With the festive season fast approaching and an ever-growing to-do list before the end of the year, exercise can often take a back seat. But staying active during busy times is one of the best ways to manage stress and boost your energy levels—just what you need to power through holiday preparations.
That said, it’s totally normal to feel overwhelmed or low on motivation. To help, I’ve put together a quick full-body workout for busy days. It requires no equipment and you can do it anywhere.
This ten-move bodyweight circuit takes just 11 minutes, making it perfect for those days when time (and energy) are in short supply. Scroll down for the full routine and details on how to do each move—the ideal workout whether you’re at home, on a lunch break or even on vacation!
How to do the 11-minute holiday workout
Perform each move for 45 seconds, followed by a 15-second break. The full circuit should take 11 minutes so you can use it as an exercise snack to break up the day. Feel free to repeat it if you have the time and energy. Don’t forget to warm up before and cool down after to help prevent injury and aid recovery.
The moves
- Plank walkout
- Squat
- Rocket jump left leg
- Rocket jump right leg
- Up-down
- Mountain climber
- Reverse tabletop march (crab kick)
- Up-down plank
- Bird dog
- Plank hold
- Dead bug
Plank walkout
- Start in a standing position.
- Bend down and place your hands on the ground, walking them out to a high plank position. Your hands should be underneath your shoulders and your body should be held in a straight line.
- Walk your hands back to the start, stand, then repeat.
Squat
- Stand with your feet shoulder-width apart.
- Bend your knees and push your hips back as if you’re sitting onto a chair until your knees are at 90° angles or lower. Keep your chest up and knees pointing outward.
- Push through the heels and squeeze your glutes to stand.
Rocket jump
- Start standing with feet hip-width apart.
- Step your left leg back into a lunge, tapping the floor in front with one hand.
- Bring your left leg up and hop off the floor as you raise your right arm.
- That’s one rep. Repeat for 45 seconds then switch sides.
Knee up-down
- Start standing with feet hip-width apart.
- Step back into a lunge position, lowering your knee on the floor.
- Bring the other knee back to kneel fully on the floor. Keep your torso upright.
- Step back up into the lunge, push through your front foot and return to standing. Repeat, alternating the leg that you lower first.
Mountain climber
- Start in a high plank position with shoulders stacked over wrists and body forming a straight line from your head to your heels.
- Drive one knee toward the opposite elbow.
- As you return to the start, drive the opposite knee to the opposite elbow.
- Continue alternating legs quickly, keeping your core engaged and back flat.
Reverse table top march (crab kick)
- Sit with knees bent, feet flat and hands behind you roughly shoulder-width apart.
- Push through your palms to lift your hips into a reverse tabletop position, forming a straight line through your chest, torso and knees.
- March your legs, lifting one knee up at a time.
- Continue alternating legs in a marching motion.
Up-down plank
- Start in a high plank position.
- Drop your elbows one at a time and pause in a low plank position on your elbows.
- Push back up into a high plank. Repeat, alternating the elbow you lower first.
Bird dog
- Start in a tabletop position with your shoulders over your wrists and hips over your knees.
- Extend one arm in front and simultaneously the opposite leg behind you. Maintain a straight line with your hips and shoulders parallel to the floor.
- Return to the start and switch sides.
Plank hold
- Hold a low-plank position with elbows under your shoulders and your forearms on the mat.
- Engage your core to form a straight line from your head to your heels, avoiding hips sagging or rising.
Dead bug
- Lie on your back with your arms up and knees bent at 90° angles above your hips.
- Lower one arm and the opposite leg toward the floor, engaging your core and avoiding arching in the lower back.
- Return to the start and switch sides.
Why exercise when you’re tired?
The great thing about exercise is that you can start a workout feeling tired and likely finish feeling reinvigorated. Exercise boosts energy by increasing blood flow and oxygen delivery to your muscles, making your body more efficient.
Here’s another great reason to exercise when you’re tired: exertion, especially aerobic exercise, triggers the body to produce more mitochondria inside your muscle cells. Mitochondria are known as the powerhouse of cells because they create fuel (energy) out of glucose from the food you eat and the oxygen in the air you breathe. So the more of them you have in your body, the more energy you will have.
Next time you’re feeling exhausted or overwhelmed, try this 10-minute circuit. It may be just the thing to shake off fatigue.
