Holiday Workout and No Gym Required

Damon Mackey, Certified Group Fitness Leader and Consultant

Being a fitness leader, I hear excuses all the time about why most people can’t fit a workout routine into a busy schedule, especially around the hectic holidays. Trust me I know, because I used to feel the same way.

I soon realized that if I couldn’t make it to the gym, I needed to do something; and what better way to get a quick workout in than at home! Keep in mind, the only tool you’ll need to work out is a flat surface and the only weight you’ll need is gravity.

I then constructed a quick 20-minute routine that can be done with no, or very minimal use of equipment. I use a jump rope, stretch bands, exercise ball, and hand weights, or water bottles. These items are optional…..let’s go!


Step-Touch- Step from right to left, extending your arms out to the side. (can also be done with light weights or water bottles)- 3 minutes

Jog/March- do a mix of jogging and marching for 1 minute each- 3 minutes

Jump Rope ( jump rope optional)- using a jump rope or simulate jumping a rope in intervals of 25 or 50 repetitions- 3 minutes

Lunges- in your hallway or living room, do a series of walking lunges- 3 minutes


Jumping Jacks- do as many as you can for the duration, or in intervals of 25 or 50 repetitions- 3 minutes

Knee Lifts- series of knee lifts from right to left, extending the arms to the front then to the side – these can also be done using the stretch band bringing the arms up with the band with the knee – 3minutes


Crunch Time- crunches can be done standing, on the floor, or using an exercise ball which also creates balance at the same time – 3 min


This is your 20 min workout that will help keep you fit and in control during the holiday, when we tend to eat a little more….and now you can! Remember, small plates, light weights.

As always, I welcome your questions and comments.


Cover image courtesy of:

Fitness model: Gwen Olgletree



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