A tasty workout routine fit for Christmas dinner

group hiit fitness workout xmas dinner blog

Enjoy your Christmas dinner after these tasty workouts

Everyone looks forward to their Christmas dinner, don’t they? Succulent roast turkey, moreish roast potatoes, Yorkshire puddings, plum pudding, pigs in blankets, add in a couple of glasses of wine and you have a festive dinner table to remember. Are you aware though of how many calories you’re actually consuming? British Christmas dinner eaters will typically get through over 6,000 calories on the 25th of December. To burn off what is two days of calories for a man, you’d need to run a half marathon, brave the freezing sea for a five hour swim or take on four hours of body squats.

If you can’t indulge at Christmas, when can you? At Xercise4Less Gyms we’re no Christmas grinches so we want to help you get dump those Xmas dinner calories but how?

group hiit fitness workout xmas dinner blog

Our Spirit of Christmas Fitness Session

We’re afraid that the annual Christmas Day Walk won’t quite manage to crunch those 6,000 calories so it’s just not possible to have your Xmas cake and eat it too! Instead here’s a 20 minute high intensity HIIT session to start working off your Christmas dinner. Complete these calorie-burning exercises in order and repeat four times. Work out hard for 40 seconds and recover for 20 seconds in between each set.

Christmas Belly Burpees

From a standing position squat down and place your hands flat on the floor in front of you. Kick both legs out straight behind you to be in a plank position. Bring both legs back in towards your chest placing your feet flat on the ground. Reach your arms over your head and jump upwards to complete one rep. Now you can enjoy that Yuletide log.

Little Drummer Boy Lunges

Standing with your upper body straight and your core engaged, stretch one leg in front and the other behind, lower your hips until both legs are at a 90 degree angle and push back up. Repeat on other side to offset the Christmas dinner calories.

Jolly Jumping Jacks

Stand with your legs straight and your arms to your sides. Jump up and spread your feet beyond hip-width apart while bringing your arms above your head, nearly touching. Jump again, lowering your arms and bringing your legs together. Return to your starting position and repeat to burn off the seasonal excess.

Santa Shoulder Taps

Start to work off your Christmas dinner with Santa Shoulder Taps. Start in a kneeling-plank position with your legs hip-width apart and your ankles crossed. Keeping your body straight, tap your left hand on your right shoulder before returning to start. Alternate this movement with opposite arm to finish your first rep.

Christmas High Knees Up

Stand up straight and place your feet about hip-width apart. Bring one knee up as close to your chest as possible then drop it back down and repeat on the other side. Do these Xmas High Knees with a hopping motion, staying on the balls of your feet the whole way through the exercise.

Fitness All Year Round

Now that you’ve worked off your festive over-indulgence, don’t stop. Keep moving forward on your fitness journey with the help of the inclusive Xercise4Less gym community and our fantastic gym facilities and exercise classes. Now you have no excuses not to work out the whole year round. Remember exercise isn’t just for Christmas!

all round fitness xmas dinner blog

Fitness Workouts 12 Days of Christmas

fitness 12 days of Christmas 2019

On the first day of Christmas, Xercise4Less Gyms sent to you….12 days of fitness that will keep your Xmas belly at bay! Before you get bogged down in Christmas party season and all its indulgences, why not ensure that you don’t have to wear a huge Xmas jumper until New Year? We propose a bodyweight exercise routine that will give you twelve days of Christmas fitness to offset that Yuletide log or box of Quality Street. By the end of our festive days of fitness you’ll be doing 12 exercises four times in a full-body workout. Read on for our fat-burning Xmas exercise session, the Xercise4Less 12 Days of Christmas Fitness.

Here's our fitness exercises for the 12 days of Christmas.

Day 1: A Partridge Plank

On this first day of Christmas fitness you can prepare for the festive party season with a Partridge Plank for 30 seconds. Take up a push up position but keep your elbows at a 90 degree angle and leave your forearms resting on the floor. Your body should be in a straight line from your head to ankles.

fitness 12 days of Christmas 2019

Day 2: Turtle Dove Squats

The second day of our Christmas workout routine and there are no turtle doves but turtle dove squats and 12 repetitions for you to do. Stand with your feet shoulder width apart, feet pointing outwards. Bend at the knees, pushing the hips back but keeping your torso straight. Keep squatting until your thighs are parallel to the ground. Stand back up and repeat to get your Xmas season off to a healthy start.

squat fitness exercises

Day 3: French Hen Push Ups

You’re not getting three French hens on this third day of Christmas but you’re adding a third component to your twelve day workout with 12 push ups. A proper festive push up means taking a plank position. Then lower your body to the ground and push back up while keeping your body as straight as possible and keeping your Christmas season on a healthy track.

core fitness push ups

Day 4: A Christmas Knees-up (to chest)

Forget four calling birds, step forward an alcohol-free knees-up as you add 12 reps of Knees-up to chest. Drive your right knee up to your chest and quickly place it back on the ground for 12 reps, then do the same with your left knee. Feeling tired? You’re not even half way through our festive fitness session yet!

