Welcome to the 12 Days of Christmas Workout — your official defence system against overeating, oversleeping, and turning into a festive pudding. These full-body circuits keep you disciplined while the season does its best to pull you off course.
Table of Contents
🎄 Introduction
As we head into the festive period with all its celebrations, it’s worth thinking ahead about staying on track with your fitness goals. This time of year brings plenty of indulgence, so it pays to be practical about keeping yourself in shape.
With that in mind, we’ve put together a series of workouts based on the 12 Days of Christmas structure. They’re simple, effective full-body circuits designed to help you enjoy the season while maintaining a mindful approach to your health. Straightforward, maintainable, and ideal for burning off those extra festive calories.
📅 The Circuits
Each workout follows the structure of the traditional Christmas song: every “day” introduces a new exercise while carrying the previous ones forward. These sessions are designed to be intense, challenging your endurance, strength, and cardiovascular fitness.
Adjust repetitions or swap exercises to suit your fitness level, and make sure your form stays sharp to avoid injury. Always consult a fitness professional or healthcare provider before starting a high-intensity programme, especially if you have any pre-existing conditions.
If you’ve still got energy left at the end, add a 10-minute cardio finisher — jogging, skipping, or cycling — to take advantage of EPOC (Excess Post-Exercise Oxygen Consumption), also known as the afterburn effect.
🧝 Christmas Elf Circuit
Level - Intermediate
🔩 Overview
Choose this level if you’re short on time over the holidays — family, travel, kids, chaos — but still want to stay active. This is a simple, progressive bodyweight circuit that adds one new exercise each day. Quick, efficient, and easy to slot into a busy schedule.
⚙️ Rounds
- Beginner: 3 x rounds.
- Intermediate: 4 x rounds.
- Advanced: 5 x rounds.
🏋️♂️ Equipment
None. Every movement is fully bodyweight.
1st Day: 30-second plank.
2nd Day: Pullups x 10 reps.
3rd Day: 45-second wall sits.
4th Day: Burpees x 12 reps.
5th Day: Push-ups x 20 reps.
6th Day: Triceps dips x 20 reps.
7th Day: Hip bridges x 12 reps.
8th Day: Squats x 20 reps.
9th Day: Shoulder presses x 12 reps.
10th Day: Reverse lunges (each leg) x 24 reps (12 each leg).
11th Day: Medicine ball (or dumbbell) wood chops (each side) x 20 reps (10 each side).
12th Day: butterflies/scissor kicks x 12 reps of each exercise.
🦌 Rudolph Circuit
Level - Advanced
🔩 Overview
The Rudolph Circuit ramps up the challenge. Ideal for those who want to keep the weight off, stay sharp over Christmas, and push harder — without full-on punishment. This is another progressive bodyweight circuit, adding a new exercise each day.
Unlike the Elf Circuit, this version uses set rep targets per exercise. Complete the reps in any order you like, as long as you hit the full total by the end of each round.
⚙️ Rounds
- Beginner: 3 x rounds.
- Intermediate: 4 x rounds.
- Advanced: 5 x rounds.
🏋️♂️ Equipment
None. Entirely bodyweight.
1st Day:
100x burpees. 20 x 5 sets.
2nd Day:
50 burpees. 50 spiderman pushups.
3rd Day:
50 burpees. 50 spiderman pushups. 50 triceps dips.
4th Day:
50 burpees. 50 spiderman pushups. 50 triceps dips. 50 sit ups.
5th Day:
50 burpees. 50 spiderman pushups. 50 triceps dips. 50 sit ups. 50 bw squat and knee.
6th Day:
50 burpees. 50 spiderman pushups. 50 triceps dips. 50 sit ups. 50 bw squat and knee. 50 ankle touches.
7th Day:
50 burpees. 50 spiderman pushups. 50 triceps dips. 50 sit ups. 50 bw squat and knee. 50 ankle touches. 50 Bicycle Crunches.
8th Day:
50 burpees. 50 spiderman pushups. 50 triceps dips. 50 sit ups. 50 bw squat and knee. 50 ankle touches. 50 Bicycle Crunches. 35 Split Squats (alternating legs).
