10 Best Cardio Exercises To Beat Holiday Weight Gain

The holiday season is a time for joy, celebration, and indulgence, but it often comes with the challenge of staying on top of fitness goals. Between family gatherings, festive meals, and hectic schedules, it’s easy to see how extra pounds can creep on. As a personal trainer, I’ve worked with countless clients who feel overwhelmed during this season, but I always remind them that consistency, not perfection, is key. With a little effort, you can maintain your health while still enjoying the festivities. In honor of that, I’ve rounded up my 10 best cardio exercises to beat holiday weight gain.

Cardio is one of the most effective ways to keep your metabolism revved up, especially during the holidays. It not only burns calories but also improves cardiovascular health, keeps stress at bay, and boosts energy levels for all the seasonal activities. The best part? You don’t need fancy equipment or hours at the gym to stay active. Many effective cardio exercises can be done right at home or in a short workout session.

This list of cardio exercises is designed to fit into your holiday routine, giving you options for quick, efficient workouts. From classic moves like jumping jacks to dynamic ones like high knees, each exercise will help you burn off those holiday treats. Choose a few to create your own routine, or mix them into a circuit for a full-body cardio burn.

Table of Contents

Jumping Jacks

Jumping jacks are a classic cardio move that gets your heart rate up while engaging your entire body. They’re perfect for quick bursts of energy and work your legs, arms, and core.

1. Stand tall with your feet together and arms at your sides.
2. Jump your feet out while raising your arms overhead.
3. Jump back to the starting position.
4. Repeat for 30 seconds to 1 minute.
5. Complete 3 sets of 1 minute, resting for 30 seconds between sets.

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High Knees

High knees target your core, quads, and hamstrings while delivering a burst of cardio intensity. They’re great for improving coordination and balance.

1. Stand with your feet hip-width apart and arms bent at a 90-degree angle.
2. Quickly drive one knee up toward your chest, then switch legs in a running motion.
3. Keep your core engaged and arms pumping.
4. Continue alternating for 30 seconds.
5. Perform 3 sets of 30 seconds, resting for 30 seconds between sets.

Mountain Climbers

Mountain climbers are a dynamic exercise that strengthens your core, shoulders, and legs while boosting your heart rate.

1. Start in a high plank position, with your wrists under your shoulders.
2. Drive your right knee toward your chest, then quickly switch to your left knee.
3. Continue alternating legs as fast as you can.
4. Maintain a straight line from head to heels throughout.
5. Perform 3 sets of 20 reps per leg, resting for 30 seconds between sets.

Burpees

Burpees combine strength and cardio, working your entire body while burning serious calories.

1. Stand with your feet shoulder-width apart.
2. Lower into a squat and place your hands on the floor.
3. Jump your feet back into a plank position.
4. Perform a pushup, then jump your feet forward.
5. Explode upward into a jump and repeat.
6. Complete 3 sets of 10 reps, resting for 1 minute between sets.

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Skater Jumps

Skater jumps work your glutes, quads, and core while mimicking lateral movements found in sports.6254a4d1642c605c54bf1cab17d50f1e

1. Stand with your feet hip-width apart.
2. Jump laterally to the right, landing on your right foot.
3. Push off and jump to the left, landing on your left foot.
4. Swing your arms for momentum and keep your landings soft.
5. Complete 3 sets of 15 jumps per side, resting for 30 seconds between sets.

Stair Sprints

Stair sprints provide a high-intensity cardio challenge that builds leg strength and stamina.

1. Find a set of stairs.
2. Sprint up the stairs as quickly as possible.
3. Walk back down carefully to recover.
4. Repeat for the duration of the set.
5. Complete 3 sets of 810 sprints, resting for 1 minute between sets.

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Shadow Boxing

Shadow boxing improves coordination, burns calories, and adds an element of fun to your cardio routine.

1. Stand with your feet shoulder-width apart, one foot slightly forward.
2. Keep your fists up near your chin.
3. Throw quick punches into the air, alternating hands.
4. Add uppercuts or hooks for variety.
5. Complete 3 sets of 1 minute, resting for 30 seconds between sets.

Jump Rope

Jumping rope is an efficient cardio exercise that builds agility and endurance while toning your legs and arms.

1. Hold the jump rope handles with your feet together.
2. Swing the rope overhead and jump as it passes under your feet.
3. Keep a steady rhythm and stay on the balls of your feet.
4. Adjust the speed for intensity.
5. Complete 3 sets of 1 minute, resting for 30 seconds between sets.

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Bear Crawl

The bear crawl is a full-body movement that enhances mobility, core strength, and cardio fitness.

1. Start on all fours with your knees slightly off the ground.
2. Crawl forward by moving your opposite hand and foot simultaneously.
3. Keep your back flat and core engaged.
4. Reverse the crawl to return to your starting position.
5. Complete 3 sets of 20 steps, resting for 1 minute between sets.

Sprint Intervals

Sprint intervals are a high-intensity way to torch calories and improve cardiovascular endurance.

1. Find a flat space for running.
2. Sprint as fast as you can for 20 seconds.
3. Walk or jog for 40 seconds to recover.
4. Repeat for the duration of the set.
5. Complete 3 sets of 6 sprints, resting for 2 minutes between sets.

Tyler Read, BSc, CPT