HIIT THE HOLIDAYS WITH A QUICK 5-MINUTE HIIT WORKOUT

Staying active during the holidays is easier said than done. Between holiday travel, family time, and those irresistible holiday treats, fitting in a workout might seem like the last thing on your mind. But what if you could fit in a workout that only takes five minutes? A quick HIIT (High-Intensity Interval Training) workout is perfect for staying on track, even when your schedule is packed and gym access is limited. Whether you’re 5-minute HIIT routine will help you squeeze in some fitness while still enjoying the holiday fun. will help you squeeze in some fitness while still enjoying the holiday fun.

What You Will Learn

• Why HIIT Is the Perfect Holiday Workout
• Quick Holiday HIIT Workout Circuit

Estimated reading time: 5 minutes

What Makes HIIT the Perfect Holiday Workout Solution?

• Maximize Calorie Burn: HIIT combines short bursts of intense activity with brief rest periods, making it the ultimate time-efficient workout. It’s perfect for squeezing in a sweat session between holiday shopping and parties with friends!
• Boost Metabolism: One of the best perks of HIIT is that the calorie burn doesn’t stop when your workout does. Thanks to the afterburn effect, or EPOC (excess post-exercise oxygen consumption), your metabolism stays revved up long after you’ve finished.
• Build Strength and Endurance: Don’t be fooled—HIIT workouts aren’t just about hardcore cardio. They’re built to challenge your cardiovascular and muscular systems, giving you a full-body workout in less time than you’d think.
• Require Minimal to No Equipment: You won’t need to lug gym gear on your holiday travels. Many HIIT exercises—like jumping jacks, burpees, and squats—use your body weight, so you can do this workout from your living room, hotel or wherever the season takes you.
• Flexible for Travel: HIIT doesn’t require access to a gym, so it can be done in hotel rooms, living rooms or even outdoors!

Stay Fit Anywhere with this Quick Holiday HIIT Workout

Ready to sleigh your holiday fitness goals? Try this quick, equipment-free 5-minute HIIT workout that you can do anywhere. Whether you’re relaxing at home, visiting family or on a winter getaway, this routine is the perfect fit for your busy holiday schedule.

Warm-Up (2 minutes)

• Joyful Jacks (30 seconds)
• Arctic Arm Circles (30 seconds)
• Snowman Squats (30 seconds)
• Holiday High Knees (30 seconds)

Holiday HIIT 5-Minute Circuit

Perform each exercise for 40 seconds, followed by 20 seconds of rest. If you’re up for an extra challenge, repeat the entire circuit twice for a full-body blast!

1. Blizzard Burpees: Brace yourself for a flurry of movement! Burpees are the ultimate full-body exercise, combining cardio and strength to get your heart pumping and muscles working.

How to perform a burpee:

• Stand tall with your feet shoulder-width apart.
• Drop into a squat, placing your hands on the floor in front of you.
• Jump or step your feet back into a plank position, keeping your core tight.
• From the plank, quickly jump your feet back toward your hands.
• Then, explode into the air, jumping as high as possible with your arms overhead.
• Land softly and go right into the next rep.

Modification: Step back into a plank instead of jumping if you need a lower-impact version.

Challenge: Add a push-up after you reach the plank position to increase the intensity. This extra step will help build upper body strength and make each rep more challenging!

2. Snowflake Squat Jumps: Jump as high as a snowflake floating in the winter sky! This powerful lower-body move will engage your legs, glutes, and core while elevating your heart rate.

How to perform squat jumps:

• Start squatting with your feet shoulder-width apart.
• Lower into a squat by pushing your hips back and bending your knees.
• Keep your chest lifted and your knees over your toes (don’t go past them).
• From the squat, jump as high as you can, swinging your arms overhead for momentum.
• Land softly, immediately lowering back into the squat for your next jump.

Modifications: Skip the jump and perform regular bodyweight squats, focusing on slow, controlled movements to build strength in your legs and glutes.

Challenge: Add a tuck jump after each squat. As you jump, tuck your knees toward your chest before landing softly. This increases the intensity, engages your core, and builds explosive power in your legs.

3. Snowy Summit Climbers: Climb your way to the top of a snow-covered peak with this dynamic core and cardio exercise. Snowy Summit Climbers engage your entire body, especially your abs, while keeping your heart rate elevated.

How to perform tree climbers:

• Start in a high plank position, with your hands directly under your shoulders and your body in a straight line from head to heels.
• Drive one knee toward your chest, then quickly switch legs, bringing the other knee forward as if you’re climbing.
• Keep your movements fast and your core engaged and avoid letting your hips sag or lift too high.

Modification: Slow the movement or place your hands on an elevated surface (like a sturdy chair or bench) to reduce the intensity.

Challenge: Add a twist by bringing your knee across your body toward your opposite to engage your obliques.

4. Polar Bear Push-Ups: Channel the strength of a polar bear’s strength with this classic upper-body exercise. Push-ups work your chest, shoulders, triceps and core, helping you build upper body strength while staying in control of your form.

How to perform a proper push-up:

• Begin in a plank position with your hands slightly wider than shoulder-width apart.
• Bend your elbows and lower your body toward the floor, keeping your back flat and core tight.
• Push back up to the starting position, focusing on engaging your chest, shoulders, and triceps.

Modification: Drop to your knees or do wall push-ups to reduce the intensity. You can also perform incline push-ups by placing your hands on an elevated surface, such as a bench, step, or plyobox, to make it easier than doing push-ups on the floor.

Challenge: Perform plyometric push-ups, where you push off the ground explosively so your hands leave the floor. This increases intensity and builds power.

5. Frostbite Fast Feet: Move quickly and stay light on your feet with Frostbite Fast Feet! This cardio drill engages your legs and core while improving agility and coordination.

How to perform Fast Feet:

• Start in a slight squat position with your feet shoulder-width apart, keeping your knees slightly bent and your chest up.
• Begin rapidly alternating your feet as if you’re running in place, but stay low to the ground.
• Keep your feet moving as quickly as possible, staying light on your toes and pumping your arms for added momentum.

Modification: If needed, reduce the pace or stand taller to ease pressure on your knees and lower back. You can also reduce the intensity by holding onto a stable object, like a bench or step platform.

Challenge: Every 15 seconds, drop into a plank position, then quickly return to Fast Feet. This adds a full-body challenge, increasing both cardio intensity and strength.

Cool Down (2 minutes)

• Polar Bear Stretch (Cat-Cow) (30 seconds)
• Snowfall Stretch (Child’s Pose) (30 seconds)
• Present Pickup (Forward Fold) (30 seconds)
• Frosty Breaths & Shoulder Rolls (30 seconds)

Keep the Jingle in Your Step with EōS Fitness This Holiday Season

As the holiday season gets busier, staying committed to your fitness journey is easier with the support of EōS Fitness. From state-of-the-art equipment to energizing G-Fit Classes, we’re here to keep you motivated and on track, whether it’s during the holidays or year-round. Plus, our welcoming community will help make every workout fun and achievable.

Ready to experience everything EōS Fitness has to offer? Claim your Complimentary 7-Day Pass today and take the first step toward crushing your goals this season—and beyond.