December Workout Plan – Don’t Fall Off The Wagon Before Christmas

How to stay in shape through the holidays.
By Stuart Carter, Men’s Health Coach & Head Trainer, The Fit Father Project

We’re fast approaching December and that can be a time where many of you will decide to give it all up until the New Year. This way of thinking will seriously hurt your progress.

This all or nothing mentality will have you going backwards, gaining 10-15lbs and starting off again in January, from Ground Zero.

I really want to help you break this cycle and get you through December with as minimal damage as possible.

What Will Help Me?

I know that December is one of the busiest months of the year. It usually includes lots of festivities with food and drinks in abundance.

workout planTo give you a solid structure for December, I’d highly recommend getting underway with our FF30X plan.

It’s already helped thousands of men get in great shape.

FF30X is our full 30-day program that includes all you’ll need for healthy eating and workouts.

It also contains outstanding accountability steps to keep you fully on track.

However, if  you don’t feel ready for it just now, that’s totally fine.

The December workout plan I’m going to share with you below will help you to hit January with a strong motivation to make 2018 your healthiest year yet.

workout plan

The December Workout Plan Structure

This December workout plan has been prepared using principles taken from the FF30X program that I’ve introduced you to, above.

workout plan

The main purpose of it, is to help you remain consistent throughout the holidays.

It will help you build healthy habits that you can maintain as you steamroll into 2018, motivated to be in great shape.

The workout plan is kept short, so you can fit each session into your days without disturbing your regular schedule.

In fact, it only requires 120 minutes of exercise each week. These 2 hours consist of 25-35 minute workouts, which I will give you links to further down the page.

The structure gives you 2 weeks that will be repeated, so weeks 1 and 3 will be the same and weeks 2 and 4 will be the same. You will do these in rotation.

Weeks 1 & 3:

  • Tue – Rest
  • Thu – HIIT workout
  • Fri – Rest
  • Sun – Physical activity of your choice

Weeks 2 & 4:

  • Tue – Rest
  • Thu – HIIT workout
  • Fri – Rest
  • Sun – Physical activity of your choice

The 24-Minute Fat Burning Workout

This great workout is exactly what the name suggests.

workout plan

It’s a short, explosive workout that combines strength, cardio and flexibility aspects, helping you to burn fat quickly and boost your metabolism.

Using a set of dumbbells or kettlebells, the workout will have you do a pyramid of reps, up and back down, using 5 simple exercises.

Due to the limited equipment, you can do this in your own home, in a small area. It’s a perfect workout for those of you with limited time and space.

workout plan

The 35-Minute Strength Workout

This is another short workout that can be completed with a pair of dumbbells or kettlebells and limited floorspace.

workout plan

The main focus for this particular workout, is to increase your muscle mass and therefore increase your metabolism further.

As muscle mass is the metabolic engine of your body, the more you have, the more calories you naturally burn each day.

The workout uses super-sets of two exercises in each block, to give you a full body workout in minimal time.

The HIIT Workout

HIIT stands for High Intensity Interval Training and is a way of doing cardio exercise in short sessions.

workout planThe durations can be mixed up, but HIIT gets you to workout in short bursts of high intensity activity and short periods of active rest.

For example, you could do a 20 minute run where you sprint for 15 seconds every minute, with 45 seconds light jogging.

If you walk on a treadmill, you could set the speed at 6 km/h and use the gradient at 6 for 15 seconds and 2 for 45 seconds of each minute.

The Physical Activity Of Your Choice

The physical activity on a Sunday can be anything, like walking with your family after your Sunday lunch, walking your dogs, or a nice bike ride with your buddies.

workout plan

This part of the workout plan couldn’t be any easier. You simply select an activity you like and spend some time enjoying yourself as you do it.

It’s a great way to get yourself out of the house on a Sunday and the perfect time to be active with your friends and/or family.

How Will This Workout Plan Help Me?

Following this workout plan will help you to keep your metabolism high through the whole month, which is perfect when there are so many feasts and parties going on.

workout planAs I’ve mentioned above, it will also help you to create strong habits that you can carry into the New Year.

Working out over the holiday season is great for your motivation.

As everyone around you is overeating and putting on weight, you’ll be staying healthy and can launch into the New Year with good energy, strong habits and a head start on those that have over-indulged.

workout plan

Ok, so what now?

So, stick to this plan closely, eat sensibly, stay hydrated and sleep well.

Follow these steps and you’ll have your healthiest December yet.

Enjoy yourself and have an awesome time this Christmas.

Your new friend & health coach,

stuart-headshotStuart Carter
Head Training Staff, The Fit Father Project

Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide’, Father of 4 boys and Husband to a Venezuelan beauty.

If you’re interested in a proven and completely laid out “done-for-you” weight loss meal plan & workout routine - designed for you as a busy man…

I’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X). Inside FF30X, you'll receive:

  • The simple & delicious Fit Father Meal Plan
  • The metabolism boosting Fit Father 30X Workout (under 90 min/week)
  • VIP email coaching where I'll personally walk you through the program

Read the FF30X Program overview letter here to see how our plan can help you lose weight - without the complication & restriction of normal diets.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info for a December workout plan.

Written by Stuart Carter
I'm Stuart, one of the head trainers here at The Fit Father Project. Having been an overweight teenager, I got into regular activity at the age of 18 and after a few years decided to make a living from it.  I've been a trainer since 2001, and my passion lies in helping men get & stay healthy for life. I'm the author of ‘The Easy Fitness Guide’ and I joined the Fit Father Project in 2016 to help more men lose weight and live healthier for their families. My Twitter: @3sdfitness.