Here’s how to burn fat this festive season

Want a workout that works for the festive season? This fun and seasonal sweat session will get you in the Christmas spirit

It’s the question we all want to know the answer to at this time of year: does Christmas shopping count as exercise? Because let’s face it, between present hunting, seasonal parties, nativity performances and food planning, there’s little time for any scheduled exercise. And if we’re being honest, our leg and arm muscles do feel a bit weary after hours spent traipsing around the high street. If this sounds familiar, we’ve got good news, because we’ve put the fun back into exercise with this Christmas-shopping inspired workout! ‘Every move connects to the hustle of carrying, reaching and lifting during the holiday season,’ explains personal trainer Sarah Campus. All you need is a set of dumbbells, making this a great workout for when time is tight and you want to exercise at home or from one spot in the gym. Add these moves to the 5,000+ steps you likely do when out and about Christmas shopping and it sure does count as exercise! Winning.

Farmer’s Carry

Helps with hauling all those shopping bags by building grip strength, core stability and posture.

Reps: 30-45 seconds
Sets: 3-4

• Stand tall holding a dumbbell or kettlebell weight in each hand by your side.
• Engage your core and pull shoulders up, back and down.
• Walk for 30–45 seconds maintaining good posture.
• Turn around and walk back.

Rainbow

Benefits reaching for the perfect gift by improving shoulder mobility, core control and co-ordination.

Reps: 8-10 (each way)
Sets: 3

• Stand with feet shoulder-width apart, holding the weight in front of your hips.
• Lift the weight up and, with slight bend in arms, draw a smooth arc overhead from one side to the other, like painting a rainbow.
• Keep your core braced and avoid twisting your torso too much.

Half-Kneeling Shoulder Press

Helps you reach for the top shelf by strengthening your shoulder, and improving balance and core stability.

Reps: 10–12 (each side)
Sets: 3

• Kneel with one knee on the floor and the opposite foot forward (like a lunge position).
• Hold a dumbbell at shoulder height on the same side as your supporting knee.
• Brace your core and press the weight overhead, keeping ribs tucked.
• Lower under control and repeat, then swap sides.

Single-Arm Row

Strengthens the back, shoulders and arms, for when you need to pull a gift from the shelf

Reps: 10-12 (each side)
Sets: 3

• Start with a staggered stance. Bend your front knee slightly and lean forward from your hips with a straight back. Place your hand on the front thigh for balance.
• With your other hand, hold the weight and let it hang straight down.
• Pull the weight toward your ribcage, squeezing your shoulder blade.
• Lower slowly and repeat, then swap sides.

Gorilla Row

Helps build upper back, lats and core strength, while also challenging hip stability, for when you’re loading up the shopping trolley.

Reps: 10-12 (each side)
Sets: 3

• Stand with feet wide, then bend at the hips with knees slightly bent.
• Hold a dumbbell in each hand, weight resting on the floor.
• Row one arm up to your side while keeping the other down.
• Alternate arms with control.

Reverse Flys

Helps strengthen rear shoulders and upper back for posture, and a good wrapping paper reach!

Reps: 12–15
Sets: 3

• Stand with a soft bend in your knees and hinge slightly at the hips.
• Hold a set of light dumbbells under your shoulders with palms facing each other.
• With a slight bend in your elbows, lift your arms out to the sides.
• Squeeze shoulder blades together, then lower slowly and repeat.

Squats

Waiting in line with all those bags requires strength in the legs, glutes and core.

Reps: 12-15
Sets: 3-4

• Stand with feet shoulder-width apart and a weight in each hand at shoulder height.
• Push your hips back and bend your knees to lower into a squat.
• Keep your chest up and weight in your heels.
• Drive back up to standing, then repeat.