The holidays can be chaotic with travel, guests, big meals, and unpredictable schedules, which make it easy to fall out of a routine. But staying active doesn’t have to mean hitting the gym or carving out a full hour of uninterrupted time. A few simple, equipment-free exercises can keep your energy up, balance out indulgent meals, and support overall well-being.
From the living room to your hotel room to the backyard between gatherings, here are accessible, versatile moves you can do almost anywhere.
1. Bodyweight Squats
A perfect way to wake up your legs and core, squats improve mobility and counteract long periods of sitting.
How to do it:
Keep your feet shoulder-width apart, chest lifted, and sit your hips back as if lowering into a chair. Then press back to standing.
Reps: 10–20, repeat 2–4 rounds.
2. Incline or Decline Push-Ups
A classic strength move for arms, chest, and core, which are easy to modify based on your energy level.
How to do it:
For an easier version, place your hands on a counter or couch (incline). For more intensity, elevate your feet (decline).
Reps: 8–15, 2–3 rounds.
3. Walking Lunges
This exercise targets legs and glutes while getting your heart rate up. They are great during travel days or long cooking sessions.
How to do it:
Step forward, bend both knees, push off the back leg, and repeat.
Reps: 10–15 per leg.
4. Planks (Any Variation)
A full-body stability powerhouse. The plank is efficient, quiet, and requires almost no space.
Variations: Standard forearm plank, side plank, high plank.
Hold: 20–45 seconds per round.
5. Glute Bridges
Perfect for countering tight hips and a sore back after travel or lounging.
How to do it:
Lie on your back, knees bent, lift hips toward the ceiling, squeeze, and lower.
Reps: 15–20, 2–3 rounds.
6. Mountain Climbers
A quick way to add intensity and support cardiovascular health without leaving your mat.
How to do it:
From a high plank, drive knees toward the chest one at a time in a controlled or fast pace.
Time: 20–30 seconds.
7. Triceps Dips (Using a Stable Chair or Low Table)
Not technically equipment-free, but you can do it anywhere you have a chair or low table.
How to do it:
Hands on the edge of the surface, fingers forward, bend elbows behind you, and press back up.
Reps: 10–15.
8. Standing Calf Raises
Simple but surprisingly effective – ideal during kitchen downtime or while waiting in lines.
How to do it:
Rise onto the balls of your feet, lower slowly.
Reps: 15–25.
9. Dead Bugs
A gentle, core-strengthening exercise perfect for mornings or wind-down routines.
How to do it:
Lie on your back with your arms and legs lifted. Lower the opposite arm and leg at the same time, return, switch sides.
Reps: 10–12 per side.
10. Holiday HIIT Circuit (Optional Bonus)
If you want something more structured, combine:
30 seconds squats
30 seconds push-ups
30 seconds mountain climbers
30 seconds rest
Repeat 3–5 rounds.
Great for breaking a sweat without breaking the holiday schedule.
Movement doesn’t have to be complicated or time-consuming. With simple, no-equipment exercises, you can stay active through the holidays while balancing celebrations and self-care. Even a few minutes each day can keep your momentum up and help you start the new year feeling strong and energized.