Day 5: Lunges to Light Up Your Christmas

On the fifth day of our Christmas fitness season, who needs 5 golden rings when you can do 12 lunges? On each leg. Standing with your upper body straight and your core engaged, stretch one leg in front and the other behind, lower your hips until both legs are at a 90 degree angle and push back up.

circuit training workout - lunge

Day 6: Snow-Capped Mountain Climbers

Half way through our festive fitness routine and don’t think six geese a-laying, think snow-covered mountain…climbers. Take up a push up position with your arms straight up off the ground and bring your right knee forward under your chest, with your toes just off the ground. Return to your push up position and switch legs, bringing the left knee forward. That’s a mountain climber for Christmas.

group mountain climb push up fitness training

Day 7: Christmas Swan Squats

Swimming with seven swans isn’t very practical so our Christmas fitness workout now adds 12 Sumo squats. Stand with your feet slightly wider than hip-width apart with your toes pointing out to the sides. Bend your knees and sink your hips down until your thighs are parallel to the floor. Drive through your heels back to the starting position. That’s one rep to keep you fit throughout the Xmas season.

group sumo squats core strength fitness

Day 8: Snowman Sit-ups

Xercise4Less Gyms may not be your true love by this eighth day of Christmas fitness but all we’re asking for is 12 more sit-ups. At least there are no maids a-milking! Lie on your back with your arms crossed over your chest and your knees slightly bent. Raise your upper body off the floor by engaging your abdominal muscles and touching your elbows to your thighs before lowering back down. It’ll make getting up from the dinner table a little easier this Christmas.

men's sit up fitness exercise

Day 9: Santa Star jumps

You won’t be dancing with any of those 9 lovely ladies but on the ninth day of Christmas fitness you will be jumping, star jumping. Start in a quarter squat position with your back flat, feet together, and palms touching the sides of your lower legs. Then jump up, raising your arms and legs out to your sides. Keep going for 12 in total.

jumping jacks - warm up exercise blog

Day 10: Festive Leg Raises

On the 10th day of Christmas our fitness lords are leaping, and we want you to take on 12 leg raises Lie on your back, legs straight and together. Keeping your legs straight, lift them up towards the ceiling until your posterior comes off the floor. Slowly lower your legs back down till they’re just above the floor. Hold for a moment. Raise your legs back up and repeat for twelve.

woman leg raises fitness training

Day 11: Bear Crawls for Christmas

Only two more days until our festive fitness session comes to an end and then you can dive into those Christmas sweet boxes. On the 11th day of Christmas fitness, we want you to crawl like a bear. Place both hands on the ground about three feet in front of you and step forward with one hand and then forward with the opposite foot and vice versa. Crouch down with your hands in front of you shoulder-width apart and feet behind you with hips up in the air and eyes forward. Crawl forward starting with your right hand and your left foot following with the left hand and the right foot. Take four steps, then turn around and bear walk back. Just don’t let the 11 pipers piping scare your inner bear away.

group bear crawls fitness strength exercises

Day 12: Christmas Burpees

You’ve made it to the 12th day of Christmas, no wonder those 12 drummers are drumming! Finish off our fitness festive season with 12 burpees. Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides. Squat down and place your hands flat on the floor in front of you. Shift your weight onto your hands and jump your feet back to land on the balls of your feet in a plank position. Jump your feet back so that they land just outside of your hands. Reach your arms over your head and jump upwards. Repeat immediately. Now you have our full permission to really enjoy Christmas!

group fitness training burpees

Full Body Weight Plates Workout Guide

weight plates-upper body workout guide
weight plates-upper body workout guide

Grab a weight plate to build muscle and shred fat with this total body workout from Xercise4Less Gyms. Weight plates exercise sessions should be included in your fitness programme whether you’re ready to join a gym, new to gyms, a casual gym goer or already an experienced gym user. When you exercise at your local friendly Xercise4Less gym with this Weight Plates Workout Guides you’ll soon find yourself accelerating towards your fitness goals.

Weight plate exercises are just as useful for your whole body as a dumbbell session or a kettlebell workout, but you also work hard on your grip strength and core stability, ideal as part of your inclusive exercise plan. Let’s look a little closer at this Full Body Weight Plates Workout Guide.

