The holiday season often leads to weight gain, with the average American adding one to two pounds between Thanksgiving and New Year’s. To counteract this trend, experts have compiled a list of the top Christmas songs that feature a “scientifically optimal” beat for exercise. This initiative aims to make workouts festive, enjoyable, and more effective.
According to Adam Gilbert, founder and CEO of MyBodyTutor, a personalized online weight loss and health coaching program, music can significantly influence workout consistency. Gilbert stated, “The holiday season is when consistency becomes most challenging. Between family gatherings, travel, and end-of-year stress, staying on track with health goals can feel impossible.” He emphasized that the right playlist can enhance the exercise experience, as research indicates it can improve performance and reduce perceived effort.
Recent studies support this notion. A 2024 study revealed that engaging in moderate-intensity exercise to songs with a tempo between 120 and 140 beats per minute (BPM) can elevate mood and make cardio sessions more enjoyable. Another study from 2019 found that high-tempo music with a BPM of 130 or higher during intense cycling encouraged participants to exercise 10.7% longer while maintaining elevated heart rates.
Top 10 Christmas Songs for Your Workout
Drawing on these findings, MyBodyTutor analyzed Spotify’s 500 most popular holiday songs, identifying the top ten tracks within the 120 to 150 BPM range, which is deemed optimal for moderate- to high-intensity workouts such as cardio, running, and strength training.
Leading the list is Mariah Carey’s iconic “All I Want for Christmas Is You” at 150 BPM, solidifying her title as the “Queen of Christmas.” Other classic holiday hits include José Feliciano’s “Feliz Navidad” at 149 BPM, Frank Sinatra’s “Jingle Bells” at 148 BPM, and Brenda Lee’s “Rockin’ Around the Christmas Tree” at 146 BPM.
Following closely, Michael Bublé’s jazzy rendition of “Jingle Bells” secured fifth place, while August Burns Red’s “Christmas Time Is Here” ranked sixth at 143 BPM. Nat King Cole’s “The Christmas Song (Merry Christmas to You)” hit seventh place at 141 BPM, followed by Bruce Springsteen’s “Santa Claus Is Comin’ to Town” and Bing Crosby’s “White Christmas” at 141 BPM and 138 BPM, respectively. Rounding out the top ten is Justin Bieber’s “Mistletoe” at 128 BPM.
Customizing Your Workout Playlist
MyBodyTutor also categorized songs based on exercise type. For high-intensity interval training (HIIT), Ariana Grande’s “Last Christmas” and Shakin’ Stevens’s “Merry Christmas Everyone” led the pack, with BPMs of 206 and 203, respectively. Andy Williams’ “It’s the Most Wonderful Time of the Year” followed in third place, with Bing Crosby and The Andrews Sisters’ “Mele Kalikimaka” and Grande’s “Santa Tell Me” at 203 BPM and 192 BPM.
For lighter exercises, such as yoga or cool-down sessions, slower holiday ballads are recommended. Leading this category is Kelly Clarkson’s “Underneath the Tree” at 95 BPM, followed by Nat King Cole’s “The Christmas Song” at 88 BPM. Pentatonix’s “O Holy Night” and “The First Noel” secured third and fourth places at 85 BPM and 84 BPM, respectively, while Frank Sinatra’s “Have Yourself a Merry Little Christmas” concluded the list at 76 BPM.
Gilbert concluded, “During a season when motivation is already stretched thin, anything that makes healthy habits easier is worth using. If a well-timed Christmas playlist helps you get that workout in, that’s a win.”
This holiday season, incorporating these scientifically selected songs into workout routines could not only enhance physical fitness but also add a festive spirit to exercise regimens.
