12 Days of Christmas Exercises: Fun & Effective Home Workouts

The holiday season brings joy, family time, and let's be honest—plenty of delicious treats. Staying active can be challenging, but that’s exactly why the 12 days of Christmas workout exists. It's festive, fun, and structured in a way that helps you stay consistent during the busiest time of year while actually enjoying yourself.

This workout isn't just another fitness trend. Just like the song, it builds gradually—giving you a full-body workout that'll have you feeling strong and energized.

Whether you're working out at home with no equipment, have access to dumbbells, kettlebells, or cardio machines, there’s a version in this guide for you. This breakdown covers all fitness levels and every setup.

The 12 days of Christmas workout is inspired by the classic holiday song. Just like the lyrics, the workout builds on itself each “day.” You start with exercise 1. Then you perform exercise 1 + 2. Then 1 + 2 + 3… and continue layering movements until all 12 exercises are complete.

The structure is fun, challenging, and surprisingly effective because the repetitions increase in volume as you progress through the list—creating a sneaky endurance and strength workout.

If you're short on time, you can cut the list in half and do a “6 days of Christmas” format. But if you're ready for a full holiday burn, the 12-move version hits everything from legs and core to upper body and conditioning.

Designing your own 12 days of Christmas workout is easier than it looks once you understand the pattern. But there are some things you'll want to keep in mind to make it effective and safe.

Choose 12 Exercises With a Purpose

When picking your exercises, mix strength, cardio, and core so the workout feels balanced instead of random. For example, squats, rowing, kettlebell swings, and burpees all fit well. You don't want to put all your push-ups, burpees, and shoulder presses back-to-back because you'll burn out your shoulders way too fast. Instead, spread them out so you're giving different muscle groups a chance to recover while you work on something else.

Arrange From Easier to Harder

Place simpler movements earlier, like “1 push-up”, and save tougher ones for later rounds, like “12 burpees”. This keeps the flow manageable as the workout volume increases. If you're working out at home, consider adding some cardio equipment like a walking pad for one of your exercises. It breaks up the body weight movements and gives you a nice active recovery moment.

Keep The Total Time in Mind

A full 12-day workout usually takes 20–40 minutes, depending on exercise difficulty and rest periods. If you want a shorter session, choose lower-impact movements or limit the program to 8 days instead of 12.

Personalize for Your Fitness Level

If you're more advanced, swap in explosive movements or add weights. If you're a beginner, slow the pace, use modified variations, and focus on form rather than speed.

After learning how a 12 days of Christmas workout is structured, you might feel excited but still confused about how to put everything together. To make it easier for you to follow, we prepared several different versions of this workout. The one below is the first program, a cardio-focused routine designed to boost your heart rate and burn calories. You can do this entirely with body weight, or incorporate some equipment if you have it.

12 Days of Christmas Cardio Workout Plan

Training tips

• Expected duration: 20–35 minutes, depending on pace.
• On the rowing machine, remember the sequence: legs → core → arms.
• On the walking pad, choose a safe speed that avoids heavy stomping.
• If you live in an apartment, use a noise-reducing mat under your walking pad to reduce vibration.

This version uses simple, repeatable cardio movements along with two compact machines many people have at home: a rowing machine and a walking pad. It may be only 20–35 minutes but, you will be one hot, sweaty mess once this workout is complete.

If you don’t already have these tools, the Merach R50 Air Rower and the Merach W50 Walking Pad are two solid options that make this workout much easier to follow. The Merach R50 Air Rower is smooth, responsive, and great for interval training, where you switch between short strokes and longer pulls. Its airflow resistance adjusts naturally with your effort.

The Merach W50 Walking Pad is compact, quiet, and ideal for fast-walk intervals. Because of its 3.5 HP motor, 0-12% incline, and save-spacing design, it’s perfect for home cardio sessions, even if you’re in an apartment or sharing a living room.

Together, these two machines help you maintain a smooth rhythm throughout the routine and keep each round effective.

This kettlebell edition of the 12 days of Christmas challenge is perfect if you prefer strength training or want to add more strength, power, and full-body conditioning. A single kettlebell is all you need.

12 Days of Christmas Kettlebell Workout Plan

Training Tips

• Choose a kettlebell weight that allows perfect form even under fatigue.
• If your form starts breaking down, reduce reps or slow the pace.
• Keep transitions quick to maintain intensity.
• Focus on strong hip drive during swings and cleans.
• If you’re new to kettlebell training, practice each move separately before doing the full ladder.

You'll build strength, power, and endurance all in this one session. And if you want to add some cardio between rounds, hop on your vibration plate for 30 seconds—it's a great way to keep your heart rate up while giving your muscles a different kind of stimulus.

If you enjoyed the cardio and kettlebell versions but prefer something simple that you can do anywhere without equipment, this third option is for you. The 12 days of Christmas body weight workout is designed to be accessible, fast-paced, and effective whether you're training at home, in a hotel, or during holiday travel.