Whole Body Weight Plate Exercises to Burn Fat and Add Muscle

Start to transform your body and see real results from this Xercise4Less Full Body Weight Plates Workout Guide with the following weight plate exercises:


Weight Plate Squat
Weight Plate Row
Weight Plate Pinch Carry
Weight Plate Halo
Weight Plate Crunch Reach


This weight plates workout has five lifting exercises. Do all the reps for each exercise, then rest for 60 seconds. Keep your abs, lower back and glutes engaged for every rep so your body remains stable and you improve the power transfer between your upper and lower body. If you’d prefer to focus on specific parts of your body, check out our Lower Body Weight Plates Workout Guide or the Xercise4Less Upper Body Weight Plates Workout Guide.

If you find you need help at any stage of this weight plates workout, just talk to our friendly Personal Trainers. Xercise4Less fitness staff are always available to advise or guide you when you need it. Get the full calorie-burn benefits of this workout session with the 4 sets of Olympic bumper plates and 1 Ladies Only Olympic bumper plate set available in your local Xercise4Less gym. Whatever exercise equipment you need to get fitter, Xercise4Less provides it.

Read on for more detailed instructions on how to perform these weight plates exercises correctly.

Weight Plate Squat Full Body Exercises

Jack up your upper legs and hamstrings with this massive full body workout move, the Weight Plate Squat.

Stand with your legs slightly wider than shoulder width holding a weight plate. Place the weight plate between your legs and bend at your hips and knees with your chest up and your weight on your heels. Pause in the bottom position for one second, then squeeze your glutes to get back up.

Do 10-12 Weight Plate Squat full body reps and repeat in 4 sets. Rest for 60 seconds.

Weight Plate Row Full Body Workout

Improve your balance and target your middle back muscles with these Weight Plate Row exercises.

Stack the needed number of weight plates on top of a small weight plate on the ground, allowing you to easily grip the rims. Take a shoulder-width stance in front of the weight plates. Bend at the hip with your knees slightly bent, keeping your back flat. Grab the weight plates from the side and let them hang below your chest, arms extended. Maintain a flat back, pull the weight plates to your chest by flexing the elbows. Avoid jerking the weight plates. Return the plates to the starting position and repeat.

Do 10-12 Weight Plate Row full body reps and repeat in 4 sets. Rest for 60 seconds.

Weight Plate Pinch Carry for a Whole Body Session

Work your forearm muscles and benefit from these Weight Plate Pinch Carry exercises.

Hold a weight plate between your thumb and fingers and walk for 30 metres. Switch arms and repeat the distance. This is one set.

Do these Weight Plate Pinch Carry full body reps in 4 sets. Rest for 60 seconds.

Weight Plate Halo Full Body Exercises

Weight Plate Halo is great for building rotational strength and works your shoulders, biceps, triceps, and back.

Stand with feet hip-width apart and hold a weight plate with an outside grip, arms extended overhead. Bend your elbows and rotate your arms to move the weight plate around your head in a circle and down the other side. Continue for 30 seconds. Switch direction; repeat.

Do 8-10 Weight Plate Halo full body reps and repeat in 4 sets. Rest for 60 seconds.

Weight Plate Crunch Reach Full Body Workout

Focus on your abs with this amazing Weight Plate Crunch Reach set.  

Lie on your back with your knees bent. Take the weight plate up over your head, then bring it back over. As you sit up, straighten your arms and push the weight plate up into the air as high as you can. Make sure you elevate your chest and straighten your back at the same time. Then bring the weight plate back into your chest as you lie back down to start again.

Do 8-10 Weight Plate Crunch full body reps and repeat in 4 sets. Rest for 60 seconds.

Join Xercise4Less Gyms for a Full Body Weight Plates Workout

We know how to get you fitter at Xercise4Less Gyms and that’s why we provide all the fitness equipment you need for your inclusive exercise programme including weight plates. Use this Full Body Weight Plates Workout Guide to start your fitness journey or jump start your progress if you’re stuck on an exercise plateau. If you’d prefer to split your workouts, try the Upper Body Weight Plates Workout Guide or the Xercise4Less Lower Body Weight Plates Workout Guide for effective ideas on building muscle and shedding real weight.

No matter what stage of the fitness journey you’re at, ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, at the People’s Gym our friendly personal training experts will guide and motivate you towards the most ambitious fitness goals. Not only do you get the best value gym membership with Xercise4Less, you get a huge range of the latest gym equipment including 4 sets of Olympic bumper plates. You can also use our 1 Ladies Only Olympic bumper plate set in a dedicated Ladies Only gym zone if you want a more private space to exercise in. A Women Only fitness space is only part of our impressive fitness environment. Xercise4Less members get to use a special Spin studio, functional fitness area and a combat zone in all our gyms nationwide. Add in the impressive results of our Body Transformation Camps and Boot Camps, and inclusive group fitness classes including Les Mills workouts and you have all the ingredients needed to supercharge your fitness journey.

Join Xercise4Less Gyms today and work out an inclusive exercise plan including weight plate exercises with our friendly Personal Trainers. Why delay your body transformation, start your energising fitness journey right now!