20 MINUTE HOLIDAY WORKOUTS YOU CAN DO ANYWHERE

The holidays are hectic—but your fitness goals don’t have to take a backseat. If you’re searching for a holiday workout you can do in a hotel room, a living room or even your childhood bedroom, you’re in the right place. These 20- minute HIIT workouts deliver maximum impact with zero equipment. Whether you’re figuring out how to work out on vacation or sticking to a vacation workout plan, this guide gives you quick routines to stay strong, energized and on track during the busiest time of year.

WHY 20 MINUTE WORKOUTS WORK

Benefits During the Holidays

• Fits into packed schedules—no matter where you are
• Reduces holiday stress with a quick endorphin boost
• Maintains consistency when your routine is off
• No gym or gear required

HOW TO STAY CONSISTENT WHEN TRAVELING

Staying fit on vacation doesn’t have to be complicated.

• Schedule your workout like any other appointment—add it to your itinerary
• Use your space wisely: hotel rooms, backyards or patios all work
• Pack light equipment: resistance bands, a towel and a water bottle can be your gym
• Aim for energy, not perfection: it’s about moving, not maxing out

3 QUICK HOLIDAY WORKOUTS YOU CAN DO ANYWHERE

All three holiday workouts below are designed to fit into your busiest days. Each one is fast, fun and done in just 20 minutes. That includes a full warm-up to get your body ready and a cooldown to help you recover. Whether you’re squeezing in a quick sweat before a flight or sneaking in movement between family festivities, these routines deliver serious results with zero fuss. For the Tabata-style workout, you’ll perform 4 rounds of each move (20 seconds on, 10 seconds rest) before moving to the next. No equipment needed.

The Hotel Room Hustle (Full-Body Burn)

Perfect for: Total-body conditioning and cardio in a tight space

• Warm-Up (3 Minutes)
• Jumping jacks – 30 sec
• Arm circles – 30 sec
• Bodyweight squats – 1 min
• High knees – 1 min

Main Set (14 Minutes) – Repeat circuit 3x, resting 1 min between rounds

• 10 Push-ups
• 15 Squats
• 10 Burpees
• 20 Mountain climbers

Cool-Down (3 Minutes)

• Forward fold – 1 min
• Shoulder stretch – 1 min
• Deep breathing – 1 min

The Airport Energizer (Minimal Space Routine)

Perfect for: Travel days and posture resets

• Warm-Up (3 Minutes)
• March in place – 1 min
• Arm swings – 30 sec
• Calf raises – 1 min
• Shoulder rolls – 30 sec

Main Set (14 Minutes)

• Perform as many rounds as possible (AMRAP):
  • 10 reverse lunges (each leg) in place
  • 15 incline push-ups (bench, luggage or counter)
  • 20 standing crunches (knee-to-elbow)
  • 30 seconds wall sit

Cool-Down (3 Minutes)

• Chest opener – 1 min
• Quad stretch – 1 min
• Neck rolls – 1 min

The Festive Burnout (Tabata Style)

Perfect for: Energy bursts before events or Travel Days

Warm-Up (3 Minutes)

• Jump rope or jogging in place – 1 min
• Arm circles – 1 min
• Bodyweight squats – 1 min

Main Set (14 Minutes) Tabata Format: 20 sec on / 10 sec rest x 4 rounds each

• Burpees
• Jump squats
• Plank shoulder taps
• Jump lunges

Cool-Down (3 Minutes)

• Downward dog to cobra – 1 min
• Seated twist – 1 min
• Breathing in child’s pose – 1 min

TRAIN ANYWHERE, ANYTIME WITH EōS FITNESS

Even when you’re on the move, your goals don’t have to pause. EōS Fitness makes it easy to stay consistent with flexible membership options, G-Fit classes and turf training zones perfect for quick, functional workouts. Try EōS with a Complimentary 7-Day Pass and explore the Turf Area, Recovery Zone and G-Fit training programs that help you stay strong throughout the holidays.