Stay Fit This Christmas: 5 Quick Home Workouts for Every Level

The festive season is here! While it’s a time for celebrations and indulgence, it doesn’t mean your fitness routine has to take a backseat. At Sussex Performance Centre (SPC), we understand that gym schedules might get tricky this week, so we’ve put together five bodyweight workouts that you can do at home in just 20 minutes or less. Whether you’re a beginner, intermediate, or advanced, we’ve got you covered!

Why 20-Minute Workouts Work

Consistency is the key to maintaining fitness, even during busy periods. Short, high-impact workouts help you stay active, burn calories, and keep your energy levels high, leaving more time for festivities. These sessions are also a great way to supplement your personal training (PT) or group classes at SPC and set you up for a strong start in January.

Workout 1: Easy Level – Full-Body Beginner Burn

Format: 30 seconds work, 30 seconds rest, repeat 3 rounds.

1. Bodyweight Squats
2. Incline Push-Ups (use a sofa or sturdy surface)
3. Glute Bridges
4. Standing Marches (high knees, slow pace)

This beginner-friendly workout activates major muscle groups without overwhelming your body.

SPC Tip: Check out our YouTube for form tips on squats and push-ups.

Workout 2: Intermediate Level – Core and Cardio Combo

Format: 40 seconds work, 20 seconds rest, repeat 3 rounds.

1. Jump Squats
2. Mountain Climbers
3. Plank Shoulder Taps
4. Reverse Lunges

This routine blends cardio and core strength, perfect for those with moderate fitness experience.

SPC Tip: Watch our YouTube for guidance on plank variations.

Workout 3: Advanced Level – High-Intensity Blitz

Format: 45 seconds work, 15 seconds rest, repeat 4 rounds.

1. Burpees
2. Plyometric Lunges
3. Hand-Release Push-Ups
4. Side Plank with Reach-Through (alternate sides)

Push your limits with this challenging sequence designed to improve strength, power, and endurance.

SPC Tip: Master burpee techniques with our online tutorial.

Workout 4: Family-Friendly Fun

Format: 30 seconds each exercise, 30 seconds rest, repeat 3 rounds.

1. Star Jumps
2. Bear Crawls (forward and back in your living room)
3. Wall Sit (hold position for 30 seconds)
4. Skater Hops

Make fitness fun by involving your family. This workout is simple enough for everyone to join while still giving you a sweat session.

Workout 5: Low-Impact Recovery

Format: 30 seconds work, 15 seconds rest, repeat 3 rounds.

1. Cat-Cow Stretch
2. Bodyweight Calf Raises
3. Child’s Pose to Plank
4. Side-Lying Leg Lifts

This is perfect for active recovery days. It focuses on mobility and light muscle engagement to keep you feeling fresh.

SPC Tip: Follow along with our mobility sessions on YouTube here.

Kickstart Your Fitness Journey in January

As we head into the New Year, remember these short sessions are just the beginning. If you’re ready to take your fitness to the next level, our PT programs and group classes at SPC are tailored to all fitness levels. We’ll help you set and smash your goals for 2025.

Make 2025 your fittest year yet. Check out SPC’s YouTube for exercise demos and inspiration, and don’t forget to book your consultation for January!