The holidays are here! That means spending time with loved ones, last-minute work deadlines and shopping for presents takes over our to-do list — pushing workouts to the back-burner. Let’s be honest: The holidays aren’t the time for making sweeping changes to our health routine. Instead, it’s about maintaining our progress and moving in ways that ease stress and keep us feeling our best.
That’s why we’re focusing on high-intensity interval training — or HIIT — to keep you moving toward your health goals this holiday season. This style of training boosts metabolism, burns calories and improves mood and energy levels in a fraction of the time — setting you up to hit the ground running in January (pun intended)!
Learn why cutting your workout time in half and focusing on HIIT is a smart choice this time of year — and join our 31-Day Holiday HIIT Challenge to take all off the guesswork out of your fitness routine!
HIIT Benefits
“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 TODAY Fitness Contributor and Start TODAY trainer Stephanie Mansour. “HIIT workouts also are great for improving your cardiovascular fitness and endurance levels.”
These types of workouts can be done anywhere with no equipment, making them easy to squeeze in on the go or when traveling. If you have joint issues or are recovering from an injury, HIIT workouts are also easy to modify to keep them high intensity without being high impact. Try this Low-Impact HIIT Walking Routine for an interval workout that revs the metabolism while being easy on the joints.
50% Rule: Why You Should Cut Your Workouts In Half This Month
You may be surprised to hear that a personal trainer is telling you to look at your workout routine and cut it in half. But that is exactly what Mansour wants you to do this month — and she calls it the “50-percent rule.”
“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 says. “By lowering the bar, you make exercise less intimidating and more manageable. This approach helps you stay consistent with your routine, preventing a complete fitness slump.”
Remember, Mansour says: “Doing less is better than doing nothing, and consistency is key to achieving long-term health goals.”
31-Day Holiday HIIT Challenge
>>Download the calendar here!
This month, you will be focusing on two types of movement: HIIT and walking. “They are fantastic choices during the holiday season because they offer a balance between intensity and accessibility,” says Mansour. “HIIT workouts help burn calories in a short amount of time (like extra calories from holiday meals), keeping your metabolism revved up. Walking is a low-impact activity that is easy to fit into your day, whether it is a stroll after dinner or a quick walk during a break. Both options are great for managing stress and maintaining your fitness levels without feeling overwhelmed.”
For the full challenge, including a new HIIT workout each day, motivational walking podcasts, guided meditations and stretch routines, download the Start TODAY app!
Sample 30-Minute HIIT Walk
Here is a taste of Mansour’s 30-Minute Guided HIIT Walk. Get the full podcast, plus dozens of other HIIT walks and workout routines, here!
3 Simple Nutrition Tips to Boost Energy and Mood
We’re also following the less is more mentality when it comes to what is on our plate this month. This means focusing on small daily habits that will keep your mood and energy up and take the stress out of preparing meals during an already hectic time. Start TODAY dietitian Natalie Rizzo shares three simple tips to follow:
Prep Smart Snacks
“Busy days plus high-intensity workouts is a recipe for getting overly hungry if you’re not prepared,” she says. “Spending a few minutes to set yourself up with grab-and-go snack options will set you up for success when midday hunger strikes.” Rizzo suggests the Pumpkin Energy Bites with Chocolate Drizzle from the Start TODAY app, which take just a few minutes to make and satisfy your midday sweet cravings. “A quick snack with carbs, healthy fats, and a little protein keeps energy steady and helps you avoid falling into unhealthy snacking habits,” she says.
Stock Your Kitchen With Convenience Foods
“You don’t need to spend hours in the kitchen to eat something nourishing. Stock your kitchen with a few simple staples that can turn into fast, healthy mini-meals, like whole-grain toast with nut butter, a yogurt cup topped with frozen berries, microwavable oatmeal, a can of chickpeas you can toss into a salad or canned tuna to throw on top of a bagged salad mix,” Rizzo says. “When time is tight, having these staples nearby makes healthy eating the easiest choice.”
Looking for inspiration? The Start TODAY app has tons of quick and healthy recipes that take 10-minutes or less to prepare.
Focus On Hydration
“Hydration is one of the simplest ways to keep your energy up and digestion happy during the holiday rush,” says Rizzo. “Start your morning with a full glass of water, keep a bottle nearby during workouts, and sip consistently throughout the day. Even mild dehydration can leave you feeling sluggish, so staying hydrated helps you power through HIIT sessions and handle the hustle of the season with more ease.”
Listen to the full podcast — and get more advice from Rizzo on healthy holiday travel — here!
This article was originally published on TODAY.com