The holidays generate a lot of unavoidable, often random time drains, such as office parties, family get-togethers, and after-work shopping. They take a chunk out of your life and make it difficult for you to maintain your normal training regimen. But most people make the mistake of trying to fit their regular workouts into their busier, more unpredictable schedule. Instead, they need an exercise plan that's compatible with their schedule — no matter how packed it is.

So I've devised a five-step system that uses backward logic in order to create a made-to-fit workout that'll keep you lean and in peak condition. You'll simply evaluate your toughest exercise opponents ahead of time so you can prepare a more effective game plan.

STEP 1: Calculate the number of days per week you can exercise

Make this a minimum of two days, but don't be unrealistic. If you've been working out five days a week up to now, chances are you might average only three days a week over the next month.

Consider any additional workouts to be a bonus. If you exercise in the morning or at lunch, after-work activities might not seem to have a direct impact on your training plan. But an increased number of social commitments during the holiday season will have a cascade effect on all parts of your life. For instance, it might diminish your sleep, which makes morning workouts a problem, or force you to work through your lunch hour, eliminating a workout option.

STEP 2: Identify the best days for you to exercise

Now that you have a realistic target for the number of exercise sessions you'll perform each week, choose the days that provide the best opportunity to achieve that goal. For instance, if you know that two of your parties are on different Thursdays, you might want to eliminate that day right off the bat. Perhaps Saturday is a good option, since you don't have to work. It doesn't matter what days: It could be Monday, Tuesday, and Saturday; just go with the ones that offer you the best chance of staying consistent. Consider these your official "training" days.

STEP 3: Determine the length of your workouts

Estimate the minimum amount of time you'd be able to exercise on the busiest of your training days. That is, base it on the worst-case scenario. Using the example in Step 2, let's say Saturday is pretty open, which narrows down the toughest days to Monday and Tuesday. Maybe you like to exercise in the morning before work, which isn't a problem on Tuesday but is almost always an issue on Mondays because you have trouble getting up on time. You've just identified a potential problem.

The solution, then, may be to exercise during your lunch hour on Monday, or after work. Still, both could be time crunches, since you'll need to factor in a shower if you exercise during lunch, and there's a good chance something could come up unexpectedly if you wait until after work. So base it on what you know: the amount of time you'll have to exercise during your lunch break.

STEP 4: Choose Your Mode of Exercise

You can use this plan to create a cardio- or weight-only routine, or a combined program that incorporates both. If you choose the combo, designate a percentage of your base exercise time to each.

In general, I'd recommend two-thirds of all training be devoted to weights and one-third to cardio. So if you have three training days available per week, you could lift weights on two of the days and perform cardio on one, or simply do both weights and cardio on all three days, using the appropriate amount of time for each. In addition, you should always include a warm-up. To keep it simple, just jog or cycle for five minutes at an easy pace, but don't forget to account for the time. Before you move on to the next step, here are some guidelines to follow when creating your workouts.

STEP 5: Personalise your plan

Assuming you've completed the first four steps, you now have all the information you need to design an exercise plan that fits your life. Remember gym is not your only fitness option. Adventure out and try something new. Try a new fitness activity that you have not yet tries ; e.g. dance, running, kickboxing, etc.

Ensure that you have the “Enjoyment Factor” in your holiday fitness plan. This way you will look forward to your workout, have fun in your workout and achieve the desired body and fitness results you are aiming for.

If you are looking to squeeze a quick holiday workout into your day, try this quick explosive workout, to ensure that you keep your waistline in check during the holidays.

Ronald’s 15-minute fat-blast routine:

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