The “12 Days of Christmas” is a bodyweight circuit inspired by the famous Christmas song: you add an exercise each round and repeat all the previous ones, creating a brutal and fun cumulative workout.
- The concept: It works exactly like the song. Day 1: Exercise 1. Day 2: Exercise 2 + Exercise 1. Day 3: Exercise 3 + 2 + 1… up to 12.
- The trap: It seems easy at first, but the volume accumulates quickly. You will do exercise number 1 twelve times!
- Why do it: It’s a “Total Body” workout that mixes cardio and strength, perfect to do in the living room before the big feasts.
- The list: Burpees, Squats, Push-ups, Lunges, and much more. No equipment needed (at most a chair).
- The challenge: Time yourself. The goal is to finish as fast as possible (without throwing up your Christmas dinner).
The Only Christmas Workout That Will Make You Hate (and Love) the Song.
It’s Christmas Eve (or close to it). The gym is closed, it’s cold outside, relatives are arriving, and you have that strange nervous energy mixed with the fear of the 5,000 calories you are about to ingest.
You need something fast, mean, and thematically appropriate.
Welcome to the “12 Days of Christmas” WOD (Workout of the Day).
Born in the CrossFit world but adaptable to anyone, this circuit has become a global tradition. It’s fun because it’s a game, but it’s terrible because you’ll realize that that cheerful little song is actually a physical sentence.
How the Cumulative Circuit Works (It’s a Mental Trap!)
The structure faithfully follows the lyrics of the song “The Twelve Days of Christmas“.
You don’t do 12 separate sets. You accumulate.
- Round 1: Do 1 Burpee.
- Round 2: Do 2 Squat Jumps and 1 Burpee.
- Round 3: Do 3 Push-ups, 2 Squat Jumps, and 1 Burpee.
- Round 4: Do 4 Lunges… 3 Push-ups… 2 Squat Jumps… 1 Burpee.
- …and so on until Round 12, where you do the whole list backwards.
The trick: You will repeat exercise number 1 (the Burpee) at the end of every round (so 12 times in total). You will do exercise number 12 only once, at the end. Choose your pace wisely!
The List of 12 Exercises (Runner Version)
Here is our “Runlovers Edition” selection, designed to train legs, wind, and core without the need for barbells. You only need your body and a little space in the living room.
- 1 Burpee (The king of exercises. Chest to floor, jump up. Sorry, but it had to be number 1).
- 2 Squat Jumps (Descend into a squat and explode upwards. Soft landing).
- 3 Push-ups (If you are tired, drop to your knees).
- 4 Alternating Lunges (2 per leg. Torso straight, back knee brushing the floor).
- 5 Sit-ups (Classic abs. Touch the floor behind your head and then touch your feet).
- 6 Mountain Climbers (Per leg. In plank position, bring knees to chest running).
- 7 Air Squats (Normal squats, no jump. Catch your breath here).
- 8 Dips (Triceps. Use the edge of the sofa or a sturdy chair).
- 9 High Knees (Knees to chest in place, 9 per leg. Running technique!).
- 10 Russian Twists (Seated, legs lifted, touch the floor left and right. 10 per side).
- 11 Glute Bridges (Lying on your back, push hips up. Squeeze glutes).
- 12 Jumping Jacks (Jumps opening and closing arms and legs. The grand finale!).
Challenge Your Friends: Who Finishes First?
This workout is perfect to do with company (or on a video call with running buddies).
- Base Level: 15-20 minutes.
- Athlete Level: Under 15 minutes.
- Santa’s Reindeer Level (Pro): Under 12 minutes.
Turn on the music (yes, that song is mandatory background music), start the stopwatch, and begin climbing the Christmas mountain. When you finish the last Burpee, that slice of Panettone will taste completely different.