Health
HIIT Your Holiday Goals with These Smart Moves
Health Points
- HIIT provides an efficient workout for busy holiday schedules.
- Reducing workout duration makes consistency easier during stressful times.
- Simple nutrition and hydration strategies help sustain energy and mood.
The holiday season can make it hard to fit in exercise, but sticking to healthy movement and stress-reducing workouts is key. High-intensity interval training (HIIT) is a great way to maintain fitness and boost mood in shorter sessions this winter.
HIIT Benefits
Short bursts of intense movement with breaks in between make HIIT incredibly efficient for calorie burn and supporting heart health.
“HIIT workouts are super efficient because they combine short bursts of intense exercise with a brief recovery period. This method of exercise maximizes calorie burn in minimal time, making it perfect for busy schedules,” says Stephanie Mansour.
Convenience is another perk—HIIT needs little or no gear, can be adjusted for different fitness levels, and works for people on the go or traveling.
If joint pain is a concern, try a low-impact HIIT walking session to keep it gentle and effective.
50% Rule: Scale Back to Stay Consistent
Trainer Stephanie Mansour recommends the “50-percent rule,” cutting your usual workout length or intensity in half during busy periods. This reduces pressure and helps you avoid skipping exercise entirely.
“You can reduce your usual workout intensity or duration by half. It might seem counterintuitive, but it is a game-changer during hectic times like the holidays,” she shares.
Consistency is more important than pushing hard, especially when routines are disrupted.
“Doing less is better than doing nothing, and consistency is key to achieving long-term health goals.”
31-Day Holiday HIIT Challenge
This month, combine HIIT and walking to balance intensity with accessibility. HIIT sessions keep your metabolism active, while walks offer a simple way to move more and clear your mind.
“They are fantastic choices during the holiday season because they offer a balance between intensity and accessibility,” Mansour says.
Access daily workouts, motivational walking podcasts, meditations, and stretch routines through the challenge for all-around support.
Try This 30-Minute HIIT Walk
Get started with a guided 30-minute HIIT walk for a flexible cardio boost. For more ideas, look for podcasts and routines designed to fit into hectic days.
3 Simple Nutrition Tips for Energy and Mood
Keep meal prep easy by choosing healthy habits that support your energy all month long. Dietitian Natalie Rizzo offers three quick strategies to stay nourished:
- Prep Smart Snacks: Prepare grab-and-go options packed with carbs, healthy fats, and protein to curb midday hunger and keep energy steady.
“Spending a few minutes to set yourself up with grab-and-go snack options will set you up for success when midday hunger strikes,” says Rizzo.
- Stock Convenience Foods: Quick meals are possible with whole-grain toast, yogurt with berries, canned beans, or tuna for speedy salads.
“When time is tight, having these staples nearby makes healthy eating the easiest choice,” Rizzo explains.
- Focus on Hydration: Drink water throughout the day to aid energy, digestion, and overall wellness—especially during the busy holiday rush.
“Hydration is one of the simplest ways to keep your energy up and digestion happy during the holiday rush,” says Rizzo.
Ready to stay active, energized, and resilient through the holidays? Remember, small adjustments can help you show up for yourself, one day at a time.
