30-Minute Holiday Workout

7 Exercises to Work Your Whole Body!

-- By Nicole Nichols, Fitness Instructor

Think you have no time to fit in fitness on this holiday? Think again! These seven exercises can be done almost anywhere, and you don't need any equipment at all—just a chair. By quickly progressing from one exercise to the next, you'll keep you heart rate up and speed through three full sets of each exercise in about 30 minutes flat.

If you don't have 30 minutes in the morning or evening, then keep this list of exercises with you. Steal a few minutes where you can—your body will still benefit, even if you split up your workout throughout the day.

30-Minute Holiday Workout
Aim for 15 repetitions of each exercise, then move to the next exercise. Repeat the series two more times.

Squats

15 reps

Stand with your feet wider than shoulders, toes pointed forward.

Inhale and bend your knees to slowly lower your body as if sitting back into a chair. Keep your weight in your heels and your back as upright as possible. Make sure your knees don’t cross the plane of your toes.

Exhale and straighten legs back up to the starting position to complete one rep.

Forward Lunges

15 reps

Stand with your feet about 6 inches apart, toes pointed forward.

Inhale and step forward with one leg and lower your body to 90 degrees at both knees. Your weight on your heels and your knees should not cross the plane of your toes.

Exhale to push up to the starting position to complete one rep. Repeat all reps on one leg, then switch to complete one set.

Calf Raises with Chair

15 reps

Stand with feet hip-width apart, knees slightly bent, lightly holding on to a chair for balance.

Exhale and lift your heels to rise up onto balls of feet.
Continued ›

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About The Author

Nicole Nichols
Nicole was named "America's Top Personal Trainer to Watch" in 2011. A certified personal trainer and fitness instructor with a bachelor's degree in health promotion and education, she loves living a healthy and fit lifestyle and helping others do the same. Her DVDs "Total Body Sculpting" and "28 Day Boot Camp" (a best seller) are available online and in stores nationwide. Read Nicole's full bio and blog posts.

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View All Comments (19) Leave a Comment ›

Member Comments

TRUDIP1

please link to fitness tracker...pleeze - 11/25/2012 7:33:12 PM
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KAKIPOPUP

Is there any way to add this workout to my fitness tracker? - 11/25/2010 7:55:24 AM
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WALLOWA

very nice, thank you :) - 12/4/2009 8:13:55 PM
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WALLOWA

very nice, thank you :) - 12/4/2009 8:10:36 PM
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HATCHER75

Can this be considered a cardio workout if you are really out of shape?? My heart was pumping and I was sweating bullets!!! It didn't feel like 30 mins at all!! THANKS!! - 12/1/2009 9:42:10 AM
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CATHEITE

Not only don't you need any equipment, you don't need a lot of space. Thanks for a great full body routine! - 11/28/2009 12:27:30 AM
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HEATHERNICOLERN

Thanks so much for posting this!! It inspired me to exercise here at work. I only did two sets, but then I did some cardio :) I'm so happy to have gotten a work out in today - now I can be proud of myself tomorrow, no matter what the scale says ;) - 11/26/2009 10:43:59 PM
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LOSEIT1109

I just did the 30 minute workout and it made me feel great. I knew I was out of shape. It got my hear pumping. Thank you. - 11/26/2009 8:50:44 PM
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THROOPER62

I love this workout. Just what I need when I have a few minutes. I t is the best. Thank you so much. - 11/26/2009 12:25:58 PM
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PERKYJENN

Perfect, I was just looking around to see what I could do real quick, no time, but time for THIS, thank you so much! - 11/26/2009 11:57:30 AM
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JLOONEY05

This workout is great for a quick 30 minute routine after walking. - 12/24/2008 7:26:31 PM
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SEPPIESUSAN

This article was EXACTLY what I needed today - just ran through the whole program and it didn't quite take 30 minutes, so I filled the extra time with some dumbbells I keep at home, doing biceps curls, triceps extensions, shoulder raises and side raises. I also did 5-minute warmups and cooldowns with a little radio dancing and stretching. Now I feel like I actually got my blood flowing in a time efficient manner on this busy busy day. Thank you!! - 12/24/2008 12:30:51 PM
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MOOGIEBEE

THANKS!!!!! I needed that!!! I've been slacking off.... for what ever reason(s) -- and this workout is a very DOABLE - no excuses workout!!! Whether I do this in 30 minutes or break up the routine into smaller chunks of time..... there is no excuses! This is just what I needed to keep hanging on to the committment I've made to myself for health and fitness! - 12/22/2008 9:58:26 AM
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TINA_A

On a day when we're having 10+ inches of snow and I can't get to the gym, this was just what I needed to keep the metabolism churning! Thanks! - 3/5/2008 10:31:10 AM
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MSCOTTCGP

I just printed this out and will leave a copy in my suitcase, for my next business trip. There is always a chair in the hotel room! I will have no excuse not to exercise. Many times I feel uncomfortable walking around an unfamiliar area, and can't bring my workout tapes/DVDs with me, so usually just sit around and watch TV when I could be exercising. Thanks!! Mary - 11/22/2007 3:51:20 PM
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