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


By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The The Fit Father Project

workout plan
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 backward, 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 the New Year your healthiest year yet.

Watch the video below to get an outline of this amazing December 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 planThe 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 the New Year, 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 a 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 planIt'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 floor space.
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.

Check out the video below to see the full workout.

The HIIT Workout

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

workout planThe duration can be mixed up, but HIIT gets you to work out 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 of 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 planThis 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 throughout 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.

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 Carter Dip. PT, Precision Nutrition 1

C.O.O., The The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Brotherhood Nickname: The Fit Brit
Bragging Rights: 18 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

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A small note about research cited in this article:

*Always remember: weight loss results & health changes/improvements vary from individual to individual. Just because these studies cite certain data does not mean you will experience these results/outcomes. Always consult with your doctor before making decisions about your health. This is not medical advice – simply well-researched information for a December workout plan. Thanks for reading!


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