12 Days Of FITMAS Challenge
Table Of Contents
- What is the 12 Days of FITMAS Challenge?
- Who Can Do the FITMAS Challenge?
- How the FITMAS Fitness Plan Works
- 12 Days of FITMAS: Daily Workout Breakdown
- Day 1: 1-Minute Plank
- Day 2: 2 Burpees
- Day 3: 3 Push-ups
- Day 4: 4 Jumping Jacks
- Day 5: 5 Air Squats
- Day 6: 6 Reverse Lunges (3 each leg)
- Day 7: 7 Bicycle Crunches (each side)
- Day 8: 8 Mountain Climbers (each leg)
- Day 9: 9 Triceps Dips
- Day 10: 10 Glute Bridges
- Day 11: 11 High Knees (each leg)
- Day 12: 12 Jump Squats
- Tips to Stay on Track with Your FITMAS Challenge
- Modifying the FITMAS Workout Challenge
- Focus Areas in the 12 Days of FITMAS Challenge
- Make It A FITMAS Tradition
- Final Thoughts
The festive season brings joy, warmth and celebration—but often comes with disrupted routines and skipped workouts. Enter the 12 Days FITMASS Challenge—a fun, effective and holiday fitness challenge designed to keep you moving and motivated throughout the holidays. Whether you're travelling, staying home, or squeezing in movement between holiday parties, this FITMAS workout challenge ensures you stay on track.
This FITMAS fitness plan is ideal for everyone, from beginners to advanced fitness enthusiasts, and doesn’t require a gym. You’ll enjoy a mix of FITMAS HIIT routines, core workouts, strength exercises, and even some festive flexibility drills. Ready to gift yourself the joy of movement? Let’s dive into the challenge.
What is the 12 Days of FITMAS Challenge?
Inspired by the traditional “12 Days of Christmas” carol, the 12 Days of FITMAS Challenge works similarly. Each day introduces a new exercise, which you then repeat in reverse order along with the previous ones. By Day 12, you’ll perform all twelve exercises in one complete FITMAS exercise program.
It’s a cumulative, full-body workout plan that progresses naturally. This way, you slowly build endurance, strength, and flexibility—without overwhelming your body. Whether you want to burn off those extra holiday treats or simply maintain your routine, this holiday workout idea is your go-to.
Who Can Do the FITMAS Challenge?
The beauty of this challenge lies in its adaptability. The FITMAS beginner challenge keeps things light and accessible, while those craving a tougher burn can jump into the FITMAS advanced challenge with added reps, resistance, or time.
You don’t need fancy equipment—just a mat, a bottle of water, and some holiday cheer. Whether it’s a FITMAS home workout plan or something you take to the park, this challenge meets you where you are.
How the FITMAS Fitness Plan Works
Each day, you’ll add a new exercise. For example:
- Day 1: 1-minute plank
- Day 2: 2 burpees + 1-minute plank
- Day 3: 3 push-ups + 2 burpees + 1-minute plank
... and so on until Day 12.
This pyramid style combines daily FITMAS workouts into a growing routine, improving cardio, strength, core stability, and mobility by the end. And don’t worry—it’s just as fun as it is effective.
12 Days of FITMAS: Daily Workout Breakdown
Here’s the complete FITMAS home workout plan with exercises focused on different muscle groups. Adjust reps/times to your fitness level.
Day 1: 1-Minute Plank
Start with a full-body core workout to activate your midsection. Planking improves stability and posture and sets the tone for the days ahead.
Day 2: 2 Burpees
These are perfect for elevating the heart rate. FITMAS HIIT routines like burpees boost calorie burn and get your metabolism fired up.
Day 3: 3 Push-ups
Work on upper-body strength with this classic move. Drop to your knees for a modified version as part of the FITMAS beginner challenge.
Day 4: 4 Jumping Jacks
A quick cardio burst to keep things festive and heart-pumping. These make great warm-ups or transitions between sets.
Day 5: 5 Air Squats
Engage your glutes, quads, and hamstrings. Add a resistance band for a FITMAS advanced challenge.
Day 6: 6 Reverse Lunges (3 each leg)
Target single-leg strength and stability while improving balance. Ideal for toning the lower body.
