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You are here: Home / Exercises / Holiday HIIT Workout – Maximize the Time You Have

Holiday HIIT Workout – Maximize the Time You Have

December 8, 2016 by Adria Ali Leave a Comment

Right before Thanksgiving I wrote an article talking about navigating your way through the holidays when it comes to balancing nutrition and fitness with your holiday events. To expand on that I’ve got two early Christmas presents for you. Below you will find two quick and easy holiday workouts that can fit into your busy schedule.

The Holiday HIIT workouts are quick and powerful and leave no room for excuses.

holiday exercise routine

The Holiday HIIT Workout

While these workouts are designed to be done in short time periods they are not short on effort or work. They are based on High Intensity Interval Training (HIIT). I often talk about the benefits of HIIT but if you’re unfamiliar with what HIIT is take a look at this.

Unlike the traditional implication of HIIT as an after workout cardio routine, we will be utilizing it as the actual workout itself. You will effectively combine resistance training and cardio for an all in one holiday workout.

 Holiday HIIT Workout I

After the warm up do the listed exercises one after another resting only the prescribed time. When you finish the circuit rest one minute then repeat. Do as many circuits as you can.

burpee

Burpee 

EXERCISE WORK REST
Jumping jacks (warm up) 45 seconds 15 seconds
Bodyweight squat (alternate medicine ball squat) 30 second 15 seconds
Pushup 30 seconds 15 seconds
Dumbbell swing 30 seconds 15 seconds
Dumbbell punch 30 seconds 15 seconds
Run in place 30 seconds 60 seconds until next circuit

 

Holiday HIIT Workout II

Holiday HIIT II follows a Tabata protocol. You’ll do 20 seconds of work followed by a 10 second rest for a total of 8 sets. This workout is intense. It is advised to use lighter weights than you normally lift as you’ll be doing a straight 20 seconds of work as opposed to a set number of reps. A good estimate is 50% of your one rep max. So, if you normally do a bicep curl with a 30 pound dumbbell use a 10 or 15 pound for these sets.

 

  • Run in place
  • Dumbbell bench press (alternate pushup)
  • Bodyweight squat (for a bigger challenge hold a pair of dumbbells)
  • Kettlebell swing (alternate with a dumbbell)
  • Seated cable row
  • Dumbbell curl
  • Overhead triceps extension
  • Burpee

holiday HIIT workout

Kettlebell Swings

push ups

These holiday workouts will help you keep up the hard work during the busy holiday season and not let it derail your progress. As these workouts are intense it is suggested to take a day’s rest in-between. Consider a Monday-Wednesday-Friday split. Or do Workout 1 Monday and Thursday and Workout 2

 Tuesday and Friday.

The intensity of these workouts and short rest periods are ideal for fat stimulating muscle growth and burning fat.

 

Tim Santoro

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Filed Under: Exercises, Today's Tip Tagged With: holiday exercise routine, holiday hitt workout, quick holiday workout, quick workout, quick workout routine, workout routine

About Adria Ali

I am the author of this web page and I have been a personal trainer for over 13 years. I currently hold a Bachelors of Science in Kinesiology (exercise science), as well as all of the certifications from National Academy of Sports Medicine. I also have a background in sports training as well as internships in physical therapy and Occupational Therapy. I got into personal training to help people like my mom who struggled with her weight her whole life.


DISCLAIMER: The purpose of FitTipDaily.com is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment.

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