30-Minute Holiday Workout

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.

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.
Inhale and slowly return to start position to complete one rep.

Triceps Dips with Bent Knees

15 reps

Sit tall on the edge of a sturdy chair or step and wrap your fingertips over the front edge. Place feet on the floor in front of you with knees bent. Lift hips and butt upward and slightly forward, balancing your weight evenly between your heels and your hands.

Inhale and bend elbows about 90 degrees to lower your body toward the floor.

Exhale and press up until elbows are straight, but not locked to complete one rep.

Modified Pushups

15 reps

Come down to hands and knees, with hands about shoulder-width apart and knees in line with hips. Keep your abdomen tight and your spine in a neutral position.

Inhale and bend your elbows and lower your body towards the floor.

Exhale and push up so that your arms are straight, making sure your elbows aren’t completely locked to complete one rep.


15 reps

Lie facedown, arms and legs outstretched, head in line with spine.

Exhale and lift left arm and right leg off floor. Inhale and lower.

Repeat on the opposite side to complete one rep.

Bicycle Crunches

15 reps

Lie on your back, hands behind ears, legs extended.

Exhale and crunch up, twisting your body so that your left elbow reaches towards your right knee.

Inhale as you transition and switch sides/legs.

Repeat on opposite side to complete one rep. 

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Member Comments

Ditto! Please link to the Fitness Tracker. Report
please link to fitness tracker...pleeze Report
Is there any way to add this workout to my fitness tracker? Report
very nice, thank you :) Report
very nice, thank you :) Report
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!! Report
Not only don't you need any equipment, you don't need a lot of space. Thanks for a great full body routine! Report
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 ;) Report
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. Report
I love this workout. Just what I need when I have a few minutes. I t is the best. Thank you so much. Report
Perfect, I was just looking around to see what I could do real quick, no time, but time for THIS, thank you so much! Report
This workout is great for a quick 30 minute routine after walking. Report
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!! Report
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! Report
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! Report


About The Author

Nicole Nichols
Nicole Nichols
A certified personal trainer and fitness instructor with a bachelor's degree in health education, Nicole loves living a healthy and fit lifestyle and helping others do the same. Nicole was formerly SparkPeople's fitness expert and editor-in-chief, known on the site as "Coach Nicole." Make sure to explore more of her articles and blog posts.
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