{"id":99055,"date":"2025-12-18T07:25:39","date_gmt":"2025-12-18T06:25:39","guid":{"rendered":"https:\/\/runlovers.it\/?p=99055"},"modified":"2025-12-12T18:26:14","modified_gmt":"2025-12-12T17:26:14","slug":"12-days-christmas-workout-circuit","status":"publish","type":"post","link":"https:\/\/runlovers.it\/en\/2025\/12-days-christmas-workout-circuit\/","title":{"rendered":"12 Days of Christmas Workout: Christmas Fat-Burning Circuit"},"content":{"rendered":"<p><em>The &#8220;12 Days of Christmas&#8221; is a bodyweight circuit inspired <a href=\"https:\/\/open.spotify.com\/intl-it\/track\/53AbwlWIQM3pc8j1KXWKsb?si=3ac51cb1d91146bd\" target=\"_blank\" rel=\"noopener\">by the famous Christmas song<\/a>: you add an exercise each round and repeat all the previous ones, creating a brutal and fun cumulative workout.<\/em><\/p>\n<ul>\n<li><strong>The concept:<\/strong> It works exactly like the song. Day 1: Exercise 1. Day 2: Exercise 2 + Exercise 1. Day 3: Exercise 3 + 2 + 1&#8230; up to 12.<\/li>\n<li><strong>The trap:<\/strong> It seems easy at first, but the volume accumulates quickly. You will do exercise number 1 twelve times!<\/li>\n<li><strong>Why do it:<\/strong> It&#8217;s a &#8220;Total Body&#8221; workout that mixes cardio and strength, perfect to do in the living room before the big feasts.<\/li>\n<li><strong>The list:<\/strong> Burpees, Squats, Push-ups, Lunges, and much more. No equipment needed (at most a chair).<\/li>\n<li><strong>The challenge:<\/strong> Time yourself. The goal is to finish as fast as possible (without throwing up your Christmas dinner).<\/li>\n<\/ul>\n<hr \/>\n<h2 id=\"the-only-christmas-workout-that-will-make-you-hate-and-love-the-song\">The Only Christmas Workout That Will Make You Hate (and Love) the Song.<\/h2>\n<p>It&#8217;s Christmas Eve (or close to it). The gym is closed, it&#8217;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.<\/p>\n<p>You need something fast, mean, and thematically appropriate.<br \/>\nWelcome to the <strong>&#8220;12 Days of Christmas&#8221; WOD<\/strong> (Workout of the Day).<\/p>\n<p>Born in the CrossFit world but adaptable to anyone, this circuit has become a global tradition. It&#8217;s fun because it&#8217;s a game, but it&#8217;s terrible because you&#8217;ll realize that that cheerful little song is actually a physical sentence.<\/p>\n<h2 id=\"how-the-cumulative-circuit-works-its-a-mental-trap\">How the Cumulative Circuit Works (It\u2019s a Mental Trap!)<\/h2>\n<p>The structure faithfully follows the lyrics of the song <em>&#8220;<a href=\"https:\/\/open.spotify.com\/intl-it\/track\/53AbwlWIQM3pc8j1KXWKsb?si=3ac51cb1d91146bd\" target=\"_blank\" rel=\"noopener\">The Twelve Days of Christmas<\/a>&#8220;<\/em>.<br \/>\nYou don&#8217;t do 12 separate sets. You accumulate.<\/p>\n<ul>\n<li><strong>Round 1:<\/strong> Do 1 Burpee.<\/li>\n<li><strong>Round 2:<\/strong> Do 2 Squat Jumps and 1 Burpee.<\/li>\n<li><strong>Round 3:<\/strong> Do 3 Push-ups, 2 Squat Jumps, and 1 Burpee.<\/li>\n<li><strong>Round 4:<\/strong> Do 4 Lunges&#8230; 3 Push-ups&#8230; 2 Squat Jumps&#8230; 1 Burpee.<\/li>\n<li>&#8230;and so on until <strong>Round 12<\/strong>, where you do the whole list backwards.<\/li>\n<\/ul>\n<p><strong>The trick:<\/strong> You will repeat exercise number 1 (the Burpee) at the end of <em>every<\/em> round (so 12 times in total). You will do exercise number 12 only once, at the end. Choose your pace wisely!<\/p>\n<h2 id=\"the-list-of-12-exercises-runner-version\">The List of 12 Exercises (Runner Version)<\/h2>\n<p>Here is our &#8220;Runlovers Edition&#8221; 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.<\/p>\n<ol>\n<li><strong>1 Burpee<\/strong> (The king of exercises. Chest to floor, jump up. Sorry, but it had to be number 1).<\/li>\n<li><strong>2 Squat Jumps<\/strong> (Descend into a squat and explode upwards. Soft landing).<\/li>\n<li><strong>3 Push-ups<\/strong> (If you are tired, drop to your knees).<\/li>\n<li><strong>4 Alternating Lunges<\/strong> (2 per leg. Torso straight, back knee brushing the floor).<\/li>\n<li><strong>5 Sit-ups<\/strong> (Classic abs. Touch the floor behind your head and then touch your feet).<\/li>\n<li><strong>6 Mountain Climbers<\/strong> (Per leg. In plank position, bring knees to chest running).<\/li>\n<li><strong>7 Air Squats<\/strong> (Normal squats, no jump. Catch your breath here).<\/li>\n<li><strong>8 Dips<\/strong> (Triceps. Use the edge of the sofa or a sturdy chair).<\/li>\n<li><strong>9 High Knees<\/strong> (Knees to chest in place, 9 per leg. Running technique!).<\/li>\n<li><strong>10 Russian Twists<\/strong> (Seated, legs lifted, touch the floor left and right. 10 per side).<\/li>\n<li><strong>11 Glute Bridges<\/strong> (Lying on your back, push hips up. Squeeze glutes).<\/li>\n<li><strong>12 Jumping Jacks<\/strong> (Jumps opening and closing arms and legs. The grand finale!).<\/li>\n<\/ol>\n<h2 id=\"challenge-your-friends-who-finishes-first\">Challenge Your Friends: Who Finishes First?<\/h2>\n<p>This workout is perfect to do with company (or on a video call with running buddies).<\/p>\n<ul>\n<li><strong>Base Level:<\/strong> 15-20 minutes.<\/li>\n<li><strong>Athlete Level:<\/strong> Under 15 minutes.<\/li>\n<li><strong>Santa&#8217;s Reindeer Level (Pro):<\/strong> Under 12 minutes.<\/li>\n<\/ul>\n<p>Turn on the music (yes, <a href=\"https:\/\/open.spotify.com\/intl-it\/track\/53AbwlWIQM3pc8j1KXWKsb?si=3ac51cb1d91146bd\" target=\"_blank\" rel=\"noopener\"><em>that<\/em> song<\/a> 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.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Looking for a fun and grueling workout to do before the big dinner? Try the classic &#8220;12 Days of Christmas.&#8221; A cumulative circuit that will make you sweat while you sing. Here is the bodyweight version for runners.<\/p>\n","protected":false},"author":3,"featured_media":99053,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[22338],"tags":[],"powerkit_post_featured":[],"class_list":{"0":"post-99055","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training-en"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.5 (Yoast SEO v27.6) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>12 Days of Christmas Workout: Christmas Fat-Burning Circuit - Runlovers<\/title>\n<meta name=\"description\" content=\"Try the &quot;12 Days of Christmas&quot; circuit. 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