On the first day of Christmas my instructor gave to me…
‘Tis the season, guys, and I’m so excited to unveil this year’s 12 Days of Christmas HIIT workout…which is always a, um, hit? If you do this whole circuit, expect it to take about 75 minutes. We lost a few members of our class at the 60-minute mark because they were participating in Central Rock Randolph’s 1st ever holiday gift swap (excuses, excuses…I know, right?). But I will say that everyone who turned out last night had a lot of fun…and worked really, really hard.
Like, we did 330 squat jumps. And 11-minutes of weighted planking. Crazy.
But don’t let that deter you. This workout is an annual tradition—a bonafide Robin classic—and I’m giving you the HIIT workout free of charge, my friends. Get after it, and let me know what you think! Happy holidays, guys!
Sign-Up for HIIT Class
My HIIT workouts are designed so they can be done on your own, wherever you are, without needing weights or other exercise equipment. But I promise you you’ll push yourself harder – and have a lot more fun – in one of my classes. Join us next Tuesday from 6:30-7:30pm at Central Rock Gym in Randolph, MA.
HIIT Workout: 12 Days of Christmas
Stretch & Warm-Up
Stretch and loosen up to prevent injury. Get those legs real good—you’ll thank me (while you’re cursing me) later.
Do a minute of light cardio while you get your head in the game for this seriously challenging HIIT workout. While you’re jumping rope, jogging in place, doing jacks, or high-stepping your way to a higher heart rate, find a moment of gratitude—recognize your awesomeness for making time to workout during this most busy time of year. You’re the shit!
Without taking any rests, do 10 jumping jacks, 10 mountain climbers, and 10 burpees back-to-back. Repeat the circuit with 15 of each exercise, and then 20 of each exercise. Go straight from one set into the next, not taking any time to rest until after your last set of 20 burpees. You’ll be nice and warmed up after this!
12 Days of Christmas HIIT Workout: Like the classic Christmas song, this workout gives you 12 gifts—a.k.a. killer exercises—that are done in factorial succession. For example, on the first day of Christmas your instructor gave to you a 1-minute weighted plank: so you do a 1-minute weighted plank.
On the second day of Christmas your instructor gave to you two handstand push-ups and a 1-minute weighted plank: so you do two handstand push-ups and a 1-minute weighted plank…and so on, until you reach the 12th day of Christmas.
1st Day: A 1-minute weighted plank (just do an unweighted plank if you don’t have access to weight plates)
2nd Day: 2 handstand push-ups, or 2 seal pushups (start in down-facing dog, bend your arms and bring your head towards the mat, scooping forward and up into upward dog, then reverse the exercise and push yourself back into down dog; imagine you’re going under a fence…this will help you keep yourself low as you transition back and forth)
3rd Day: 3 sets of 10 squat jumps (yeah, you read that right).
4th Day: 4 1-2-3 ab burpees; like a traditional burpee, except instead of jumping your feet up in between your hands every time, you do three small jumps—jump in 33% of the distance towards your hands and back; then 50% in and back then all the way to your hands, jump up, and repeat.
5th Day: 5 star jumps; from a stand, give me a big jump, straddling your legs and lifting your arms overhead. Do all 5 consecutively—fast!
6th Day: 6 ab bicycles; start in a hollow position with only your lower back pressing into the mat, hands behind your head. Lift the right elbow towards the left knee and return to your hollow position. Now do the same on the opposite side. That’s one. Do 6!
7th Day: 7 knee-slap lunge jumps. Start in a lunge, jump and tuck your knees to your chest—slap those knees, baby—and return to a lunge on the opposite side. Jump, slap and repeat.
8th Day: 8 1-legged burpees; do 8 burpees with only your left leg touching the ground…then repeat on the right side.
9th Day: 9 frog jumps; squat as deeply as you can, trying to get your butt as close to the mat as possible. Jump & repeat.
10th Day: 10 toe tap hops; From a stand, lift one leg, turning the interior of your knee and ankle towards the ceiling. With the opposite arm, reach for the raised ankle, engaging your obliques as you twist. Now hop and switch to the other side. That counts for one. Go for 9 more.
11th Day: 11 v-up sit-ups.
12th Day: You’re done, go home, and happy holidays. Or, if you’re truly a badass…do 12 triple threats and repeat the other 11 exercises one. last. time.