy Holidays!

(Click here for a PDF version. You will need Adobe Acrobat Reader to view the PDF.)

Will you try the 12 Moves of Christmas workout? If you already have, how did you do?

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SHOAPIE 12/26/2017
Will do these. Report
Really cute! Report
Really cute! Report
awesome...thanks... Report
INSH8P 12/25/2017
Have always been a fan of "seasonal circuits". Of course, I modify! That is the fun of using someone else's routine. 3 continuous minutes of plyo anything is not in the cards for me, no matter what the exercise! Those who have commented from previous years would be happy to know how much more extensive is the Spark People Exercise Library in 2017 about to be 2018. Happy moving to everyone, to every "body"! Report
MSROZZIE 12/25/2017
Excellent article. Thanks! Report
CHRIS3874 12/25/2017
cant do jumping jacks indoors Report
AZMOMXTWO 12/25/2017
so fun Report
DMEYER4 12/25/2017
love them thanks Report
PICKIE98 12/25/2017
Loving the tinsel twists! Report
SLEEKDEAC 12/25/2017
We did it! Made appropriate modifications. Proud of ourselves. Report
RO2BENT 12/25/2017
Ouch! Report
NANHBH 12/25/2017
Love the names of the exercises! Report
that will get your blood pumping this morning! Report
LEANJEAN6 12/25/2017
timely great moves! Report
NEPTUNE1939 12/25/2017
great Report
JANET552 12/25/2017
Great! Report
GETULLY 12/25/2017
Fun twist on things! Report
RAPUNZEL53 12/25/2017
Great. Report
JANIEWWJD 12/25/2017
I truly loved this article!! Report
CHERRYZMB60 12/25/2017
I will do them all Report
KHALIA2 12/13/2017
I am in a contest at my gym. I will be sure to include some of these moves.
thanks! Report
JVANAM 5/26/2017
A slow cooker can help busy people make healthy meals faster. Report
JVANAM 5/18/2017
You are stronger than you think you are. Report
Many of these exercises are beyond my aging body. I am finding that I am more flexible and stronger but not to this level yet. Report
Happy Holidays to all. Report
pdf contains error. can not view. Report
What am I doing wrong? I cannot get the pdf to appear on my Windows computer using Chrome or on my iPad using Safari. I wanted to save it so I could do this workout when I'm offline! :-( Report
looks interesting and yes I will be doing it Report
Great Workout. It kicked my butt one time through. I did start out with modified pushups and a modified plank, but I hope to get to the point where I can do it all as presented. :) This will be part of my indoor winter workout choices. Report
Only if I want to not be able to move. Please, please, please, post workouts for those of us who are older and not as mobile. I'm no longer 20 years old and wear a size 2. Report
These would be great if i was younger. If i did this stuff i'd be hurting for some time or injured. Thanks but no thanks.....i'll walk. Report
I agree with many others... if I were to do these I would end up at Christmas like I did last february when I went to the Y and the young aerobics instructors weren't honoring our older bodies. it worked for a week or two and then I was in so much neck pain that I couldn't get out of bed... almost needed surgery!!!! now I know my limits and do exercise but in ways that honor the neck. nothing jerky, and when pushing the wrist back very very slow. Report
Love the concept (and the pdf!) but I have to agree with other comments. Many of the routines are directed at a younger more fit demographic. Please... consider offering alternatives! a 3-tier workout perhaps?? workouts with mods? Check your SP demographics and I think you'll find a large group are older which translates into knees, hips, wrists that need TLC. Report
I have to admit, the routine seems a bit intimidating as I don't have good balance. My personal challenge is to do this routine on Friday. I may not be able to it all but I will certainly try to work hard at what I can do!

Thank you for sharing. Report
For those of us with Arthritis, we will have to avoid most of these exercises. According to the article "Best & Worst Exercises for Arthritis" by SparkPeople Guest Blogger, Vijay Vad, MD, "The Worst Exercises for Arthritis . . . 2. Squats and Lunges: Any movement that puts an uneven load on your knees and hips can irritate your arthritis." Although, I will post this on Facebook and Pinterest for the benefit of others! Report
For me burpees, jumping and lunges are a big no no! Otherwise I can do the rest with no worries~ Report
There are so many exercises that are difficult to do because of the arthritis in my thumbs and knees - I've learned to modify but it's hard to keep the intensity up when I do that. Weight bearing with my hands flat on the floor is darn near impossible. Likewise jumping. Report
I've done it a couple of times. I like that it doesn't need any equipment, but it is challenging enough to get my blood moving. Report
I will try. Thanks for sharing Report
Love this !! Report
Great work out ideas to do anywhere on vacation! Love love love your long hair Nicole! Report
Looked like fun, so I gave it a go. Worked out with a group at a fitness center this summer and the trainers there had us doing many of these exercises without the modifications. My sister and I are 77 and 75 respectively and we made the trainer proud of us. Still, I DID have to modify some of the exercises on your list a little bit to complete them to my satisfaction, and the side plank at the end left me with a miserable pain in my back, so I must have been doing something wrong as I tried it. (The disadvantage of doing it at home instead of with a trainer who can make sure you are in the right position as you work out.) Wish I knew how to add it to my fitness tracker tonight. Report
When I first saw this I thought how great and as I'm in what I would consider good shape for a 68 year old , decided to give it a try. Got through most of the moves, modifying when needed. But I agree that you need more work outs geared to those of us who may not be able to move as well as they could before. You need moves that work for all ages not just the agile younger ones. thank you Report
I agree that more routines like this are needed for those with health and mobility issues but there are great seated workout videos on Spark:

I have done these quite a few times when I was tired and since I have been injured. I am doing the seated core workout today at work since my cube mate is off today and he won't look at me like I have two heads! :-)

This thread has been here an entire year with comments about how the other half live.
The underserved older and less flexible people.
We have asked for some one to give us ideas we do not have any of our own since we are not fitness coaches. We need a coach who will listen to our plea for help. Last year's comments are here on this same issue of exclusion but so far to no avail.
I wonder if the rest of the world will be asking about it next year at this time. This site is becoming much less user friendly.It is directed at the ones who are already fit.
Will the seniors and overweight Sparkers still be ignored. Pat in Maine. Report
Would love for this to be able to hang on the wall on like a poster.
HolyWOW this was challenging! I would love to have this workout on video to follow along! My only problem was interpreting the directions...I would really benefit from having more than one photo of the exercise. I'm still not 100% on if I did the right lunge variants or not...but the whole set of exercises...*dang* was I sweating and breathing! I'm saving this workout, and I'm going to make it into a video for my own reference. (I *love* just turning on a DVD and not having to count or time the workout, etc) Great routine!! thank you so much!! Report
Love this list! Perfect to get back into HIIT if all 12 moves are completed for time. Report
Just completed! I did modify some moves, but completed them basically in order 12 down to 1. I modified the chimney climber by not jumping--stayed in plank but touched toe lightly and slowly up by my hands. I also modified the jolly jacks--without the squats--and rather than the snow angels, did plain jumping jacks for 2x. Rather than the last plank (my shoulders can't hold out with all the plank work!), I did different ab work. Oh, and the nutcracker--didn't jump it. Just did a long leg back touch and brought knee forward and up. I also did several of the 2-4 moves in various orders to rest body parts, and then did a bit of slow walking to recover in between every couple of minutes. Overall, it took me 20 minutes. Great workout! I recorded it as an estimate: vigorous calesthenics (spelling?!) for 20 minutes. Yay! If jumping jacks aren't an option, can move one side's arm and leg out, bring in, then move other side out, back and forth. No jarring, but still movement! Have fun! Report
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