The 30-Minute Full-Body Thanksgiving Workout Plan

Before the family arrives and shortly after the turkey is in the oven, there generally is a considerable amount of time which can be used in many ways.  This does not mean sitting down with a cup of coffee and watching TV or going back to bed.  Rather, this is a great time to exercise and get in that quick 30-minute workout to keep on your regular routine, especially before the big meal.  Studies have demonstrated the importance of exercise prior to a large feeding and have found positive results.  Some studies have suggested that prior to the consumption of large meals inclusive of high-fat exercise can play a protective and important role in the maintenance of body composition, mainly body fat [1].  Listed below is a complete 30-minute workout which is guaranteed to keep your metabolism high throughout turkey day.

The Thanksgiving 30-Minute Workout Plan

Warm-up:  two sets of 60 seconds of jump roping

The muscles and body always need to warm-up.  Therefore, it is best to perform some light cardio or light movements which mimic the workout activities.  With two sets of 60 seconds of jump roping, your body is for sure to start out warm and ready for any challenge.

30-minute workout: complete as many sets as possible with no rest in between sets of the following exercises:

1. Burpees, 10 reps
2. Kettlebell swings, 10 reps, 15-35 pounds (depending on your ability)
3. Push-ups, 10 reps
4. Full sit-ups, 10-15 reps
5. Squats, 15 reps, light barbell

The 30-minute Thanksgiving workout phase consists of five total exercises with little to no rest periods.  Research has shown that the total rest time between sets can have a big influence on efficiency and effectiveness of a strength training program [2].  The burpees should include a full jump off the ground and a full push-up down towards the ground.  Burpees are a great full body activity and are a great cardio and strength activity to add to any workout.  Ten burpees and you should be feeling the energy burn in no time.

The kettlebell swing includes a squat movement with a front raise using both arms at the same time, which the entire body in one fluid movement.  The selection of your kettlebell is a crucial aspect in the intensity aspect.  It is recommended to start with a lighter weight if you have never performed a kettlebell swing or if you have any limitations.  Otherwise if you are comfortable, use a heavier weight to ramp the intensity and burn more energy.

Push-ups and sit-ups are a great compliment to each other.  Known to be core busters, push-ups and sit-ups use multiple joints during each movement to make energy burning more efficient.  For the full sit-up, use a foot pad, ab mat, or dumbbell to allow your body to actually perform the sit-up.  When performing your push-ups, be sure to lower the body low enough to create a right angle in the elbows.  Do not allow any low back dips or raises during your push-ups.

Squats are the finishing touch and make a fine addition to any workout.  Using a light barbell on top of the shoulders, you want to make sure to carefully lower the hips and glutes down so that the knee joints reach a right angle as well.  If you have a partner with you, be sure to have him or her spotting behind at all times.

Once you are complete with the first set of all of the exercises, continue through them again for more sets.  Attempt as many sets as possible in your 30-minutes and only rest when you need.  Once your timer stops at 30-minutes, relax the body and add some stretching if you desire.  While some gyms may not be open early Thanksgiving morning, these exercises can all be done at home or even in your hotel room.  Rather than performing a weighted squat, simply add reps and perform a body weight squat.  This 30-minute Thanksgiving workout routine will be your energy burning solution for the holiday and will help you stay on top of your fitness.

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