12 Days of Christmas Fitness: Unwrap Your Best Self with These Holiday Workouts

The 12 Days of Christmas Fitness is a simple, engaging way to stay motivated during the holidays. Each day introduces a new themed workout, including family-friendly activities to strength, cardio, flexibility and recovery sessions.

Let's try this challenge together and bring in the new year feeling our best.

Day 1-3: Kickstart Your Challenge

Day 1: Family Fitness Fun

Kick off your Christmas fitness journey with a day focused on movement everyone can enjoy. Gather the family for an activity that gets hearts pumping:

• a backyard game of cricket
• a stroll around the neighbourhood to admire Christmas lights
• a mini obstacle course in the yard.

Day 2: Indoor Cardio Blast

Boost your energy with a simple, fast indoor cardio routine you can do anywhere:

1. Warm-Up (2 minutes): March or jog in place, roll your shoulders and loosen up your joints.
2. Quick Steps (1 minute): Step rapidly on the spot or onto a low step, pumping your arms.
3. High Knees (1 minute): Lift your knees high and keep a quick rhythm.
4. Fast March or Jog (2 minutes): Stay light on your feet and keep moving.
5. Step Touches (1 minute): Step side to side, adding big arm swings to raise your heart rate.
6. Power Steps (1 minute): Step up onto a sturdy step or platform (or just mimic the motion on the floor).
7. Repeat the cycle 2-3 times depending on your fitness level.
8. Cool Down (2 minutes): Slow your pace, breathe deeply, and finish with gentle stretching.

Day 3: Strength Training with Holiday Cheer

Build strength and keep the festive vibes high with a simple holiday-themed strength session. You can use light dumbbells or your own bodyweight.

1. Warm-Up (2 minutes): March in place, roll your shoulders and do a few gentle squats.
2. Festive Squats (12 reps): Keep your chest up and drive through your heels (imagine you're sitting to wrap presents).
3. Reindeer Push-Ups (10-12 reps): Do them on your toes or knees. Focus on steady, controlled movement.
4. Gift Bag Rows (12 reps each side): Use dumbbells or a filled backpack to strengthen your back.
5. Snow Angel Lunges (10 reps each leg): Step forward into a lunge, keeping your balance steady.
6. Jingle Bell Shoulder Press (12 reps): Press dumbbells or light weights overhead.
7. Core Wrap-Up (30 seconds each): Plank + bicycle crunches.
8. Repeat the circuit 2-3 times depending on your fitness level.
9. Cool Down (2 minutes): Stretch your arms, legs, and back while breathing deeply.

Day 4-6: Building Momentum

Day 4: Outdoor Activities for All

1. Start with a Warm-Up Walk (5 minutes): Loosen up with a relaxed stroll and some gentle arm swings.
2. Choose Your Activity:
   • Beach Walk or Jog
   • Bike Ride
   • Backyard Games (cricket, soccer, tag or frisbee)
   • Nature Hike
3. Keep Moving for 20-30 minutes: Adjust intensity to your fitness level.
4. Hydrate and Rest (2 minutes): Take a quick break, sip water and catch your breath.
5. Optional Finisher: Do 10 squats, 10 lunges (each leg) and 20 jumping jacks to wrap it up.
6. Cool Down (3 minutes): Slow your pace and stretch your legs, hips and back.

Day 5: Dance Party Workout

Turn up the music and get moving with a fun dance session that boosts your mood and your fitness:

1. Set the Mood (1 minute): Pick your favourite upbeat playlist including holiday hits or anything that gets you excited to move.
2. Warm-Up Groove (2 minutes): Start with gentle sways, shoulder rolls and light steps side to side.
3. Freestyle Dance (3 minutes): Let loose and move however feels natural. Big steps, spins, arm waves, anything goes.
4. Follow-the-Beat Moves (2 minutes): Bounce, march or tap your feet in rhythm with the music to raise your heart rate.
5. Power Section (2 minutes): Add in some higher energy moves like jumps, fast footwork or hip-hop style steps.
6. Repeat the groove cycle once or twice for a 10-20-minute workout.
7. Cool Down (2 minutes): Slow the pace with gentle swaying and deep breathing, finishing with a few easy stretches.

Day 6: Core Focused Exercises

Strengthen your midsection with a simple, effective core routine you can do anywhere:

1. Warm-Up (1-2 minutes): Gently twist your torso side to side, march in place and roll your shoulders.
2. Plank Hold (30 seconds): Keep your body in a straight line, engage your core and breathe steadily.
3. Crunches (15 reps): Lift through your core rather than pulling your neck.
4. Leg Raises (10-12 reps): Lie on your back and lift your legs together, keeping them straight or slightly bent.
5. Russian Twists (20 twists): Sit slightly leaned back and rotate from side to side, either with or without a weight.
6. Bicycle Crunches (20 reps): Alternate knee-to-elbow with steady form and controlled movements.
7. Repeat the entire circuit 2-3 times depending on fitness level.
8. Cool Down (2 minutes): Stretch your lower back, hips and abs with gentle, slow movements.

