Holidays are just around the corner and 'tis the season for those holiday pounds to creep up on the scale. With the busy time of year don't let your exercise be last on the Christmas list! Try some of these quick and easy calorie blasting exercise routines when you are crunched for time and need to get a workout in:

1. Tabata- For twenty seconds do as many repetitions (reps) of the assigned exercise as you can - then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. You can tabata any exercise, for example- pull-ups, crunches, squats, jumping jacks, lunges, tricep dips.

2. Countdown- Pick two exercises and start by doing 10 reps of each exercise (i.e. 10 pushups and then 10 sit ups). Rest for 10 seconds, then do 9 reps of each exercise, rest, 8...7...6...  Once you reach 5 reps don't take a 10 second rest break in between but just power through as you count down to 1. Try to go as fast as you can to burn even more calories.

3. 21-15-9: Depending on how much time you have you can pick up to as many exercises as you want with a suggested minimum of 3 exercises. As fast as you can, do 21 reps of each exercise (bicycle crunches, military pushups, burpees). Start back at the beginning and do 15 reps of each and end with doing 9 reps of each exercise. Time yourself and see if next week you can beat your old time!

4. AMRAP- This stands for As Many Rounds As Possible in a certain amount of time. You can do 10 minutes, 15 minutes or even 20 minutes depending on your busy schedule! Recently one of my group exercise class completed this AMRAP which consisted of doing 50 squats, 40 crunches, 30 step ups each leg (on a bench, stair, ottoman) 20 pushups, 10 jumping jacks, run up and down a flight of stairs 1 time. Then start back at the beginning and see how many rounds you can do in the allotted time! This routine keeps your heart rate up the whole time, which burns more calories and helps keep those unwanted holiday pounds away!

5. Christmas Workout- My clients and patients know that I like to have fun around the gym, especially on holidays. Try this exercise with the whole family and make it an annual holiday family workout! Spell out any word with the corresponding holiday (for example- Christmas) and put exercises that start with each letter Here is my Christmas workout that some of my clients and patients will see this year:

C- Cardio
H- Hop
R- Row (bent over rows, wide rows, plank rows- using weights)
I- Isometric hold (planks, side planks)
S- Shoulders (overhead press, lateral raises, front raises- using weights)
T- Tricep dips
M- March around the house
A- Abs (crunches, situps)
S- Stairs

Remember to consult your doctor before beginning any exercise program. If you have any symptoms while exercising (shortness of breath, chest pain, chest pressure, nausea, lightheaded, dizzy, etc...) please stop exercising and call your physician or 9-1-1.

Courtney Day is an Exercise Physiologist in Chicago and works with First Health Associates.