Why Most People Fail at Holiday Workouts—and the Quick Fixes That Actually Work

The holidays are here, and let’s be honest—your usual fitness routine is probably on life support. Between marathon gift-wrapping sessions, endless holiday parties, and the gravitational pull of the couch after a big meal, staying active feels like a distant dream. And let’s not even talk about those “holiday workout challenges” that want you to do 500 burpees while singing carols. Who has the time (or the energy) for that?

But skipping workouts altogether? That’s a surefire way to feel sluggish and regretful come January. The good news? You don’t need hours at the gym or complicated equipment to stay active during the holidays. Here’s a list of quick and effective workouts that fit into your holiday chaos without making you feel like a Grinch.

1. Don’t Overcomplicate It: Try a 10-Minute Bodyweight Circuit

The idea that you need an hour-long workout to make a difference? Completely outdated. A short, focused circuit can burn calories, boost your energy, and leave you feeling accomplished—even if you only have 10 minutes.

Why Most People Fail: They overthink their workouts, trying to create the perfect plan, and end up doing nothing.

Quick Fix: Do this simple circuit 2-3 times:

• 10 Squats

• 10 Push-Ups (modify on your knees if needed)

• 20 Jumping Jacks

• 10 Tricep Dips (use a sturdy chair)

• 30-Second Plank

Done and dusted in less time than it takes to brew a pot of coffee.

2. Don’t Skip Your Warm-Up: Turn Holiday Prep into a Workout

Think you don’t have time to exercise? You’re probably already doing it without realizing. Carrying heavy shopping bags? Lifting a turkey? Running around decorating the house? All of these can be mini workouts if you’re intentional about it.

Why Most People Fail: They don’t see everyday activities as opportunities to stay active.

Quick Fix:

• Carry shopping bags like a farmer’s carry—engage your core and shoulders as you walk.

• Do a set of squats while putting away groceries or hanging decorations.

• Turn vacuuming into cardio by increasing your pace and adding lunges.

The holidays are full of hidden workout opportunities—you just need to seize them.

3. Don’t Ignore the Power of HIIT

High-Intensity Interval Training (HIIT) is perfect for the holidays because it’s quick, effective, and doesn’t require fancy equipment. Plus, it keeps your metabolism revved up long after you’re done.

Why Most People Fail: They assume HIIT is too intense or complicated, so they skip it altogether.

Quick Fix: Try this holiday-themed HIIT workout:

• 20-Second Sprint in Place (pretend you’re late for a holiday sale)

• 10 Burpees (think of them as jumping into a snowbank)

• 30-Second High Knees (running from Aunt Susan’s endless stories)

• 10-Second Rest

Repeat for 4 rounds. You’ll be sweating and done in under 15 minutes.

4. Don’t Underestimate Walking

Walking might not sound glamorous, but it’s one of the most underrated forms of exercise—and it’s easy to fit into your holiday schedule.

Why Most People Fail: They dismiss walking as “not real exercise” and spend the day glued to the couch instead.

Quick Fix:

• Take a brisk walk after a big meal to aid digestion and burn some calories.

• Park farther away from stores during holiday shopping (bonus: less parking lot stress).

• Make it social—invite friends or family for a holiday light-walking tour.

Walking is low-impact, accessible, and a sneaky way to keep moving without disrupting your plans.

5. Don’t Skip the Family Fun: Active Holiday Games

Who says workouts have to feel like workouts? Holiday gatherings are the perfect time to sneak in some fun, active games that double as exercise.

Why Most People Fail: They sit around watching movies all day, thinking “there’s no time” for fitness.

Quick Fix:

• Start a family dance-off to holiday music (you’ll laugh and burn calories).

• Organize a friendly game of tag or capture the flag if you have kids around.

• Try a holiday-themed workout challenge—like 10 squats every time someone says “Grinch.”

Fitness disguised as fun? Yes, please.

6. Don’t Forget to Stretch

Stretching is often overlooked during the holidays, but it’s crucial—especially if you’re spending more time sitting or stressing out.

Why Most People Fail: They think stretching isn’t “worth it” compared to high-intensity exercises.

Quick Fix:

• Do a quick morning stretch routine to loosen up and energize.

• Try yoga poses like downward dog or child’s pose to relax after a long day.

• Stretch while watching holiday movies—multitasking for the win.

You’ll feel more relaxed and less stiff, and it’s a great way to end the day.

7. Don’t Fall into the “All-or-Nothing” Trap

One of the biggest mistakes during the holidays is thinking that if you can’t do your full workout, you might as well skip it entirely.

Why Most People Fail: They give up when their usual routine isn’t possible.

Quick Fix: Shift your mindset—any movement is better than none. Even a 5-minute workout can keep your habits intact and your energy up.

The Bottom Line

Holiday workouts don’t have to be long, complicated, or perfect. The real danger is doing nothing at all. By avoiding common excuses and sneaking in quick, effective workouts, you can stay active without sacrificing your holiday joy.

So grab your sneakers, dodge those excuses, and get moving—it’s the best gift you can give yourself this season (and it doesn’t even need wrapping).

Download Free Interactive Monthly Workout Calendar