Post Thanksgiving turkey burn HIIT workout
I love everything about Thanksgiving! The family time, giving thanks, the yummy food, and well the food!!! What can I say, I love to eat! Last year I was super pregnant, so I may have pulled the “eating for two” card during Thanksgiving dinner and that was fun! I guess I cannot use that this year but I still plan to indulge a little ( hey you only live once). However, that doesn’t mean I will gain a million pounds! I always make sure to get a walk or run in thanksgiving morning and a good home workout in the next day.
I try to keep my home workouts, quick yet effective with minimal equipment required! This workout is designed to burn some major calories and keep the pounds away during the holiday. This turkey burn HIIT workout will get your heart rate up, tone your muscles and help you enjoy thanksgiving without the guilt. All you need is yourself, some motivation and a stop watch or phone to track your time!
So what is HIIT?
High intensity interval training (HIIT) is a workout that alternates between intense bursts of activity ( think all out maximum effort) and fixed periods of less-intense activity or even complete rest. In just 20-30 minutes you can burn more calories than jogging on the treadmill for an hour. Sure it’s intense, however ideal for a busy schedules and anyone looking to kick their fitness game up a notch. As always, consult with your doctor before beginning any exercise program.
Total time: 30 minutes
Instructions: Perform the exercise in each circuit for as many reps as you can in 1 minute. Rest for one minute between sets. Complete the workout 2x through for a total body burn!
If you cannot jump for any reason, you can squat and lunge in place instead and still get a great workout!
Post thanksgiving turkey burn HIIT home workout
- Light jog or walk in place x 3 min
- Squats x 1 min
- Jumping jacks x 1 min
- Start with your arms by your sides, feet shoulder width apart, head up, and back straight.
- Keeping your chest up, squat down as you inhale until your upper thighs are parallel, or lower,
- Now pressing mainly with the balls of your feet, jump straight up in the air as high as possible as you exhale raising your arms up overhead. When you touch the floor again, immediately squat down and jump again.
Curtesy lunge skater jumps:
- Begin in a curtsey lunge position as shown below with your weight primarily through your left heel, tapping the floor with your left hand.
- Pressing through you heel jump into a curtsey lunge on the right side as shown, now keeping your weight through your right heel and tapping your right hand to the floor.
- Repeat this for 1 min.
- If you are unable to tap you hand to the floor that’s ok! You can keep your hands on your hips instead.
- Make sure to keep your chest lifted and abs engaged!
- Begin in high plank, keeping your abs engaged and body straight from head to heels. Without rounding your back, bend your right knee and pull it in toward your chest.
- Quickly extend your right leg back to the starting position. Repeat with your left leg. Continue switching legs as quickly as possible while holding your plank.
- Begin in high plank position as shown.
- Keeping your abdominals tight and body straight from head to heels, jump your feet out wide and back together, landing softly on your toes. Repeat as many times as you can in one minute while maintaining good form.
- Begin standing with your legs shoulder-width apart. Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
- From this position, press up like you’re doing a push-up and push your hips up.
- Jump your feet under your hips and stand.
- Finish the movement by jumping in the air and bringing your hands over your head. Repeat for 1 min.
Sumo squat with heel raise:
- Stand with your feet wider than hip width apart, toes turned out 45 degrees. Perform a squat as you inhale and tough your fingertips to the floor, keeping your abs engaged and chest lifted.
- Exhale as you stand and hop up on to your toes as your raise your arms overhead ( as shown).
- Immediately jump back down into a squat position taping the floor with your fingertips and repeat for 1 min
Lunge with a hop:
- Stand with feet together, hands on hips. Step back with your left foot and lower into a reverse lunge.
- Keeping your weight through your right leg, rise up as you bring your left knee forward, and jump, lifting your left knee to hip level.
- Land lightly on your right foot and step your left leg back into a lunge. Repeat for 30 seconds and then switch sides for a total of 1 min!
- Lie on your back with your arms overhead. Lift your arms, shoulders and legs off the ground and hold this lifted position by contracting your abdominals. Reach you arms straight toward your shins while maintaining a strong spine. Repeat as many times as you can keeping good form for 1 min
- Start standing with feet hip-distance apart.Lift up right knee as high as it will go and raise the opposite arm, then switch quickly so left knee is up before right foot lands. Continue pulling knees up quickly for 1 minute
- Start standing with legs slightly wider than shoulder-distance apart and toes pointed forward.
- Shift your body weight to one leg bending the knee until it reaches a 90-degree angle and the other leg is straight. Glutes are pressing back behind you. Make sure your knee does not extend over your toes.
- Return to center and switch sides. Perform for one minute.
Tricep push up:
- Begin in plank position with your hands shoulder-width apart.
- Lower your chest toward the floor while keeping your upper arms parallel to your sides and your elbows glued to your sides. Push back up to start. That’s one rep.
Forearm plank with a twist:
- Begin in a forearm plank position, elbows under your shoulders, abs engaged and back nice and straight.
- Drop you hips to the right as you lower them toward the ground as shown. Repeat on the left side for one full rep. Make sure not to arch your back!
Get ready to sweat, work those muscles and torch major calories with this HIIT style turkey burn home workout. I always like to cool down with some stretching. You can check out one of my favorite yoga routines here!
Did you love this workout? Sign up to receive your free copy of my 30 minute total body toning workout!
Happy Holidays from my little family to yours!
Your friend and workout buddy
Dr. Allie Flowers
Follow me on social media for my latest shenanigans, fitness tips, workouts, recipes and more!
Join my newsletter!
Sign up to receive the latest free workouts, fitness advice, recipes, motivation and more!