14 HIIT Workouts to Get You Through the New Year

The holidays are a time of good cheer, but with all the celebrations and libations, it’s easy to overstuff your stockings. The (sort of) good news is that the average holiday weight gain is only about 2 pounds, which means if you keep up with your regular training — and set your sights on maintenance rather than getting lean — you can sail through the season unscathed.

These time-efficient high-intensity interval training (HIIT) workouts use free weights, machines and your bodyweight to help you get your sweat on. So take a deep breath, make smart choices, be good to yourself — and leave the holiday heft to Santa.

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Tinsel-Time T(ab)ata

Tabatas are the fastest way — literally and figuratively — to incite fat burning. For best results, do the 20-second work intervals at 100 percent all-out intensity — then relish those oh-so-sweet 10 seconds of rest. Complete eight total rounds (four minutes) for a fully cooked core. Want a challenge? Try to match or beat the number of reps you get for each round.

Exercise	Seconds
Butterfly Sit-Up	20
Rest	10

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Cheery Chipper

Complete all reps of one move before continuing to the next. Rest only as needed; as soon as you catch your breath, get back to it.

Exercise	Reps
Dumbbell Goblet Squat	50
Dumbbell Two-Arm Bent-Over Row	40
Renegade Row	30
Push-Up	20
Tuck Jump	10

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Merry MetCon

This workout combines running with power and strength moves for the ultimate fat-burning cocktail. Use the same barbell for the thrusters and the deadlifts and err on the lighter side to ensure you can finish all reps of both moves.

Part 1: Complete three rounds

Exercise	Reps/Distance
Barbell Thruster	6
Kettlebell Swing	9
V-Up	12
Run	400m (or 2 min.)

Rest two minutes.

Part 2: Complete three rounds

Exercise	Reps/Distance
Barbell Deadlift	12
Dumbbell Bent-Over Row	9
Burpee	6
Run	400m (or 2 min.)

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Eggnog EMOM

Every minute on the minute, complete the indicated task. Rest any remaining time, then begin again at the top of the next minute. Complete six rounds (18 minutes).

Minute	Exercise	Reps
1	Deadlift	15
2	Burpee	10
3	Box Jump	8

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Bodyweight Blitzen

Complete as many rounds and reps of the following workout as possible in 15 minutes (AMRAP). Keep track of your score and try to beat it next time Santa comes to town.

Exercise	Reps/Distance
Air Squat	20
Push-Up	15
Walking Lunge	10
Pull-Up	5
Run	200m (or 1 min.)

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Snow-Woman Sculpt

Choose a barbell, dumbbells or a combination of both, and begin with a moderate load. With each set, increase the weight and decrease the reps. Complete all sets and reps of an exercise before moving on to the next.

Exercise	Sets	Reps
Reverse Lunge	5	12, 10, 8, 6, 4 (each leg)
Bench Press	5	12, 10, 8, 6, 4
Bent-Over Row	5	12, 10, 8, 6, 4
Triceps Pressdown	5	15, 12, 10, 8, 6
Biceps Curl	5	15, 12, 10, 8, 6
Shoulder Press	5	15, 12, 10, 8, 6

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Office-Party Intervals

Grab a few sets of dumbbells and complete four rounds of the following workout (more if you sat on the copier …). Rest 60 seconds between rounds.

Exercise	Seconds
Dumbbell Walking Lunge	45
Rest	15
Jumping Jacks	45
Rest	15
Arnold Shoulder Press	45
Rest	15
High Knees	45
Rest	15
Dumbbell Lateral Lunge	45
Rest	15
Butt Kicks	45
Rest	15
Dumbbell Front-to-Lateral Raise	45
Rest	15
Football Run	45
Rest	60

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Polar Bear Barbell Complex

Load a barbell with a moderate weight. (Hint: Whichever move is your weakest should determine your load.) One rep of each move = one cycle. Seven cycles = one round. Complete five total rounds.

The Flow

1. Clean the barbell up to the front-rack position.
2. Do a front squat.
3. As you stand, perform a push press; place the bar across
   your upper back and traps.
4. Do a back squat.
5. As you stand, perform a push press; bring the bar to the
   front-rack position.
6. Return the bar to the floor to complete one cycle.
7. Repeat.

Exercises

• Power Clean
• Front Squat
• Push Press
• Back Squat
• Push Press

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Jingle-Bell Jump

Nothing incites metabolic change like an explosive workout, and this one will get your lords-a-leaping. Complete three rounds of the following workout, resting 60 seconds between rounds. Finish with a deceleration drill using a knee-high box or bench.

