Fit Bit Friday 222: The 12 Days of Christmas HIIT Workout

Fit Bit Friday - Eat Spin Run Repeat

Can I get 3 cheers for the weekend?!

This has been one of those weeks where I woke up on Wednesday thinking it was Thursday – probably because I’m just so excited for the holidays to be here that time seems to be ticking slowly. My suitcase for Bahrain is already sitting out on my living room floor even though there’s still over a week before my holidays truly start, and this year I’m determined not to be a last-minute packer! Anyone else jet setting off to somewhere warm in the next couple of weeks?


Work It Out

Tomorrow is December 12th, which means 12 days until Christmas Eve. Because countdown workouts are fun, I’ve got a 12 days of Christmas workout for you. It’s quick, you won’t need any equipment, and you can do it pretty much anywhere. So with all that said, why not challenge yourself to do it every day between now and the holidays?


The 12 Days of Christmas HIIT Workout

Do the 12 moves shown below, one immediately after the next. The goal is to see how many times you can get through the circuit in 20 minutes, so you’ll want to do the exercises quickly while still maintaining good form. Rest for 60-90s at the end of each round, then start again from the top.

Fit Bit Friday 222 - The 12 Days of Christmas HIIT Workout - Eat Spin Run Repeat

Click here to print the PDF.

Exercise Notes:

Tuck jumps – Lower into a shallow squat to help yourself gain momentum, then jump as high as you can while bringing your knees up to your chest. Try to land softly with slightly bent knees.

Lunge-punch-kick – Lunge backwards with your left leg. As you return to standing, kick your left leg forward and punch forward with your right arm. Do two on each side.

Skaters – Hop from side to side, swinging your arms as you go. (Channel your inner Olympic speed skater!)

Alternating side lunges – Instead of jumping as you would for skaters, slow down and focus on form as you lunge side to side.

Bodyweight squats – Nothing fancy – just squat deep!

Ski jumps – Keeping feet together jump from side to side, swinging arms forward and back for momentum.

Knees to elbow jumps – Similar to tuck jumps, lower into a shallow squat, then jump up as high as you can. Instead of bringing knees to chest, keep them wide and aim to get them to touch your elbows at the sides of your body.

Punch push-ups – Do a push-up, then punch forward (in front of your head) with one arm. Alternate punching arms so that you do a total of 4 punches per arm, 8 punches and push-ups total.

Side plank crunches – Get into high plank, then rotate to face left. Reach your left arm overhead and engage your core as you bring your left elbow to meet left knee. Do 9 crunches here, then switch sides.

Single-leg triceps dips – Get into the same position you’d be in if doing a crab walk, with your left leg extended and pointing up to the ceiling. Do 5 triceps dips here, then switch legs and complete the other 5.

Plank jack mountain climbers – Get into high plank and do one plank jack with your feet. Immediately do a mountain climber on each leg (right knee to right wrist, left knee to left wrist). That’s one rep – do 11.

180 degree burpees – Saving best for last! Do a burpee as usual, but when you stand, spin around 180 degrees to face the opposite direction. Every time you complete a burpee, rotate before doing the next one.

[Tweet “Make your holidays healthy! The 12 Days of Christmas #Workout”]

Turn It Up

Not long ago I was on a flight and overheard a conversation between a Canadian guy and a woman visiting from South Africa. He asked her a question along the lines of “what do you love so much about Canada?” Her response: “Oh so many things! The mountains and the beautiful snow, and skiing, and Michael Bubble is lovely!” I laughed and found myself agreeing – Michael Bublé certainly is lovely! Fun fact: he’s from Burnaby, which is right next to Vancouver, and it wouldn’t be the holidays without a little bit of his crooning.

So in true holiday spirit, this week’s tune is The More You Give, The More You’ll Have by Michael Bublé (or Bubble!)

Have A Read

Right, now it’s your turn! Before you go, tell me…

  • Do you have a favourite Michael Bublé Christmas song?
  • What are you up to this weekend?

Lastly, thank you so much to everyone who entered my Holiday Gift Guide giveaway. The winner of the Vega Half Marathon Training Bundle is Jaime Lynn, and the winner of the SPIbelt is Linda. I’ll be emailing both of you very shortly. Congratulations! 🙂

1 thought on “Fit Bit Friday 222: The 12 Days of Christmas HIIT Workout

  1. I am loving plyometrics lately so I am totally trying out this workout this week. Also, Christmas Eve is in 12 days?! Esh…

    I am going to Flagstaff, AZ for some sunny training over the holidays!

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