9th Day:
50 burpees. 50 spiderman pushups. 50 triceps dips. 50 sit ups. 50 bw squat and knee. 50 ankle touches. 50 Bicycle Crunches. 35 Split Squats (alternating legs). 50 Bodyweight rows.
10th Day:
50 burpees. 50 spiderman pushups. 50 triceps dips. 50 butterfly sit ups. 50 bw squat and knee. 50 ankle touches. 50 Bicycle Crunches. 35 Split Squats (alternating legs). 50 Bodyweight rows. 20 x 180 degree jumps.
11th Day:
50 burpees. 50 spiderman pushups. 50 triceps dips. 50 butterfly sit ups. 50 bw squat and knee. 50 ankle touches. 50 Bicycle Crunches. 35 Split Squats (alternating legs). 50 Bodyweight rows. 20 x 180 degree jumps. 50 suicide planks.
12th Day:
50 burpees. 50 spiderman pushups. 50 triceps dips. 50 butterfly sit ups. 50 bw squat and knee. 50 ankle touches. 50 Bicycle Crunches. 35 Split Squats (alternating legs). 50 Bodyweight rows. 20 x 180 degree jumps. 50 suicide planks. 2 minute bear crawl.
🎅 Super Santa Circuit
Level - Elite
🔩 Overview
The Super Santa Circuit adds resistance work for those determined to keep the weight down and stay disciplined through the Christmas excess. Like the Rudolph Circuit, each day assigns set rep targets per exercise. Complete the reps in any order, as long as you finish the full total each round.
This circuit is tougher, heavier, and built for a solid holiday burn — but still manageable across all 12 days without wrecking yourself.
⚙️ Rounds
- Beginner: 3 x rounds.
- Intermediate: 4 x rounds.
- Advanced: 5 x rounds.
🏋️♂️ Equipment
- Dumbbells or kettlebells are enough for most movements.
- Optional alternatives: barbells, sandbags, weighted packs.
- Keep loads medium to heavy — challenging but sustainable across the full programme.
1st Day:
Sumo Deadlift High-Pull x 60 reps.
2nd Day:
Sumo Deadlift High-Pull x 50 reps. Thrusters x 20 reps.
3rd Day:
Sumo Deadlift High-Pull x 50 reps. Thrusters x 20 reps. Pushup and row (both sides) x 10 reps.
4th Day:
Sumo Deadlift High-Pull x 50 reps. Thrusters x 20 reps. Pushup and row (both sides) x 10 reps. Power Cleans x10 reps.
5th Day:
Sumo Deadlift High-Pull x 50 reps. Thrusters x 20 reps. Pushup and row (both sides) x 10 reps. Power Cleans x10 reps. Power Snatches x 10.
6th Day:
Sumo Deadlift High-Pull x 50 reps. Thrusters x 20 reps. Pushup and row (both sides) x 10 reps. Power Cleans x10 reps. Power Snatches x 10 reps. Kettlebell Swings x 20 reps.
7th Day:
Sumo Deadlift High-Pull x 50 reps. Thrusters x 20 reps. Pushup and row (both sides) x 10 reps. Power Cleans x10 reps. Power Snatches x 10 reps. Kettlebell Swings x 20 reps. Devils Press x 10 reps.
8th Day:
Sumo Deadlift High-Pull x 50 reps. Thrusters x 20 reps. Pushup and row (both sides) x 10 reps. Power Cleans x10 reps. Power Snatches x 10 reps. Kettlebell Swings x 20 reps. Devils Press x 10 reps. Hanging Leg Raises x 20 reps.
9th Day:
Sumo Deadlift High-Pull x 50 reps. Thrusters x 20 reps. Pushup and row (both sides) x 10 reps. Power Cleans x10 reps. Power Snatches x 10 reps. Kettlebell Swings x 20 reps. Devils Press x 10 reps. Hanging Leg Raises x 20 reps. Box Jumps x 20 reps.
