When you think about Thanksgiving, what pops up in your noggin first? Family togetherness? Gratitude? Nah. It’s the food. The delicious, succulent and belly filling food. It’s irresistible and it’s one of the greatest dangers of athletes everywhere, because you can forget about keeping your ideal weight if you’re feasting on turkey delicacies. But it doesn’t have to be this way.
What if you could do some fun little Thanksgiving workouts with the fam? Cute little holiday workout routines that don’t require equipment? Let’s dig into some delicious food- ahem, enjoyable and quick little workouts to keep that energy level high and the food coma far, far away.
Thanksgiving Workout Plan #1: 15-Minute Pre-Feast Quick Burner
This quickie is for the peeps out there that are short on time and really want to make some room before the feasting begins.
Structure
- 4 exercises × 40 seconds each
- 20 seconds rest
- Repeat 3 rounds
1. Bodyweight Squats
This one’s pretty straightforward. You’ll need to have your feet hip-width apart, sit down to your knee-level, and stand back up tall. This targets your legs and glutes, so it throws that calorie burn into overdrive.
2. Push-Ups
Another great exercise for this quick workout session. You’ll want to get on the floor, position your hands under those shoulders, slowly lower your chest, and push up with your arms. If that’s too hard, try doing it on your knees.
3. Alternating Reverse Lunges
The way to go about this is to take a step back, lower one of your knees while having one leg behind you, and then stand back up. This is a great low-impact exercise and is also great for your legs.
4. Plank Hold
Get back on that floor. Now position your elbows under your shoulders, and keep that core tight and engaged. If you’re a freak, try to add a Turkey Timer Challenge to the mix. Basically, hold it for 40 seconds. It’s actually harder than it sounds!
Related Article: 7 Healthy Canadian Thanksgiving Food Swaps You’ll Love
Thanksgiving Workout Plan #2: 30-Minute Full-Body Feast Burner
Looking for something more akin to a full-body workout? Try this Thanksgiving workout plan, built solely for those gym freaks looking for something more structured. Those calories will burn faster than that first serving!
Warm-Up (3 minutes)
A great way to start any routine is to get that blood pumping. Time to get that veteran cosplay going! Start marching in place. Now make some arm circles in the air. Follow this heat-builder by getting into some hip openers.
Circuit (25 minutes)
You will need to complete 3 rounds of the following:
1. Goblet Squat (45 seconds)
Grab any weight. Water Bottle, anything. Hold this object to your chest, and squat deeply. This helps build strength and is a great way to get some cardio going.
2. Mountain Climbers (45 seconds)
This gets that heart pumping. Fast. Which is exactly what we’re looking for. And burns those calories faster than your uncle’s quick temper.
3. Glute Bridges (15 reps)
These are fantastic for strengthening the hips and your core.
4. Walk-Outs to Plank (8–10 reps)
We’re looking to boost that full-body mobility and keep that strength going until the desert gets served.
5. Jumping Jacks or Step-Out Jacks (45 seconds)
As a Thanksgiving treat, you get to choose between these low or high-impact options.
6. Bicycle Crunches (45 seconds)
These target not just your obliques, but also your core.
Cool Down (2 minutes)
Here, you get to wind down for a bit. The best way is to get a light stretch going. Those hamstrings, quads, and chest need a bit of a breather.
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Thanksgiving Workout Plan #3: Family-Friendly Holiday Movement Circuit
Now get ready to unleash the fun workouts that the entire family can do before or after Thanksgiving dinner.
Structure
We’ll be going through 10 little exercises, and spend around 30–40 seconds on each one. These family-friendly workouts make it so the kids and grandparents can participate. And, of course, no Thanksgiving family workout is complete without fun, holiday-themed names!
- “Turkey Trots” (Jog or March in Place)
- “Stuffing Squats” (Bodyweight Squats)
- “Pilgrim Lunges” (Alternating Lunges)
- “Pumpkin Rolls” (Slow Mountain Climbers)
- “Mashed Potato Push-Ups”
- “Turkey Wing Flaps” (Arm Circles)
- “Harvest Harvesters” (Side Bends)
- “Cranberry Crab Walks”
- “Plank Like Pie Crust” (Basic Plank)
- “Gratitude Stretch” (Deep Breathing + Stretch)
Related Article: Thanksgiving Gift Ideas For Him To Make Him Thankful For Your Love
Thanksgiving Workout Table Chart
Workout Plan | Time Required | Exercise List | How to Do It | Best For |
Pre-Feast 15-Minute Quick Burner | 15 minutes | – Bodyweight Squats – Push-Ups – Reverse Lunges – Plank Hold | 40 seconds work + 20 seconds rest per exercise. Complete 3 rounds. | Busy people who need a fast metabolism boost before dinner |
30-Minute Full-Body Feast Burner | 30 minutes | – Warm-Up (3 min) – Goblet Squats – Mountain Climbers – Glute Bridges – Walk-Outs to Plank – Jumping Jacks – Bicycle Crunches – Cool Down (2 min) | Perform circuit for 3 rounds. 45 seconds on, 15–20 seconds rest. | People wanting a complete holiday workout with no equipment |
Family-Friendly Thanksgiving Movement Circuit | 20–25 minutes | – Turkey Trots – Stuffing Squats – Pilgrim Lunges – Pumpkin Rolls – Mashed Potato Push-Ups – Turkey Wing Flaps – Harvest Harvesters – Cranberry Crab Walks – Plank Like Pie Crust – Gratitude Stretch | 30–40 seconds per station, minimal rest. Repeat circuit 1–2 times. | Families, kids, beginners, or anyone wanting a fun, themed workout |
FAQ’s
The key to staying fit on Thanksgiving is to understand that some weight is gonna be gained if you wanna enjoy the holiday to the fullest. And that’s okay. Weight’s there to be gained and lost, depending on what you want. But that doesn’t mean you can’t keep it under control or work some of the damage out. Try these workout plans and you can feast like a king and still come out as an Adonis by the end. Your digestion will stay regulated and not get overflooded with those holiday yum-yums.
