12 Days of Christmas Workout: The 364-Rep Holiday Challenge
Quick answer: The 12 Days of Christmas workout follows the song. Round 1 is one exercise, round 2 adds a second exercise and repeats the first, and so on until round 12 includes all twelve. Exercise #1 is done for 1 rep, #2 for 2 reps, up to #12 for 12 reps. The whole workout adds up to exactly 364 reps and takes about 30–45 minutes. Do it once as a holiday challenge, or once a week through December.
Key takeaways
- Structure: 12 rounds, each adding one new exercise, counting down from the newest to #1.
- Total volume: 364 reps, the same number as the gifts in the song.
- Scalable: there are quiet, beginner and home gym versions below.
- Equipment: just a large mat for the bodyweight version.
How the 12 Days of Christmas workout works
Like the song, each "day" (round) adds a new exercise and then counts back down through the previous ones:
- Round 1: 1 × exercise #1
- Round 2: 2 × exercise #2, then 1 × #1
- Round 3: 3 × #3, 2 × #2, 1 × #1
- …
- Round 12: 12 × #12, 11 × #11 … down to 1 × #1
Because exercise #1 appears in all 12 rounds and #12 only in the last one, every exercise ends up with a different total. The full workout is 364 reps.
The bodyweight version (no equipment)
| Day | Exercise | Reps per round | Rounds | Total reps |
|---|---|---|---|---|
| 1 | Burpee | 1 | 12 | 12 |
| 2 | Push-up | 2 | 11 | 22 |
| 3 | Squat jump | 3 | 10 | 30 |
| 4 | Sit-up | 4 | 9 | 36 |
| 5 | Reverse lunge (each leg = 1) | 5 | 8 | 40 |
| 6 | Mountain climber (each leg = 1) | 6 | 7 | 42 |
| 7 | Bodyweight squat | 7 | 6 | 42 |
| 8 | Triceps dip (on a bench or sturdy chair) | 8 | 5 | 40 |
| 9 | Plank shoulder tap (each side = 1) | 9 | 4 | 36 |
| 10 | Jumping jack | 10 | 3 | 30 |
| 11 | Glute bridge | 11 | 2 | 22 |
| 12 | High knees (each leg = 1) | 12 | 1 | 12 |
| Total | 364 | |||
Warm up first: 3–5 minutes of marching, arm circles, bodyweight squats and lunges. Rest whenever you need to. The goal is to finish, not to race.
Quiet (apartment-friendly) version
Swap every jump for a low-impact option so your downstairs neighbors stay merry:
- Burpee → step-back burpee
- Squat jump → tempo squat (3 seconds down)
- Jumping jack → step jack
- High knees → standing knee drives
Do it on a thick, high-density mat to absorb the rest of the impact. More tips are in How to Work Out in an Apartment Without Disturbing Your Neighbors.
Beginner version
- Do only days 1–6 (56 reps), or use the full 12 exercises at half the reps.
- Push-ups → incline push-ups on a bench. Sit-ups → dead bugs.
- Use a kneeling pad under your knees for lunges and modified push-ups.
Home gym version (barbell, cables and bench)
Have a power rack? Load lightly. Total volume is high, so use about 40–50% of what you'd normally lift for 10 reps.
| Day | Exercise |
|---|---|
| 1 | Barbell thruster |
| 2 | Pull-up (or lat pulldown) |
| 3 | Barbell back squat |
| 4 | Dips on the rack's dip bars |
| 5 | Landmine press (each arm = 1) |
| 6 | Seated cable row |
| 7 | Romanian deadlift |
| 8 | Cable face pull |
| 9 | Hip thrust |
| 10 | Cable triceps pushdown |
| 11 | Cable biceps curl |
| 12 | Hanging knee raise |
The GXMMAT X6 Power Rack includes the pull-up bar, dip bars, landmine, cable handles and bars to do this whole list in one station. For hip thrusts, a hip thrust bench keeps the setup stable. See Hip Thrust Bench vs Glute Bench.
Make it a December challenge
- Once a week: do the workout every Saturday in December and try to beat your time.
- One day per day: on December 1 do round 1, on December 2 do round 2, and so on until December 12. It builds up gently, and each day is short.
- With family: split the 12 exercises between people and go relay-style. A 6' × 16' family workout mat fits several people at once.
FAQ
How many reps are in the 12 Days of Christmas workout?
364 reps in total. Exercise #n is done for n reps in each of (13 − n) rounds, which adds up to 364, the same as the number of gifts in the song.
How long does the 12 Days of Christmas workout take?
Most people finish in 30–45 minutes, depending on fitness level and rest.
Can beginners do the 12 Days of Christmas workout?
Yes. Do only the first six days, halve the reps, or use easier variations like incline push-ups and step-back burpees.
Is the 12 Days of Christmas workout good for weight loss?
It's a challenging full-body circuit that raises your heart rate and builds muscular endurance. Combined with consistent training and nutrition through the holidays, it supports fat-loss goals.
Can I do this workout without jumping?
Yes. Use step-back burpees, tempo squats, step jacks and standing knee drives for a quiet, low-impact version.
Written by Yuvien Royer for GXMMAT. This article is general fitness information, not medical advice.
