While it's important to treat yourself, especially this time of year, it doesn't have to mean you put on 10 pounds or let your abs go into hibernation. That's why we partnered with Fitbit and The Biggest Loser's Dolvett Quince to bring you a training program easy enough to do at home but hardcore enough to get you serious results.

To do that, this program incorporates many different elements of training. On some days, you'll work your aerobic system through steady-state runs. On others, you'll focus on jacking up your heart rate and strengthening your whole body using strategies like EMOM, where you perform a certain number of reps of a move within a minute, rest for the rest of the minute and then start again (the incentive: push yourself to move fast so you'll have more time to rest), and Tabata, where you do an exercise for 20 seconds, rest for 10, then repeat. Both of these methods are great for helping you to torch fat and calories while also building muscle. 

The best part: There's no equipment needed outside of a pair of running shoes. All of the strength moves, like pushups, air squats, and situps, utilize your own bodyweight. So no matter where your travels take you this holiday season, you've got no excuse to skip one day of this program.

Watch Day 6 of the program here in The Rapid Fire Heart Rate Workout >>>

Ready for more? Click here to get the workouts for days 15-30.

Day 1: Strength

A) 10-minute alternating EMOM*
-1st minute: 15 push-ups
-2nd minute: 15 air-squats
-time after exercise before the next minute is your rest
*repeat 4 more times*

B) 10-minute alternating EMOM
-1st minute: 7 Plank Push-Ups (each arm)
-2nd minute: 15 squat-jumps

C) Run 1 mile

*EMOM means: every minute on the minute do the specified reps, then rest for the remainder of the minute

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Day 2: Cardio

A) 6:4 Run/Walk 30 minutes

-Run for 6 minutes

-Walk for 4 minutes

-Do this for 30 minutes

B) 4 rounds of tabata* sit-ups

*Tabata means work for 20 seconds then rest for 10 seconds (that's 1 round)

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Day 3: Strength

A) 5-minute push-up EMOM

-15 reps each minute

B) 5-minute air-squat EMOM

-15 reps each minute

C) Run .5 miles

D) 5-minute plank push-up EMOM

-7 reps each arm

E) 5-minute squat-jump EMOM

-15 reps

F) Run .5 miles

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Day 4: Active-Recovery

-Walk 2.5 miles

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Day 5: Cardio

A) 6 rounds of:

-Run .5 miles

-15 sit-ups

Total Work= 3 miles & 90 sit-ups

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Day 6: Strength

A) 15 minute alternating EMOM

-1st minute: 15 push-ups

-2nd minute: 15 burpees

-3rd minute: 30-second plank

B) 12 minute alternating EMOM

-1st minute: 7 plank push-ups (each arm)

-2nd minute: 15 squat-jumps

C) Run 1.5 miles

WATCH: This workout on in The Rapid Fire Heart Rate Workout Video >>>

Day 7: Cardio

A) 3 rounds of:

-Run 1 mile

-30 sit-ups

Total Work=3 miles & 90 sit-ups

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Day 8: Active-Recovery

-Run 1 mile

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Day 9: Strength

A) 10-minute alternating EMOM

-1st minute: 20 push-ups

-2nd minute: 20 air-squats

B) 10 minute alternating EMOM

-1st minute: 8 plank push-ups (each arm)

-2nd minute: 20 squat-jumps

C) Run 1.5 miles

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Day 10: Cardio

A) 7:3 Run/Walk 30 minutes

-Run for 7 minutes

-Walk for 3 minutes

-Do this for 30 minutes

B) 6 rounds of tabata sit-ups

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Day 11: Strength

A) 5-minute push-up EMOM

-20 reps each minute

B) 5-minute air-squat EMOM

-20 reps each minute

C) Run .75 miles

D) 5-minute plank push-up EMOM

-8 reps each arm, every minute

E) 5-minute squat-jump EMOM

-20 reps each minute

F) Run .75 miles

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Day 12: Active Recovery

-Walk 3 miles

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Day 13: Cardio

A) 8 rounds of:

-Run .5 mile

-15 sit-ups

Total Work=4-mile run & 120 sit-ups

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Day 14: Strength

A) 15-minute alternating EMOM

-1st minute: 20 push-ups

-2nd minute: 20 air-squats

-3rd minute: 20 plank hip-taps

B) 12-minute alternating emom

-1st minute: 8 plank push-ups (each arm)

-2nd minute: 20 squat-jumps

C) Run 2 miles

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