Holiday HIIT workout

The holiday season is notorious for being overly busy and packed with various obligations. I put together a quick HIIT workout that you can do at home that can be done in about 15-20 minutes. So make time for yourself during this busy season and try out this workout!

Check out this video with all of the exercises:



  • One flat resistance band
  • One circle resistance band (if you only have a flat band you can tie it into a circle)

Go through all the exercises with as little rest as possible, take a 30 to 60 sec break after you have done all 4 exercises and then repeat for 3-5 sets.

1. Sumo squat with band reverse fly: 30 to 45 sec

  • Position your feet nice and wide with toes pointing slightly outward and hold a band in front of you at approximately chest level.
  • Squat down, keep your arms straight in front of you.
  • Push back up through your heels, squeeze your glutes.
  • Pull the band apart, make sure not to shrug and squeeze your shoulder blades together.

If you find that you are shrugging through this movement, lower your arms a bit below chest level.

2. Banded mountain climber: 30 to 45 sec

  • Place a band around the arches of both feet.
  • Lower into a high plank position, with feet about hip width.
  • Engage your core and drive one knee up toward your elbow on the same side with a controlled motion.
  • Bring that leg back to starting position and repeat on the other side.

To make this exercise more difficult you can bring your knee towards the elbow on the opposite side, and tap your hand to your knee. This requires lots of core strength so make sure your hips stay level if you try this variation!

3. Banded squat jack: 30 to 45 sec

  • Place a band around your ankles.
  • Start with your feet together and your knees and hip slightly bent (think a quarter squat position).
  • Jump your feet out like you would for a jumping jack, keeping your legs bent; Squeeze your glutes!
  • Jump your feet back into the starting position. Remember to stay low, do not stand straight up!

To make this exercise more difficult you can hold a weight in front of you if you have one available.

4. Military push-up with banded toe taps: 30 to 45 sec

  • Place a band around your ankles and lower into a high plank position.
  • From here you are going to lower yourself down on to your forearms one side at a time so that you are in a low plank.
  • Once in a low plank you are going to squeeze the outer portion of your glute and step one foot out to the side, then step it back in and repeat on the other side.
  • From here you are going to push yourself back up into a high plank one side at a time.

Remember to keep your core engaged, butt down and try not to rock your hips. To make this exercise more difficult you can jump both feet out at the same time rather than stepping out each leg individually.


I hope you enjoyed this workout; if you have any questions feel free to email me at

Happy holidays!


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