Many of us can't wait until Thanksgiving rolls around so we can feast on all of our favorite comfort foods, but that feasting certainly comes with a price. The average American consumes around 3,000 calories in a Thanksgiving sitting. That's not much to be thankful for, especially when it takes 3,500 calories to burn 1 pound of fat.
In order to burn off all of those calories, you have to commit to some serious working out. Many people don't want to run, bike, walk, or swim for hours to break even with their calorie consumption. So what's the solution? Include compound movements in your workout to burn fat and calories efficiently. These exercises use multiple muscle groups to perform the movement, which means more fat and calories burned.
Keep this workout on hand for when you over consume at the big feast.
- 8- to 10-pound dumbbells
This workout will alternate between a cardio movement to a compound movement to keep your heart rate up and to blast calories and fat. Complete six rounds, allowing 45 to 60 seconds of rest in between each round.
Begin with a 5 to 10 minute warm-up of your choice.
50 Jumping Jack Squats
Do a jumping jack. Clap your hands at the top each time and bring your legs out and into a squat when coming down.
Grab your dumbbells and hold them slightly above your shoulders. Squat down to 90 degrees and then push the dumbbells straight up as you stand up from your squat. Make sure to keep your core tight.
60 High Knees (30 Each Knee)
Stand tall. Lift one knee up to your waist, and then switch knees. Continue in a rhythmic pattern.
10 Walking Planks
Start in a low-plank position; forearms are on the ground. Slowly transition from your forearms to your hands, keeping your hands underneath your shoulders. Then lower back to your forearms. Make sure your core is tight to prevent swaying hips.
More: 30-Day Plank Challenge
10 Burpees to a Push-Up
Stand tall. Then in one quick movement, jump down to a plank position (slightly bend your elbows and turn out your). Do a push-up, jump your feet to your hands, jump high, and then return to your starting position.
Side Plank (Hold for 30 Seconds on Each Side)
Lie on your right side with your legs straight out and ankles stacked on top of each other. Bend your right elbow and place it under your shoulder. Make sure your neck is aligned with your spine. Tighten up your core and lift your body off the ground.
This high-intensity workout will get your heart rate up and boost your metabolism, which is what you need to burn the extra calories and fat you may have consumed during the Thanksgiving feast.
Stay in shape in a fitness class.