You want a combined program that's two-thirds weight training and one-third cardio, which is best during the holidays. Why? It ensures you devote enough time to each base exercise.
If your week includes three training days, lift weights two of the days and perform cardio on one, or do both weights and cardio on all three days—but don't forget, your time in the gym is precious.
Here, some workout guidelines:
Perform a full-body workout at least two days, and avoid lifting on back-to-back days. For each workout, pair an upper- and lower-body exercise, and alternate sets, resting 30 seconds between each. Repeat until you complete all the planned sets.
Emphasize exercises that work as much muscle on each rep as possible.
For lower body: squats, deadlifts, lunges, and stepups.
For upper body: presses (bench, incline, shoulder), rows, and chinups.
And remember, variety is key:
Alternate between 6-8 reps and 12-15 reps each session.
For continuous cardio, head for the treadmill, stationary bike, and row machine, and go further or burn more calories each session, so you're constantly challenging your body to do a little bit more.
If you do intervals, run or cycle at your top speed from start to finish for one minute, then slow to an easy pace for one minute. That's one round.
Do as many rounds as you can, making sure to include enough time for a five-minute cooldown.