According to a new study, wine-fueled workouts may be the key to keeping sneaky holiday pounds at bay. The report, unveiled at the European Society of Cardiology, found that moderate wine drinking plus regular exercise protects against cardiovascular disease. Just one glass of red or white for women and two glasses for men per night—combined with at least two workouts per week—soaks up plenty of heart benefits. Atlanta fitness and nutrition trainer Kim Schaper gives us the 411 on wining and working.

1. Step-Ups and Syrah
Find a stable chair or low table and step up with your right foot, then with your left. Keeping your right foot on the bench, step down with your left. Repeat 12 times with the right leg and then switch. Pair with Qupé Cellars Syrah, $25, Murphy’s Wine Shop

2. Pushups and Pinot
Find a comfy place to put your hands on the ground. For beginners, Schaper suggests starting on your knees. Make sure your hands are in line with your chest and slowly come up and down. Try for 10 to 12 reps. Pair with Sylvie Esmonin Bourgogne, $24, phWine Merchant

3. Butt Kicks and Barolo
Standing up, jog in place while trying to get the heels of your shoes to your tush. Do this for 30 seconds. Pair with Piazzo Barolo Piedmont, $42, Perrine’s Wine Shop

4. Jumping Jacks and Jouët
Do 30 total jacks and you’ll work up a sweat fast. Pair with Perrier-Jouët Champagne Nuit Blanche, $54, The Juice Box Atlanta

5. Tricep Dips and Tuscans
Turn your back to a table or chair and place your hands where your fingers face you and your palms are flat. Bend at the elbow and let your tush drop to the floor; then press up using your palms to feel a nice burn in the back of your arms. Pair with Castello Banfi Centine Toscana, $11, Total Wine & More