Feeling badass? Do double-unders instead of single-unders when jumping rope.

Exercise	Seconds
Speedskater	30
Rest	30
Forward Bound	30
Rest	30
Jump Rope	30
Rest	30
Vertical Jump	30
Rest	60

Finisher: Complete two rounds

Exercise	Reps/Time
Box Jump Down	5
Rest	30–60 seconds

With this drill, you want to “stick the landing”: Simply step off the box, land softly and hold in the landing position for five seconds. This trains your body to better absorb impact and helps prevent injury.

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Run-Run Rudolph

Lace up and hit the road — or the treadmill — with this sprinting circuit and 360-degree core finisher.

Warm-Up

Jog/run five minutes at a moderate pace, then perform some dynamic stretches such as leg swings, arm circles and the like.

Sprint-ervals: Complete 10 rounds

Activity	Seconds
Sprint	20
Walk	40

Cool-Down

Jog five minutes at an easy pace.

Finisher: Complete four rounds

Exercise	Reps
Bicycle Crunch	20 (each side)
Dead Bug	10 (each side)
Flutter Kick	20 (each side)
Superman	10

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Silver ’Bells

Using a moderately heavy kettlebell, complete three rounds of each superset or tri-set. Rest 30 seconds between rounds and 60 seconds between supersets/tri-sets. Bonus points if you can carry a tune while swinging your kettlebell.

Superset 1

Exercise	Reps/Time
Kettlebell Swing	20
Kettlebell Goblet Squat	15
Rest	30 seconds

Tri-Set 1

Exercise	Reps/Distance/Time
Kettlebell One-Arm Push Press (right)	10
Kettlebell One-Arm Farmer's Carry (right)	20 yards
Kettlebell One-Arm Row (right)	10
Rest	30 seconds

Tri-Set 2

Exercise	Reps/Distance/Time
Kettlebell One-Arm Push Press (left)	10
Kettlebell One-Arm Farmer’s Carry (left)	20 yards
Kettlebell One-Arm Row (left)	10
Rest	30 seconds

Superset 2

Exercise	Reps/Time
Kettlebell Deadlift	20
Kettlebell Sumo Squat	20
Rest	30 seconds

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Hanukkah HIIT

Choose your favorite cardio machine or activity and do this quickie 10-minute workout to bust stress on those super-busy days. It’s also a great finisher after strength training to empty your tank.

Minutes	Intensity	% Max Effort
0-2	Moderate	60-70
2-3	Moderately hard	75
3-4	Moderate	60
4-4:30	Hard	85
4:30-5:30	Moderate	65
5:30-6	Very hard	90
6-7	Moderate	65
7-7:30	Extremely hard	95-100
7:30-8:30	Moderate	60
8:30-9	Extremely hard	95-100
9-10	Easy	40

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The 12 Days of Crossfit

This “12-day” workout format lends itself to any exercise combination you can imagine. Here, some of the usual suspects from CrossFit flesh out the lineup. To save time, use the same barbell/weight for the push presses, deadlifts and thrusters.

The Flow

Round 1 = 1 Burpee. Round 2 = 1 Burpee + 2 Pistol Squats. Round 3 = 1 Burpee + 2 Pistol Squats + 3 Toes-to-Bar. Continue this way, adding an exercise with each round, for a total of 12 rounds.

Reps	Exercise
1	Burpee
2	Pistol Squats
3	Toes-to-Bar
4	Pull-Ups
5	Box Jump-Overs
6	Kettlebell Swings
7	Air Squats
8	Wall Balls
9	Push-Ups
10	Barbell/Dumbbell Push Presses
11	Barbell/Dumbbell Deadlifts
12	Barbell/Dumbbell Thrusters

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Dreidel Drop

This gym-centric, total-body workout uses machines and drop sets to get the job done. On the last set of each move, do a drop set: Perform as many reps as you can with one weight, then drop (reduce) the weight a few pounds and resume your repping. Drop the weight one more time and rep it out to failure.

Exercise	Sets	Reps
Leg Press	3	10-12
Smith-Machine Squat	3	8-10
Calf Raise	3	15
Incline Chest Press	3	8-10
Lat Pulldown	3	8-10
Cable Lateral Raise	3	10-12
Cable Rope Triceps Pressdown	3	12-15
Cable Rope Crunch	3	12-15
Cable Rope Curl	3	12-15