10 Best Cardio Exercises to Beat Vacation Weight Gain

The holiday season is a time of joy, celebration and indulgence, but it often comes with the challenge of staying on top of your fitness goals. Between family gatherings, holiday meals and busy schedules, it’s easy to see how extra pounds can add up. As a personal trainer, I’ve worked with countless clients who were feeling overwhelmed during this season, but I always remind them that consistency, not perfection, is the key. With a little effort, you can maintain your health while enjoying the festivities. In honor of that, I’ve rounded up my top 10 cardio exercises to beat vacation weight gain.

Cardio is one of the most effective ways to keep your metabolism revving, especially during the holidays. Not only does it burn calories, but it also improves cardiovascular health, wards off stress, and increases energy levels for all seasonal activities. The best part? You don’t need fancy equipment or hours at the gym to stay active. Many effective cardio exercises can be done at home or in a short workout.

This list of cardio exercises is designed to fit into your vacation routine, giving you options for quick and effective workouts. From classic moves like jumping jacks to dynamic moves like high knees, each exercise will help you burn off those holiday treats. Choose a few to create your own routine or mix them into a circuit for a full-body cardio burn.

Table of contents

Jumping Jacks

Jumping jacks are a classic cardio move that increases your heart rate while engaging your entire body. They’re great for quick bursts of energy and working your legs, arms and core.

1. Stand straight with your feet together and your arms at your sides.
2. Jump your feet while raising your arms above your head.
3. Return to the starting position.
4. Repeat for 30 seconds to 1 minute.
5. Perform 3 sets of 1 minute, resting 30 seconds between sets.

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High knees

High knees target your core, quads, and hamstrings while delivering a burst of cardio intensity. They are great for improving coordination and balance.

1. Stand with your feet hip-width apart and your arms bent at a 90-degree angle.
2. Quickly bring one knee toward your chest, then switch legs in a running motion.
3. Keep your core engaged and your arms pumped.
4. Continue alternating for 30 seconds.
5. Perform 3 sets of 30 seconds, resting 30 seconds between sets.

Mountaineers

Mountain climbers are a dynamic exercise that strengthens your core, shoulders, and legs while increasing your heart rate.

1. Start in a high plank position, with your wrists under your shoulders.
2. Drive your right knee toward your chest, then quickly switch to your left knee.
3. Continue alternating legs as quickly as possible.
4. Maintain a straight line from head to heels.
5. Perform 3 sets of 20 repetitions per leg, resting 30 seconds between sets.

Burpees

Burpees combine strength and cardio, working your entire body while burning big calories.

1. Stand with your feet shoulder-width apart.
2. Lower yourself into a squat position and place your hands on the floor.
3. Return your feet to plank position.
4. Perform a push-up, then jump your feet forward.
5. Explode upwards in a jump and repeat.
6. Perform 3 sets of 10 repetitions, resting 1 minute between sets.

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Skater jumps

Skater jumps work your glutes, quads, and core while mimicking the lateral movements found in the sport.

1. Stand with your feet hip-width apart.
2. Jump sideways to the right, landing on your right foot.
3. Push and jump to the left, landing on your left foot.
4. Swing your arms to gain momentum and keep your landings soft.
5. Perform 3 sets of 15 jumps on each side, resting 30 seconds between sets.

Stair Sprints

Stair sprints provide a high-intensity cardio challenge that builds leg strength and endurance.6254a4d1642c605c54bf1cab17d50f1e

1. Find a staircase.
2. Go up the stairs as quickly as possible.
3. Go back down carefully to recover.
4. Repeat for the duration of the set.
5. Perform 3 sets of 810 sprints, resting 1 minute between sets.

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Shadow Boxing

Shadow boxing improves coordination, burns calories and adds an element of fun to your cardio routine.

1. Stand with your feet shoulder-width apart, one foot slightly forward.
2. Keep your fists close to your chin.
3. Throw rapid punches into the air, alternating hands.
4. Add uppercuts or hooks for more variety.
5. Perform 3 sets of 1 minute, resting 30 seconds between sets.

Skipping rope

Jumping rope is an effective cardio exercise that develops agility and endurance while toning the legs and arms.

1. Hold the handles of the jump rope with your feet together.
2. Swing the rope above your head and jump when it passes under your feet.
3. Keep a steady pace and stay on your tiptoes.
4. Adjust speed according to intensity.
5. Perform 3 sets of 1 minute, resting 30 seconds between sets.

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Bear Tour

The bear crawl is a full-body movement that improves mobility, core strength and cardio fitness.

1. Start on all fours with your knees slightly off the ground.
2. Step forward by moving the opposite hand and foot simultaneously.
3. Keep your back flat and your core engaged.
4. Reverse the crawl to return to your starting position.
5. Perform 3 sets of 20 steps, resting 1 minute between sets.

Sprint Intervals

Sprint intervals are a high-intensity way to burn calories and improve cardiovascular endurance.

1. Find a flat space to run.
2. Sprint as fast as possible for 20 seconds.
3. Walk or run for 40 seconds to recover.
4. Repeat for the duration of the set.
5. Perform 3 sets of 6 sprints, resting 2 minutes between sets.

Tyler Read, BSc, CPT