The holiday season is a time for decking the halls and indulging in festive treats, but it often leaves little room to prioritize fitness amidst the hustle and bustle. The good news? Staying active doesn’t have to mean hours at the gym. Instead, you can embrace quick and effective at-home workouts that help prevent holiday weight gain while fitting seamlessly into your busy schedule.
"With the holiday season being hectic, it's essential to find a workout routine that fits into your busy schedule while still delivering effective results," says Michael Cummings, director of education at BlazePod. "The key is consistency, intensity, and focusing on exercises that provide the most bang for your buck."
Workout #1: High-Intensity Interval Training (HIIT)
High-intensity interval training (HIIT) is one of the best at-home workouts to keep you fit and energized during the holiday season.
"HIIT combines short bursts of maximal intensity exercise with brief periods of rest. The key word here is maximal intensity," explains Michael Cummings, director of education at BlazePod. "The intensity of HIIT workouts raises your heart rate and boosts your metabolism, even after the workout is done—a phenomenon known as the 'afterburn effect.' This means you'll continue burning calories at a higher rate for hours post-workout, helping to prevent holiday weight gain."
Beyond calorie burning, maximal-intensity workouts also build muscle strength, enhance metabolic efficiency, and improve blood sugar control, making them a comprehensive choice for staying healthy and strong.
Sample At-Home HIIT Workout
- Jump Squats (30 seconds)
- Pushups (30 seconds)
- Mountain Climbers (30 seconds)
- Stair Sprints (30 seconds)
- Rest (30 seconds)
Workout #2: Circuit Training Using AMRAP
Another excellent at-home workout option is circuit training using an AMRAP (as many reps as possible) format.
"AMRAP Circuit Training combines the structure of circuit workouts with the added challenge of completing as many repetitions or rounds as possible within a set time frame," explains Michael Cummings, director of education at BlazePod. "This approach is highly effective for building strength, enhancing conditioning, and boosting overall fitness levels, all while keeping the workout engaging and time-efficient."
Sample At-Home AMRAP Circuit Workout:
- Jumping Jacks (1 minute)
- Pushups (1 minute)
- Walking Lunges (1 minute)
- Crunches (1 minute)
- Rest (1 minute)
Workout #3: Bodyweight Strength Training
You don’t need fancy equipment to achieve an effective workout! Bodyweight training is a powerful way to build lean muscle, support long-term fat loss, and promote weight management—all from the comfort of your home.
"Muscle burns more calories at rest than fat, so increasing your lean muscle mass helps boost your metabolism," explains Michael Cummings, director of education at BlazePod. "Bodyweight exercises like squats, lunges, and pushups are simple, versatile, and provide a full-body workout that delivers results."
Sample At-Home Strength Workout:
- Squats (3 sets of 12–15 reps)
- Pushups (3 sets of 10–12 reps)
- Glute Bridges (3 sets of 15 reps)
- Plank (hold for 30 seconds)
- Lunges (3 sets of 15 reps per leg)
- Chair Dips (3 sets of 15 reps)
Workout #4: Isometrics
This workout uses the same foundational exercises as traditional strength training but shifts the focus to isometric movements. If you’re new to isometrics, Michael Cummings explains the concept:
"Isometrics refers to a type of strength training where the muscle is contracted without changing length or creating joint movement," says Cummings. "Unlike dynamic exercises, which involve the muscle shortening (concentric) or lengthening (eccentric) during motion, isometric exercises require holding a static position under tension. This method, known as 'Time Under Tension,' can significantly improve muscle endurance and strength."
Sample At-Home Isometric Strength Workout:
- Plank (hold for 30 seconds)
- Side Plank (hold for 30 seconds per side)
- Wall Sits (hold for 60 seconds)
- Split Squats (hold for 60 seconds per side)
- Pushup Hold (pause mid-range for 30 seconds)
Workout #5: Steady-State or Fasted Cardio
Finally, consider adding steady-state cardio to your at-home fitness routine. This type of exercise involves maintaining a consistent, low-to-moderate intensity through activities like incline walking, cycling, or jogging. Some people prefer to perform steady-state cardio in a fasted state, exercising before eating.
"The idea behind fasted cardio is that exercising on an empty stomach encourages the body to use stored fat as fuel rather than recently consumed carbohydrates," explains Michael Cummings, director of education at BlazePod. "However, it’s important to note that scientific research on the benefits of fasted cardio remains mixed."
Whether fasted or not, steady-state cardio is a great way to improve endurance and support your fitness goals.