Treat Yourself This Thanksgiving with ZERO Guilt

Updated August 2020 [This article was written with Dr. Mia Finkelston, Medical Director and family physician on Amwell] During the holidays, not many people...

Burpee Challenge

Nearly every personal trainer across the country would agree that burpees are the most efficient exercise to work your whole body. Burpees use every muscle group and allow you to get a cardio work out at the same time.

Burpees: 30 seconds
Rest for 30 seconds
Repeat x5

Fun Fact: Burpees are a cardio and weight-bearing workout, which is great for your bones! Research suggests weight-bearing exercises are actually better for long-term bone health than non-weight-bearing exercises. In fact, any exercise that includes jumping will help with bone strength due to the landing.

Leg Legend

The legs have many large muscle groups: quadriceps, hamstrings, glutes, etc. Whenever you repetitively use a large muscle group, you’re working the heart. Your heart rate will be higher when exercising your legs than when exercising your arms, simply because of the greater demand caused by the larger muscles in the legs. Squats: 30 seconds

Squats: 30 seconds
Lunges: 30 seconds
Standing Glute Raises: 30 seconds each leg (1 minute total)
30-second break
Repeat
Last 30 seconds: jump squats AS MANY AS YOU CAN

Why end with as many reps as possible? You are able to burn fat at a higher rate and put all of that leftover energy to use. It also strengthens your mind: without a definitive stopping point, you’ll work harder than you ever imagined which helps build your mental toughness.

Your Personal Stairmaster

Stairs are readily available to most people and are an amazing way to strengthen your legs. This circuit is an intense glute workout that really gets your heart pumping and is structured to get as many reps as possible in a short amount of time.

Take one step at a time
Skip steps
Step up two steps, step down one step
Face the left and go up the steps sideways, 1 step at a time
Face the right and go up the steps sideways, 1 step at a time
Repeat until 5 minutes are up

*For a more moderate workout, reduce the time or try walking. Both options will get your heart rate up while simultaneously giving you a great leg workout.

Ab Crusher

Strong abdominal muscles are important for many reasons, including posture, balance, injury prevention, and protection. “I tell patients regularly that the key to a healthy back is a healthy front. By keeping your abs strong, you are not only helping with balance, flexibility, and strength, but you’re also helping maintain a healthy back, especially as you get older,” says Dr. Mia.

Plank with variations

Plank regular: 1 minute
Plank w/ knee to same side elbow, switch sides every rep: 30 seconds (Figure 1)
Plank w/ knee to opposite side elbow, switch sides every rep: 30 seconds (Figure 2)
Break 1 minute

Planks can potentially cause some shoulder pain. Therefore, to finish the circuit we have also provided an easier alternative to keep those abs burning!

Option 1

Regular Plank: 1 minute
Right-side Plank: 30 seconds (Figure 3)
Left-side Plank: 30 seconds (Figure 3)

Option 2

Penguins: 30 seconds - make sure to keep your upper back off of the ground! (Figure 4)
Russian twists: 1 minute - use weight for a challenge! (Figure 5)
Toe touches: 30 seconds (Figure 6)


Figure 1	Figure 2	Figure 3


Figure 4	Figure 5	Figure 6

None of these workouts catch your interest? A friendly game of football or a family walk are also great exercise options to get you moving just enough to fully enjoy that thanksgiving feast.