Man jogging in winter snow

Exercise Over Christmas with These No-Gym Workouts |

Can’t get to the gym over Christmas? Don’t worry, it’s easy to burn calories with these three festive at-home workouts.

Christmas and New Year can be a tricky time for workouts. Gym opening times are erratic, you might have a house full of guest, or maybe you’re away for the week. Don’t abandon your fitness routine completely. Set aside 20-30 minutes and you can achieve a full-body cardio and resistance workout, which burns some useful extra calories and sets you up for the day. Here are three ideas.

The Christmas Morning Workout

Christmas morning is usually a flurry of activity. Get a short workout in whilst the rest of the family are still asleep, or queuing for the shower. They won’t miss you for 20 minutes. All you need is your own bodyweight, and enough floor space to perform press ups and burpees. A mat may be useful, to prevent slipping.

  • 10 x Press ups
  • 10 x Sit ups
  • 10 x Bodyweight squats
  • 10 x Triceps press ups
  • 10 x V sits
  • 10 x Squat thrusts
  • 10 x Sit ups with a twist
  • 10 x Burpees
  • 10 x Tuck jumps or forward stepping lunges
  • 10 x Diamond press ups

Rest for 60 seconds and then repeat the circuit for a total of 3 circuits.

Dashing Through the Snow

Bundle up and get outside for a quick workout which will burn calories, and boost your mood by encouraging the release of endorphins, adrenalin and dopamine. Exercising in cold weather actually burns more calories than being warm (an added bonus when you’re fuelled by festive calories!) and getting outside will help you top up on important vitamin D. All you need is running kit, and two markers to run between (fence posts, telegraph poles, trees or marks on the road will do fine). You can do this session on a quiet bit of pavement, although a playing field would be best.

  • Walk and jog for 5 minutes
  • Sprint hard for 30 seconds, then jog back to the start point
  • Repeat the sprint/recovery 10 times
  • Perform walking lunges for the distance you covered during your sprint
  • Turn and head back to your start point doing squat jumps (when you can’t do any more, jog the rest of the way)
  • Repeat the lunges/squat jumps combination 4 times
  • Walk and jog for 5 minutes

The 12 Sets of Christmas

Kettlebells are easy to transport and barely take up any room, so they’re a great bit of kit to take away with you on your Christmas travels. Using just one kettlebell in a full-body workout ramps up your heart rate and adds resistance. If you have a kettlebell, do this all-over resistance workout to burn calories and get your heart rate up, keeping your body demanding more energy all day thanks to the EPOC effect.

  • 15 seconds kettlebell swings (15 seconds rest)
  • 15 seconds kettlebell goblet squats (15 seconds rest)
  • 15 seconds kettlebell swings (15 seconds rest)
  • 15 seconds kettlebell goblet squats (15 seconds rest)
  • 15 seconds kettlebell swings (15 seconds rest)
  • 15 seconds kettlebell goblet squats (15 seconds rest)
  • 15 seconds kettlebell swings (15 seconds rest)
  • 15 seconds kettlebell goblet squats (15 seconds rest)
  • 10 press ups
  • 30 second plank
  • 20 squat thrusts
  • 12 glute bridges/hip thrusts with kettlebell as a weight

Keep your activity levels up through walking, add in one or two of these workouts, and you’ll stay on top of your fitness the Christmas and New Year period.

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