Day 7: 7 Bicycle Crunches (each side)
Time to sculpt that core. This FITMAS core workout engages obliques and deep abdominal muscles.
Day 8: 8 Mountain Climbers (each leg)
Combine cardio with core work. Mountain climbers make a great addition to any holiday fitness challenge.
Day 9: 9 Triceps Dips
Use a sturdy chair or a low surface. These tone the back of the arms and improve upper-body definition.
Day 10: 10 Glute Bridges
Activate your posterior chain and build strength in your hips and lower back. Great for countering long sitting hours.
Day 11: 11 High Knees (each leg)
Another effective FITMAS cardio session to spike heart rate and boost agility.
Day 12: 12 Jump Squats
End with power! This explosive move combines strength and HIIT, challenging the legs and core.
Tips to Stay on Track with Your FITMAS Challenge
Maintaining motivation during the holidays can be tricky, but these pregnancy meal prep tips—sorry, FITMAS fitness tips—will keep you focused:
1. Set a Daily Reminder
Stick to the same time each day—morning, midday, or evening. A consistent schedule makes your daily FITMAS workouts easier to follow.
2. Use a Visual Tracker
Print out or create a digital chart. Tick off each day to visualise your progress.
3. Invite Friends or Family
Turn it into a group challenge. A shared holiday fitness challenge builds accountability and brings people together.
4. Keep It Festive
Play a holiday playlist, wear festive workout gear, or set up fairy lights around your workout space. Add fun to fuel your energy.
Modifying the FITMAS Workout Challenge
For Beginners:
- Halve the reps or time for each move
- Include more rest between rounds
- Stick to low-impact variations
For Advanced Fitness Levels:
- Add weights or resistance bands
- Increase reps by 50%
- Complete the routine in reverse countdown twice
The FITMAS exercise program is scalable, so listen to your body and adjust as needed.
Focus Areas in the 12 Days of FITMAS Challenge
Each component of the challenge contributes to a balanced, total-body transformation.
1. Core Strengthening
Planks, bicycle crunches, and mountain climbers offer targeted FITMAS core workouts that improve posture and stability.
2. Cardiovascular Fitness
Burpees, high knees, and jumping jacks form the backbone of FITMAS cardio sessions, keeping your heart strong and active.
3. Muscle Strength and Tone
Push-ups, squats, triceps dips, and glute bridges are powerful FITMAS strength exercises for toning every major muscle group.
4. Mobility and Flexibility
Squats and lunges naturally enhance flexibility and joint health. Add stretching at the end of each day to introduce simple FITMAS flexibility drills.
Make It A FITMAS Tradition
Holiday workouts don’t have to feel like a chore. With the 12 Days of FITMAS Challenge, you’ll not only avoid seasonal weight gain but also feel more energised, focused, and positive throughout the festivities.
Turn this challenge into a yearly tradition. Each December, aim to beat your previous time, reps, or effort. Let this be a gift you give yourself—one that builds strength, wellness, and resilience year after year.
Final Thoughts
The 12 Days of FITMAS Challenge is more than just a fitness routine—it’s a festive commitment to self-care. It fits into your lifestyle, fuels your body, and keeps the holiday stress at bay. No gym? No problem. With this FITMAS home workout plan, you’ll finish the year stronger, one joyful rep at a time.
So grab your water bottle, put on that Christmas jumper, and start your holiday fitness challenge today. Happy FITMAS!
How long does the entire FITMAS challenge take each day?
Initially, it’ll take 5–10 minutes. By Day 12, expect to spend 25–30 minutes, depending on your pace and rest periods.
Do I need equipment for the FITMAS workout challenge?
No, all exercises are bodyweight-based. However, feel free to add light dumbbells or resistance bands for an advanced version.
Can I combine this with other workouts?
Yes! The 12 Days of FITMAS Challenge can be used as a warm-up, finisher, or stand-alone session depending on your schedule and goals.
What should I eat before and after a FITMAS workout?
Opt for light snacks like a banana or yoghurt before your workout. Post-workout, choose a balanced meal with protein, healthy fats, and complex carbs to aid recovery.