Day 7-9: Staying Engaged

Day 7: High Intensity Interval Training

Get your heart pumping with a fast, efficient HIIT session designed to boost energy and burn calories:

1. Warm-Up (2 minutes): Jog or march in place, add arm circles and lightly bounce on your toes.
2. Interval 1 - Jumping Jacks (30 seconds): Go at a quick but controlled pace.
   Rest (20 seconds)
3. Interval 2 - Mountain Climbers (30 seconds): Keep your core tight and move your knees quickly.
   Rest (20 seconds)
4. Interval 3 - Squat Jumps (30 seconds): Land softly and use your arms for momentum.
   Rest (20 seconds)
5. Interval 4 - High Knees (30 seconds): Drive your knees up and pump your arms.
   Rest (20 seconds)
6. Repeat the entire round 2-3 times depending on your fitness level.
7. Cooldown (2 minutes): Walk slowly, breathe deeply and stretch your quads, calves and shoulders.

Day 8: Team Challenge Relay

Now for some friendly competition with a fun team relay challenge.

1. Form Teams: Split into two or more groups.
2. Set Up Stations: Create 3-4 quick activity spots, such as:
   • 10 jumping jacks
   • 5 burpees
   • 10 squats
   • A short sprint or fast walk
3. Explain the Rules: Each person completes all stations before tagging the next teammate.
4. Start the Relay: One player from each team begins.
5. Keep the Energy High: Cheer, clap and encourage teammates as they move through their stations.
6. Finish Strong: The first team to have all members complete the circuit wins.

Day 9: Flexibility and Balance Drills

Time to slow things down and reset your body with a gentle flow of flexibility and balance exercises.

1. Warm-Up (1 minute): March lightly on the spot and gently roll through your shoulders and hips.
2. Standing Quad Stretch (20-30 seconds each leg): Hold onto a wall if needed and keep your knees close together.
3. Hamstring Stretch (30 seconds): Hinge forward at the hips with a straight back and reach toward your toes.
4. Calf Stretch (20-30 seconds each leg): Step one foot back and press your heel towards the ground.
5. Tree Pose (30 seconds each side): Stand tall, place one foot on your inner calf/thigh and focus on a still point to maintain balance.
6. Hip Opener (30 seconds each side): Sit back slightly as you cross one ankle over the opposite knee.
7. Spinal Twist (30 seconds each side): Sit or lie down and twist gently to release tension through your back.
8. Cool Down Breathing (1 minute): Sit or stand comfortably and take slow, deep breaths.

Day 10-12: Wrapping It Up

Day 10: Full Body Workout

Power through Day 10 with a balanced, full-body routine that targets strength, cardio and core all in one session:

1. Warm-Up (2 minutes): March or jog in place, add arm circles and gently loosen your hips and legs.
2. Bodyweight Squats (12-15 reps): Keep your chest up and push through your heels to engage your legs and glutes.
3. Push-Ups (10-12 reps): On toes or knees.
4. Glute Bridges (12-15 reps): Squeeze your glutes at the top to strengthen your lower body and core.
5. Bent-Over Rows (12 reps): Use dumbbells, resistance bands or a filled backpack to work your upper back.
6. Standing Shoulder Press (12 reps): Press weights overhead to target your shoulders.
7. Cardio Burst (30 seconds): Fast feet, high knees or jumping jacks to lift your heart rate.
8. Plank (30 seconds): Keep your body aligned and core tight.
9. Repeat the full circuit 2-3 times depending on your fitness level.
10. Cool Down (2-3 minutes): Walk slowly, stretch your legs, arms and back, and breathe deeply.

Day 11: Meditation and Recovery

Today is all about slowing down, restoring your body, and refreshing your mind.

1. Find a Quiet Space (1 minute): Sit or lie down somewhere comfortable with minimal distractions.
2. Deep Breathing (2 minutes): Inhale slowly for 4 counts, hold for 2, exhale for 6. Repeat to calm your mind and lower stress.
3. Guided Meditation (3-5 minutes): Use a short mindfulness or body-scan meditation. Focus on relaxing your muscles from head to toe.
4. Gentle Stretching (3 minutes):
   • Neck rolls
   • Shoulder stretches
   • Light forward fold
   • Slow hip openers
5. Relaxation Hold (1 minute): Finish by lying still, breathing deeply and letting your body fully unwind.
6. Hydrate and Reflect: Sip water and take a moment to acknowledge how far you've come over the past 11 days.

Day 12: Setting New Year Fitness Goals

Finish your 12-day challenge by setting clear, motivating goals to carry your fitness momentum into the New Year.

1. Reflect on Your Journey: Think about what you enjoyed most, what felt challenging and what made you feel strong or energised.
2. Choose 2-3 Meaningful Goals: Keep them realistic and personal, such as:
   • Walking 8,000-10,000 steps a day
   • Strength training twice a week
   • Completing a fun run or marathon
   • Improving flexibility with weekly stretching
3. Make Them SMART: Turn each goal into something Specific, Measurable, Achievable, Relevant and Time-bound.
4. Set Mini Milestones: Break bigger goals into small wins to keep you motivated along the way.
5. Celebrate Your Progress: Acknowledge your commitment and the effort you put in over the 12 days.

Here's to Another Year of Being Happier & Healthier!

Remember, this challenge is just the beginning. Keep the momentum going by incorporating these exercises, or your favourites, into your weekly routine. Celebrate your progress, stay consistent and step into the New Year ready to embrace your fitness journey.

Meta description: Discover the 12 Days of Christmas Fitness! Unwrap fun workouts to keep you active this holiday season and kickstart your New Year fitness goals.