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From late November through New Year, your calendar fills up with dinners, travel, shopping and family. The gym is the first thing to go for many people. The good news is that you do not need to keep your full routine to keep the habit. This guide shows how to stay active through the holidays with short workouts, a little planning and no gym.
Lower the Bar, Do Not Drop It
When a routine gets interrupted, most people either try to do everything or stop completely. A better plan is to shrink the routine. If you normally work out for 45 minutes, decide on a 10-minute version for busy days. The CDC says adults can break their weekly activity into smaller chunks of time, and that some physical activity is better than none. You can read that guidance on the CDC adult activity page.
Put the Workout on the Calendar
Holiday weeks fill up fast, so treat your workout like an appointment. Pick a time on Sunday for the week ahead and write it down. Early mornings tend to survive the longest because the day has not filled up yet. If an event runs late, move the workout rather than cancel it. A 10-minute session after you get home still counts.
A 10-Minute Workout You Can Do Anywhere
You do not need equipment for this routine. Do each move for 40 seconds, rest for 20 seconds, and go through the list once or twice:
- Bodyweight squats
- Push-ups, on your knees or with your hands on a counter if you need to
- Reverse lunges, alternating legs
- Glute bridges
- Plank, on your knees if you need to
The CDC lists exercises that use your body weight, such as push-ups, as muscle-strengthening activity, so this routine counts toward your two strength days. Go at your own pace and stop if something hurts.
Keep It Going While You Travel
Travel is the other big routine breaker. A few small habits help. Book a hotel with a fitness room or ask for one with a little floor space. Pack light gear such as a resistance band, which weighs almost nothing. Walk when you can, for example around the airport while you wait or around a new neighborhood. For packing help, see our Carry-On Packing Guide, and for planning help see Holiday Travel 2026.
Use Walking to Your Advantage
Walking is the easiest holiday exercise there is. The CDC lists fast walking as a moderate-intensity activity, and you can do it in a coat with no warm-up. Try a brisk walk after a big meal, a walk with relatives while dinner cooks, or a lap around the mall before you shop. Three 10-minute walks in a day add up to 30 minutes.
Skip the Guilt
You will probably miss a few workouts in December, and that is normal. Missing them does not undo your progress. Do not try to make up for a big meal with a hard workout. Just do your short routine the next day and carry on. The goal is to arrive in January still in the habit, not to hit a perfect score.
Frequently Asked Questions
How short can a workout be and still count?
The CDC says you can break your activity into smaller chunks of time and that some activity is better than none. A 10-minute session is a real workout, and several of them in a week add up.
What if I only have a few minutes at a time?
Use them. Take the stairs, walk around the block or do a set of squats while the coffee brews. Small bits of movement across the day still count toward your weekly total.
Do I need equipment at home?
No. The routine above uses only your body weight. If you enjoy gear, a mat or a set of bands is cheap and easy to store. See our Best Fitness & Wellness Gifts 2026 list for ideas.
Should I check with a doctor first?
If you have a health condition, have been inactive for a long time or are unsure where to start, talk to your doctor. This guide is general information only.
The Bottom Line
You do not have to keep your full routine through the holidays. Shrink it, schedule it and take it with you. A 10-minute workout and a couple of brisk walks a day can keep the habit alive until January. For more ideas, visit our Fitness Zone.