Total Gym Holiday HITT Challenge

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Total Gym Holiday HITT Challenge

Maria Sollon, MS, CSCS, PES

Life doesn’t pause for the holidays, and neither should your movement. Between the chaos of errands and the joy of celebrations, fitness can feel like an afterthought – but not this year! This holiday challenge is all about sneaking in bursts of activity that are quick, fun, and keep you feeling strong and energized.  So, let’s turn the season of giving into a season of moving and channel some energy into your workouts!

Challenge Description
High-Intensity Interval Training (HIIT) is a quick, powerful way to boost strength and endurance by pushing your muscles to their maximum potential in short bursts of effort. This Holiday HIIT Challenge delivers a fast, effective, and festive workout designed to energize your entire body in just 20 minutes. With a mix of dynamic, high-intensity moves, the goal is to push your limits, build strength, and leave you feeling accomplished and ready to take on the season.

What to Expect

  • A heart-pumping workout designed to build strength, boost endurance, and elevate your holiday energy.
  • A dynamic mix of cardio, strength, and core moves that challenge your fitness from every angle.
  • A quick, efficient, and effective full-body burn using your Total Gym.

Directions:

  1. Perform each exercise for 40 seconds, followed by 20 seconds of active recovery
  2. Complete 2 rounds for a total of 20 minutes.
  3. Modify the intensity as needed to match your fitness level.
  4. GB = Glide Board

Set Up:

  • Total Gym, Squat Stand, Pull-up Bars
  • Medium Incline suggested
  • A timer or stopwatch (your phone works perfectly!)
  • A towel, water bottle, and your holiday spirit!
  • Optional: A holiday playlist to keep the energy high and festive!

The Holiday HIIT Lineup:

  1. Jingle Bell Jump & Crunch
    • Place feet hip distance apart on the GB. Squat, then add an explosive hop while simultaneously performing a crunch.
    • Modify: Perform same movement without the hop.
    • Tip: Be mindful with your range of motion on the hop to avoid hitting the pull-up bars. The exercise is a controlled hop, not a full on jump.  Land softly with your knees and toes in the same direction and keep your lower back pressing into the GB at all times.
  1. Reindeer Run
    • Alternate jog hops while bringing the opposite elbow to knee.
    • Modify: Omit the hop and focus on alternating oblique crunch
    • Tip: Land light on the feet and focus on the torso rotation to work the obliques.
  1. Star Crunch
    • Same position and motion as #1. Perform a squat and add an explosive split hop with a crunch!  (Legs open to GB distance.)
    • Modify: Perform alternate single leg squats with a crunch on the extension.
    • Tip: Land lightly while keeping the core engaged and pressed into the GB. Remember this is a light hop, not a full jump so that you stay clear of the GB hitting the pull-up bars.
  1. Bridge Rocks
    • Lie face up on the GB with heels placed on the top of the Squat Stand. Tuck the pelvis and roll the slower spine off the GB.  Maintain this activated tuck and begin to “rock” the GB in a small and quick open / closed motion.
    • Modify: Lift and lower hips while keeping GB still.
    • Tip: Focus on keeping the hips lifted with the ribs and upper torso down on the GB. Drive the energy through the heels to fully engage the glutes.
  1. Sleigh Pushes
    • Face the Squat Stand and assume a kneeling plank position with an open GB. Hands can be positioned wide or parallel on the Squat Stand. Maintain the kneeling plank to perform gliding push-ups that challenge your chest, shoulders, and core.
    • Modify: Face the vertical column to perform incline push-ups with a closed or open GB. Option to extend legs into a full plank.
    • Tip: Maintain a straight line from head to knees (or head to heels if in full plank).
  1. Sugar Plum Pulls
    • Lie face down towards the top of the GB with knees bent/ ankles crossed. Perform incline pull-ups to strengthen your back and arms. Use an overhand or underhand grip.
    • Modify: Adjust incline to accommodate strength. Advanced: add plyometric catches
    • Tip: Keep your movements smooth and controlled for maximum effect.
  1. Glute Presses (Right Leg)
    • Face the vertical column to assume a kneeling position with forearms anchored towards the top of the GB. Keep one leg kneeling on the GB and place the other foot onto the squat stand. Maintaining core control, open the GB and extend the leg to target your glute.
    • Modify: Assume a side lying position on the GB to perform a single leg press.
    • Tip: Focus on extending the leg and squeeze your glute at the end range of motion. For balance assistance, use the foot of the kneeling leg to hook the toes around the bottom of the GB.
  1. Glute Presses (Left Leg)
    • Repeat the same movement as above, now focusing on the left leg.
    • Tip: Maintain a neutral spine and core control throughout the movement.
  1. Plank Slides
    • Face the vertical column to assume a full plank position. (Position the feet on the bottom rails to prevent slipping.) Maintain the plank position, glide open and closed the GB as you glide down to a forearm plank, then back into a full plank.
    • Modify: Hold a forearm plank and open/ close the GB. Advanced: place feet on Squat Stand and keep arms extended to open/ close the GB.
    • Tip: Focus on core control and proper alignment throughout the entire exercise. If you feel lower back pain, rest and reset to adjust your spinal position.

* QUICK REST & REPEAT! *

This Holiday HIIT Challenge proves you don’t need hours in the gym to stay active and feel amazing during the busiest time of year.  Let the energy boost your spirits and keep the momentum going. 

Stay tuned… There’s one more festive challenge ahead to “Sleigh your Core” and finish the season strong!

Happy Holidays!

Maria

Let’s Connect!

@groovysweat

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