5 Low-Impact Holiday Workouts You Can Do Indoors

The holidays are a perfect time to slow down, but that doesn’t have to mean skipping movement altogether. If winter weather, travel, or a packed calendar keeps you inside, these 5 low-impact holiday workouts will help you stay energized without stressing your joints—or your schedule. Each routine is designed for small spaces, minimal gear, and all fitness levels. Light a candle, queue up your favorite playlist, and let’s move beyond the couch.

Why Low-Impact Works During the Holidays

Low-impact doesn’t mean low results. During busy seasons, shorter, joint-friendly sessions can maintain strength, mobility, and mood while leaving you fresh for family time. By focusing on gentle cardio, controlled strength work, and mindful mobility, you’ll support circulation, reduce stiffness from travel, and keep your routine consistent—even if it looks different than usual.

How to Get Started Indoors

Set yourself up for success with a quick checklist:

• Clear a space about the size of a yoga mat.
• Gather a chair, a towel, water, and (optional) a light resistance band.
• Warm up 2–3 minutes with easy marching, shoulder rolls, and ankle circles.
• Use a moderate effort level (about a 6 out of 10). You should feel challenged but able to hold a conversation.

Workout 1: Cozy Cardio Circuit (20 minutes, no equipment)

Keep your heart rate steady with low-impact moves that fit in a living room. Perform each move for 40 seconds, rest 20 seconds, and repeat the circuit 3 times.

• March in place with arm swings: Tall posture, lift knees gently, engage core.
• Step touch + overhead reach: Step side-to-side, reach up without shrugging shoulders.
• Knee drive + opposite hand tap: Slow, controlled, like a standing crunch.
• Mini squat to reach: Sit hips back, stand, and reach forward at chest height.
• Standing calf raises: Rise up smoothly, pause at the top for balance.

Beginner tip: Cut work to 30 seconds and extend rest to 30 seconds. Want more? Add a fourth round or small light dumbbells for the reach.

Workout 2: Chair-Assisted Strength and Balance (15–20 minutes)

Build strength with household items and a sturdy chair. Complete 2–3 sets of 8–12 reps per move.

• Sit-to-stand: Control the descent, stand tall, avoid collapsing into the chair.
• Incline push-up at counter or chair: Body in a straight line, elbows at about 45 degrees.
• Supported hip hinge: Hold the chair lightly, push hips back, keep spine long, squeeze glutes to stand.
• Rear-delt “Y” or row with light objects: Lift arms into a gentle Y or row elbows back to engage upper back.
• Single-leg balance taps: Stand tall, tap foot forward/side/back, switch legs after 6–8 taps each direction.

Make it easier by using a higher surface for push-ups and keeping both feet planted during balance work. To advance, pause at the bottom of each sit-to-stand and slow the lowering phase.

Workout 3: Resistance Band Mini-Flow (15 minutes)

A compact, total-body routine using a loop or long band. Move continuously with control, 45 seconds work, 15 seconds transition.

• Lateral band walk: Band around ankles or above knees; small, controlled steps to feel glutes.
• Standing row: Anchor band around a stable object or loop under your feet; squeeze shoulder blades together.
• Chest press (band around back): Soft knees, strong core, press straight ahead without flaring ribs.
• Pallof press (anti-rotation): Anchor band to the side, press from chest to straight arms; resist twisting.
• Monster walk or diagonal steps: Move forward and back with slight hip hinge and engaged core.

Wrap with 30–60 seconds of light marching to cool down. This circuit targets core stability, glutes, and posture muscles in a small space.

Workout 4: Mobility + Core “12 Days” Flow (12 minutes)

Move smoothly through each exercise for 45–60 seconds before advancing. Think of the sequence as your holiday playlist: familiar, efficient, and feel-good.

1. Cat-cow: Gently articulate the spine.
2. Thoracic open book (side-lying): Open chest and upper back.
3. World’s greatest stretch: Lunge, rotate toward front leg, switch sides.
4. Ankle rocks: Knee over toes to free up ankles for better squats.
5. Dead bug: Opposite arm/leg extend, keep lower back lightly pressed into the floor.
6. Bird dog: Reach long from crown to heel, minimize hip sway.
7. Glute bridge: Press through heels, pause at the top.
8. Side plank on knees: Lift hips, keep neck long; switch sides.
9. Thread the needle: Gentle shoulder and upper-back rotation.
10. Squat pry: Elbows inside knees; shift weight to open hips.
11. Standing windmill taps: Hinge and rotate to touch opposite foot.
12. Box breathing: Inhale 4, hold 4, exhale 4, hold 4—repeat.

This flow restores mobility, reinforces core control, and helps you breathe away holiday tension.

Workout 5: Holiday Lights Yoga-Inspired Unwind (10–15 minutes)

Perfect for evenings or post-travel. Hold each pose 30–60 seconds and repeat the sequence twice.

• Child’s pose to tabletop: Melt hips back, then come forward to reset.
• Half-kneeling hip flexor stretch: Light tuck of pelvis; reach arm overhead to deepen.
• Standing half salutes: Inhale arms up, exhale fold halfway, reset spine, stand tall.
• Chair pose pulses: Sit hips back, maintain long spine; small pulses build heat without impact.
• Figure-4 stretch (standing or seated): Cross ankle over opposite knee and sit back.
• Seated twist: Lengthen on inhale, rotate gently on exhale.

End with a minute of relaxed breathing while focusing on slow exhales. You’ll encourage recovery and better sleep.

Quick Weekly Plan You Can Stick To

Consistency beats intensity during the holidays. Try this simple, flexible plan:

• Day 1: Cozy Cardio Circuit
• Day 2: Chair-Assisted Strength and Balance + short walk indoors or stair laps
• Day 3: Mobility + Core “12 Days” Flow
• Day 4: Resistance Band Mini-Flow
• Bonus: Yoga-Inspired Unwind anytime you need a reset

You can swap days, shorten sessions to 10 minutes, or stack two shorter routines. The goal is to keep the habit alive with approachable indoor workouts.

Safety, Form, and Motivation Tips

• Start easy: Choose the lighter variation your first time through each routine.
• Mind your joints: No jumping required. If something hurts (sharp or pinchy), stop and adjust range of motion.
• Breathe with control: Exhale on effort (standing up, pressing, pulling).
• Hydrate and layer up: Even at-home exercise can make you sweat more than you expect.
• Make it festive: Pair sessions with a favorite album or a holiday lights timer—move until it shuts off.
• Medical considerations: If you’re managing an injury or condition, talk to a healthcare professional and scale accordingly.

When life gets full, movement should feel supportive, not stressful. These five low-impact holiday workouts give you options for any day, any energy level, and any room you find yourself in. Keep it simple, keep it kind, and keep showing up—one cozy, indoor session at a time.