12 Days of Christmas Bodyweight Workout Plan

Training Tips

• Maintain steady breathing as the rounds get longer.
• Move efficiently but avoid rushing—quality reps matter.
• If any exercise feels too intense, reduce the reps or use a modified variation.
• Keep transitions quick to maintain conditioning intensity.

These bodyweight exercises require no equipment, making this a workout you can do right at home. Each bodyweight exercise in this Christmas workout quickly increases your heart rate. You'll be working your entire body, building strength, and getting in some solid cardio all at once.

Fitness doesn't have an age limit, and we believe everyone should be able to enjoy a festive workout. For seniors or anyone dealing with mobility issues, here's a gentler version that still gets you moving. This 12 days of Christmas workout for seniors includes simple bodyweight exercises, balance-friendly movements, and a light session on an exercise bike.

12 Days of Christmas Workout Plan for Seniors

Training Tips

• Move slowly and intentionally — speed is not the goal.
• Use a sturdy chair, countertop, or wall for balance support.
• If you feel dizzy or short of breath, stop and rest immediately.
• Hydrate well, especially if you include the exercise bike segment.
• Shoes with a good grip or training on a non-slip surface improve safety.
• If you have knee, hip, or back issues, adjust the step height or reduce reps.

All movements are low-impact, controlled, and safe for everyday mobility. You can perform this routine at home, and you can adjust the pace or reps based on your comfort level.

If you’re looking for a recumbent exercise bike for seniors that’s gentle on the joints but still keeps you active during the holiday season, the Merach S19 Pro Recumbent Exercise Bike is designed specifically for older adults. Its low-impact magnetic resistance protects sensitive knees and hips, while the built-in pulse sensors help you monitor your heart rate so you stay within a healthy training zone. The ergonomic mesh backrest supports your spine, reduces lower-back pressure, and helps you maintain good posture throughout your ride.

Want to make the most of your twelve days of Christmas workout? Here are some tips we've learned from doing these ourselves:

• Stay organized: It's also worth playing the song to remind yourself how the format works. Seriously, put on the actual "12 days of Christmas" song—it helps you remember the pattern and makes the whole thing more fun.
• Warm up properly: Don't jump straight into burpees and jump squats. Spend 5-10 minutes warming up with some light cardio and dynamic stretches. Your body will thank you.
• Track your progress: Write down your time when you complete the workout. To stay motivated, try completing these Christmas-themed exercises multiple times this season and see if you can improve your finishing time.
• Modify when needed: There's no shame in scaling movements. It's way better to complete the workout with good form using modifications than to push through with bad form and risk injury.
• Make it social: If you've got a mate in mind who feels just as sadistic — we mean, festive — as you, split the reps on a you-go-I-go basis or work in synchro if you don't want to reduce your reps. Working out with a partner makes it way more fun and keeps you accountable.

As you get started on this festive and fun fitness challenge, it’s normal to have questions. Below, we’ve answered the most common questions to help you complete the 12 days strong, safely, and successfully.

Q1: How long does the 12 days of Christmas workout take to complete?

Total workout time is approx. 25 mins for one full round. However, your time will vary based on your fitness level, the exercises you choose, and whether you take rest breaks. Beginners might need 35-40 minutes, while advanced athletes could finish in 20-25 minutes.

Q2: What's the best 12 days of Christmas workout for weight loss?

The cardio-focused version with lots of jumping movements and high-intensity exercises will burn the most calories. But honestly, any version of this workout will help with weight loss when combined with a healthy diet. The key is picking a version you'll actually stick with and enjoy.

Q3: Do I need equipment for a 12-day Christmas exercise challenge?

Nope! These bodyweight exercises require no equipment, making this a workout you can do right at home. That said, if you have access to equipment like kettlebells, dumbbells, or even cardio machines, they can add variety and make the workout more challenging.

Q4: How many total reps do you do in the 12 days of Christmas workout?

Continue this way until the final round of 12 Overhead Walking Lunges, 11 Burpees, and each movement descending in repetitions all the way down to 1 SDLHP — 364 total repetitions. That's right—364 reps total if you complete the entire workout. It's a lot, but you've got this!

Congratulations! You've now completed the 12 days of Christmas Workout — a fun, festive, and effective way to stay active during the holidays. Whether you finished all twelve days or adapted it to fit your schedule, you’ve taken meaningful steps toward a stronger, healthier you.

We truly hope you enjoyed this strength-focused routine and that it brings you energy and joy throughout the holiday season — and beyond. Thank you for your continued trust and support throughout the year. It’s because of you that we’re inspired to keep creating content.

Wishing you and your loved ones a very Merry Christmas, filled with warmth, wellness, and wonderful moments. Here’s to finishing the year strong and to a bright, active year ahead🎄🎅!