10th Day:
Sumo Deadlift High-Pull x 50 reps. Thrusters x 20 reps. Pushup and row (both sides) x 10 reps. Power Cleans x10 reps. Power Snatches x 10 reps. Kettlebell Swings x 20 reps. Devils Press x 10 reps. Hanging Leg Raises x 20 reps. Box Jumps x 20 reps. Shuttle runs 6x 25ms.
11th Day:
Sumo Deadlift High-Pull x 50 reps. Thrusters x 20 reps. Pushup and row (both sides) x 10 reps. Power Cleans x10 reps. Power Snatches x 10 reps. Kettlebell Swings x 20 reps. Devils Press x 10 reps. Hanging Leg Raises x 20 reps. Box Jumps x 20 reps. Shuttle runs 6x 25ms. Burpees x 20 reps.
12th Day:
Sumo Deadlift High-Pull x 50 reps. Thrusters x 20 reps. Pushup and row (both sides) x 10 reps. Power Cleans x10 reps. Power Snatches x 10 reps. Kettlebell Swings x 20 reps. Devils Press x 10 reps. Hanging Leg Raises x 20 reps. Box Jumps x 20 reps. Shuttle runs 6x 25ms. Burpees x 20 reps. Overhead Walking Lunges x 20 reps.
😈 Krampus Punishment Workout
Level – Brutal
🔩 Overview
For those who’ve overindulged, fallen off the plan, or simply refused to commit to the full 12 Days of Christmas, the Krampus Punishment Workout is your reckoning. Inspired by Krampus — the horned Christmas enforcer from Alpine folklore who deals with the naughty while Saint Nicholas rewards the nice — this high-intensity circuit is your festive accountability check.
Expect cardio, resistance work, and full-body conditioning, all wrapped in the merciless spirit of Krampus. Every movement is designed to punish, purge, and push you back into fighting shape.
⚙️ Rounds
- Beginner: 3 rounds.
- Intermediate: 4 rounds.
- Advanced: 5 rounds.
- Rule: The final set of every exercise must be to failure.
🏋️♂️ Equipment
You’ll likely need a gym for this one:
Weighted sled, medicine balls, treadmill, barbells, dumbbells, bench, and optional sandbags.
🔥 Rest
- Between stations: 15 seconds.
- Between rounds: 45 seconds.
- Final round: Increase to 1 minute rest between stations.
- Bodyweight complex: 10x squat jumps. 10x triceps push ups. 10x V-ups. Move straight from one exercise onto the next.
- Devil presses: x12 reps.
- Medicine Ball Slams: x15 slams.
- Sled Pulls: Attach a rope to a sled and pull it towards you. Focus on engaging your back and legs. x30 seconds to 1 minute each.
- Treadmill Sprints: Set a treadmill to a challenging speed and sprint for 30 seconds, followed by a 30-second rest.
- Mountain Climber Push-Ups: Perform two push-ups, then immediately transition to 10x mountain climbers, repeat x4.
- Sled Pushes: 4 sets of 30 seconds to 1 minute each.
- Deadlifts: (Barbell, dumbbells or kettlebells). x8-10 reps, focusing on maintaining proper form and engaging your posterior chain.
- Slow descent bench press: x10-12 reps.
- Slow descent barbell rows: x10-12 reps.
- Farmers’ Walk: 1 minute.
- Treadmill incline Sprints: 20-30 seconds, followed by 30 seconds rest.
- Burpee Beatdown: x15 burpees.
Workout Complete
Post-workout refuel: protein shake optional, sherry mandatory.
Wishing all you grinders a very happy Christmas. Great to overindulge, try to keep on top of it though, will make things easier for the New Year!!
Enjoy. 🙂
If you have enjoyed this workout please share or feel free to comment below 🙂
Related Posts
Our Other Posts
Kajukenbo – Born in Battle, Rooted in Tradition
Kajukenbo, the hybrid martial art born in post-war Hawaii. Built for real-world survival, it combines
Back from the Dead – Greek Pankration
Pankration was an Ancient Greek no-holds-barred martial art combining aspects of boxing and wrestling, introduced
Enter Sandman – Sleep and how to improve it
Struggling to catch those elusive Z’s? ‘Enter Sandman’ is your go-to guide for transforming restless nights
