Lazy Workout for the Festive Holidays: Stay Active Without the Effort

Dec 7, 2024

It’s finally the holidays, and while that means a lot of joy, it also comes with the familiar struggle of keeping up with our fitness routines—or perhaps, for some, completely abandoning them. With all the delicious home-cooked meals prepared by mothers and grandmothers, and those irresistible cookies that seem to multiply in the kitchen, it’s no wonder we gain a couple of kilos during this festive time. Come January, it feels like a mountain of work to shed it all off. But what if I told you that you could burn a few calories and keep your body moving during the holidays—without setting foot in the gym? Whether you’re cooking up a storm, binge-watching Christmas classics, or just enjoying some downtime, you can still engage your muscles and stay active.

After all, who says you can’t stay fit and have fun at the same time? These 7 lazy workouts are designed to help you tone and stretch without any guilt or heavy lifting—perfect for the season of indulgence. We promise they’re as relaxing as they sound, and yes, you can absolutely get your muscles moving with minimal effort. I wish I could say they require zero effort, but we all know the reality: staying fit and toned takes some commitment. That said, these simple, effective exercises will have you feeling good without the dread of intense workouts, giving you a little fitness boost to balance out those holiday feasts.

So, kick back, relax, and let’s get started on a holiday fitness routine that’s as easy as it is effective.

1. The "Kitchen Burn"

Cooking and baking are a huge part of the holiday season, but they don’t have to be sedentary activities. Turn your time in the kitchen into a low-key workout by incorporating some simple moves while preparing your festive meals. It’s all about multitasking—gently tone your muscles while you stir, chop, or bake.

How to do it:

While stirring a pot or preparing food, engage your core by gently pulling your belly button in toward your spine.
Alternate between standing on one leg for balance (and switch legs every minute) while you prepare ingredients.
During waiting periods, like when your dish is in the oven, try calf raises or a quick set of squats by the counter.

This "kitchen burn" will help tone your muscles and keep you moving, even when you’re elbow-deep in flour and sugar.

2. Wall Sitting

Feeling extra festive and don’t mind giving your legs a workout? Wall sitting is a simple yet effective way to engage your lower body. You can easily incorporate this into your holiday routine while watching TV, making it a perfect "lazy" workout.

How to do it:

Find a wall and slide down into a sitting position, as if sitting in an invisible chair, with your knees at a 90-degree angle.
Hold the position for 30 seconds to a minute, then rest.
Repeat for 2-3 sets, or as long as you can maintain the position.

Wall sitting engages your quads, glutes, and core, offering a great leg workout without the need to move much!

3. The Sofa Squat

For those days when the sofa is calling your name, here’s an exercise that requires zero effort but still gets you moving. Sofa squats are perfect for squeezing in a little exercise while binge-watching holiday movies or scrolling through Instagram. They target your quads, hamstrings, and glutes with minimal effort.

How to do it:

Stand in front of your sofa with your feet shoulder-width apart.
Lower yourself into a squat position until your bottom barely touches the edge of the couch.
Hold for a second, then stand back up. Repeat 10–15 times.

For an added challenge, hold a water bottle or light dumbbell in your hands as you squat.

These simple yet effective moves will tone your lower body while you catch up on your favourite shows.

4. Chair Pilates

Who says you need to lie down on a mat for Pilates? The chair Pilates workout allows you to tone and strengthen your body without ever leaving your seat. It's perfect for when you’re watching the holiday parade or wrapping presents. With a few simple moves, you can engage your core, legs, and arms—all from the comfort of your chair.

How to do it:

Sit tall on a sturdy chair with your feet flat on the floor and your hands resting by your sides.
Lift one leg at a time, keeping it straight, and hold for 5-10 seconds. Alternate legs, engaging your lower abs.
Perform seated leg circles by extending one leg straight in front of you and making small circles in each direction for 10-15 reps.
For an arm workout, extend your arms in front of you and pulse them upward for 20-30 seconds, then rest.

This simple but effective chair Pilates sequence will give you a full-body toning session while you relax.

5. Netflix and Chill Pilates

There’s nothing like a cosy evening in front of your favourite holiday movie, but why not turn it into a mini workout too? Netflix and Chill Pilates is all about enjoying your favourite festive films while also sneaking in some effective Pilates moves. It’s the perfect lazy way to stay active while you unwind.

How to do it:

Start seated comfortably on the couch or a mat, ensuring your back is straight and your feet are flat on the floor.
Instead of seated leg raises, try the Seated Spine Stretch. Begin by extending your legs in front of you, keeping your feet flexed. Sit tall, and then gently lean forward, reaching for your toes while engaging your core to stretch your spine. As you reach forward, imagine pulling your belly button toward your spine, keeping your back rounded to deepen the stretch. Hold for a few breaths, then slowly roll up one vertebra at a time to return to the starting position.
For a variation, add gentle side-to-side twists after each stretch to activate your obliques and deepen the stretch along your sides.

These Pilates moves will give you a core workout while you laugh at holiday rom-coms and snack on festive treats. This move will target your hamstrings, lower back, and core, giving you a relaxing yet effective way to engage your muscles while you Netflix and chill. Plus, it’s so simple, you can do it during any movie or show, making it an easy way to stay on track with your fitness goals without leaving the couch.

6. The Casual Stroll + Stretch Combo

Don’t feel like hitting the gym for a full-on workout? Why not combine a stroll through your neighborhood with some simple stretches? A brisk walk for 10–15 minutes followed by a few stretches can help energise you for the day ahead without requiring any fancy equipment or strenuous effort. Plus, it’s an excuse to get out of the house and enjoy the holiday lights or the crisp winter air.

Why it works:

This combo not only gets your blood circulating but also provides a break from the hustle and bustle of holiday preparations. You’ll feel refreshed, energised, and ready for whatever the festive season throws your way.

7. Dance It Out While Cleaning

We all know that dancing is a fun way to get your heart pumping, but it doesn’t have to be a full-on cardio session. Put on your favourite holiday playlist while cleaning, whether it's a mix of classic tunes or a few modern pop hits, and simply sway to the music while you tidy up the kitchen or wrap presents. You’ll be surprised by how much movement you’re getting just by having fun!

How it works:

Dancing is not only a joyful way to move, but it also helps with posture, coordination, and boosting your mood. Plus, who doesn’t love shaking it to Mariah Carey’s “All I Want for Christmas”?

The holidays are meant to be enjoyed—without the stress of complicated workout routines. So, embrace these lazy workouts that fit seamlessly into your festive routine. Whether it’s stretching, walking while chatting, or dancing in the living room, these exercises help you stay active without sacrificing fun or relaxation. Remember, the key is movement, not intensity. Happy holidays, and here's to staying active, effortlessly!