How Much Exercise Do I Need? How to Stay Fit Over the Holidays
Fitness,  Making Healthy Habits,  Workouts

How Much Exercise Do I Need? How to Stay Fit Over the Holidays

🙋‍♀️ Have you ever wondered: “How much exercise do I really need?” Or … “Should I even try to stay fit over the holidays?”

We’re all busy this time of year, so how much exercise do you really need (when you don’t feel like you have ANY extra time at all)?

Sure, you can try to log 10k steps, attend exercise or yoga classes, but those all take TIME.

How to Stay Fit When You Don’t Have the Time

In this post, let’s talk about how to stay fit even when you don’t feel like you have the bandwidth to do anything else. In a busy seasons of life, my rules of thumb are:

  1. Workouts: 20 minutes of intentional and challenging exercise, 3 times per week

2. Do something active every day


Have a Fit Holiday with No-Equipment 20-Minute Workout 

  • Do you need a gym? NO – do it at home
  • What equipment do you need? NONE – use your bodyweight
  • Do you need a lot of space? NOPE – just an area about the size of a yoga mat

While you don’t need a gym equipment or space, here’s what do you need: 

  • Clothes you can move around in 🤸‍♀️
  • 20 minutes ⌚️
  • A patch of floor
  • Internet – for looking up a workout 🧑‍💻
  • Timer (optional, but a clock of some sort is handy) ⏱


  1. Google “20 minute at home no equipment workouts” and choose one! (Or, use the one I give below, or here’s a 20-min arm workout) ⬇️
  2. Set your timer/clock for 20 minutes, or follow the YouTube video for 20 minutes.
  3. Feel strong, healthy, and great about yourself for working out. 😇

➡️ 20-Min Workout

Set your timer for 20 minutes and do As Many Rounds as Possible (AMRAP) of:

  • 10 burpees
  • 20 push ups
  • 30 sit-ups or crunches
  • 40 bodyweight squats
  • 50-second plank hold

😮‍💨 Take breaks as needed

Stay Fit by Doing Something Active Every Day

It may sound overwhelming to try to do something active every day, so let’s make it easy and brainstorm some things that you may do already. Being active every day doesn’t have to be a 10-mile hike or a day-long event. Here are some ideas to get you started:

  • Go for a walk or jog with a friend or family member 🏃🏼‍♀️🏃‍♂️
  • Go ice skating, hiking, cross-country skiing ⛸
  • Speed-clean your living space, shovel snow, other yard work 🧹
  • Start a yoga practice with free online classes 🧘‍♂️

Should you stay fit over the holidays? YES!

You know the answer is YES, and now you know how to do it:

  1. Aim for three 20-minute workouts every week
  2. Do something active every day

In case you need more motivation, here are just a few of the benefits from staying fit over the holidays (and all year):

  • Keep your metabolism running higher and healthy during holiday feasting. 🔥
  • Maintain or build muscle and fitness – which looks good AND helps with metabolic health. 💪 
  • Endorphins – brain chemicals released during/after exercise make you feel good! 😌
  • Self care – exercise is “me time”. Something you do to clear your head while looking after your body.🧍‍♀️

Happy – healthy – holidays!!

#healthyhabits #quickworkouts #noequipmentworkout #healthyholidays