8 Last-Minute Workouts To Get Fit Before Thanksgiving

Thanksgiving, a cherished American tradition since becoming a public holiday in 1862, is just around the corner. 

You’re probably dreaming of that delicious turkey dinner. But wait! Are you worried about those extra holiday pounds?

Don’t fret! We’ve got you covered with last-minute workouts for Thanksgiving to help you burn calories and tone up.

This full-body circuit is perfect whether you go to the gym or workout at home, as it uses simple equipment. It’s designed to boost your metabolism and build lean muscle. By incorporating these exercises, you’ll feel more confident and energized for the holiday season.

There’s a psychological boost that comes from working out before the holidays. It’s not just about burning calories; it’s about creating a sense of control and accomplishment. When you put in the effort now, you’re setting yourself up for a more enjoyable holiday experience.

Check out each exercise below to see how to do it properly and what muscles are working in each.

8 Last-Minute Workouts For Thanksgiving Week

You will find eight last-minute workouts for Thanksgiving below:

Kettlebell Swings

Kettlebell swings are a dynamic, full-body exercise that effectively targets the posterior chain. This includes the glutes, hamstrings, and lower back. They also engage the core, shoulders, and arms, making them excellent for burning calories and building power.

Recent research has shown that exercises targeting the posterior chain can significantly improve back health. A study found that posterior chain resistance training reduced chronic low back pain. Kettlebell swings, if done correctly, can be a fantastic exercise to strengthen the muscles in that area. 

This exercise enhances hip strength and power, benefiting anyone in daily tasks and even athletes requiring an explosive hip extension. Some examples of such athletes would be sprinters, footballers, and Olympic lifters.

How to do

1. Stand with your feet shoulder-width apart, holding a kettlebell with both hands between your legs.
2. Hinge at the hips, pushing your butt back while keeping your back straight.
3. Swing the kettlebell back and past your legs, then explosively drive your hips forward.
4. Use this momentum to swing the kettlebell up to chest height.
5. Continue using the momentum to swing it back and forth until all the repetitions are completed.

Tips

• Keep your core engaged the entire time to protect your back.
• Drive the movement with your hips, not your upper body.
• Maintain a neutral spine position during the swing, and don’t let the lower back arch.
• Breathe out as you swing up and in as you swing down.
• Use a heavier weight for strength and power training and follow the rep recommendation in the table below.

Optimal Sets And Reps

Renegade Rows

Renegade rows combine a plank position with a rowing motion. This exercise primarily targets the back muscles, including the latissimus dorsi, or lats, and rhomboids (upper middle back). It’s also a fantastic movement for the core, shoulders, and arms.

This exercise is excellent for building upper body strength while improving core stability. The renegade row challenges balance and coordination as you work against gravity. It can also enhance overall functional strength for daily activities.

How To Do

1. Start in a high plank position, with each hand placed on a dumbbell.
2. Keep your feet slightly wider than hip-width apart for stability.
3. Engage your core and squeeze your glutes to maintain a stable position.
4. Row one dumbbell up to your ribcage, keeping your elbow close to your body.
5. Lower the dumbbell back on the floor and alternate sides.

Tips

• Keep your hips stable; avoid twisting your body during the row.
• Maintain a neutral spine throughout the movement.
• Choose a weight that allows you to maintain good form without compromising technique.
• Try to use dumbbells with flat sides, the hexagonal style, so they don’t roll.
• Focus on controlled movements instead of rushing through repetitions.

Optimal Sets And Reps

Burpees

Burpees are a high-intensity exercise that combines a squat, push-up, and jump into one exercise. They simultaneously work multiple muscle groups, including legs, chest, arms, and core. 

Burpees are excellent for improving your cardiovascular fitness and anaerobic conditioning. 

Improving anaerobic conditioning means enhancing your body’s ability to perform high-intensity, short-duration activities without relying on oxygen.

This exercise is particularly effective for burning calories due to its high intensity. High-intensity exercises are known to be very effective as part of a weight reduction strategy. 

So whether you hate or love burpees, they are a must-have in the last-minute workouts for Thanksgiving. Once you get good at them, you will learn to love them, or at least hate them a little less.

How To Do

1. Start in a standing position with your feet shoulder-width apart.
2. Drop into a squat and place your hands on the floor in front of you.
3. Jump your feet back until you end up in a plank position.
4. Perform one push-up by lowering your chest nearly to the ground.
5. Jump your feet back towards your hands and explosively jump up with arms raised above your head.

Tips

• Keep your core engaged throughout the entire movement to keep your body stable.
• Land softly when jumping to protect your joints from impact.
• Maintain a steady pace to maximize cardiovascular benefits during workouts.
• Modify by stepping back instead of jumping if you’re new to this exercise.

Optimal Sets And Reps

Push-Ups

Push-ups are a classic bodyweight exercise that works your chest, triceps, and shoulders. They also engage the core and back muscles for stability during the movement. This makes push-ups effective for building upper body strength.

Surprisingly, push-ups do more than just build upper body strength; they can also improve your aerobic fitness and endurance. By engaging multiple muscle groups, push-ups create enough of a challenge to elevate your heart rate, providing cardiovascular benefits.

One of the greatest benefits of push-ups is their versatility. They can be performed anywhere without equipment. They can also be modified for different fitness levels, allowing beginners to build strength gradually while challenging advanced users with variations. 

If you like incorporating push-ups in your workouts, also consider exercises like dips. Both exercises target similar muscle groups but work your muscles at different joint angles.

To understand the differences and benefits of each exercise, check out our article on dips vs. push-ups. It provides a detailed comparison to help you choose the best exercise for your goals or consider incorporating both.

How To Do

1. Start in a high plank position with your hands a bit wider than shoulder-width apart on the floor.
2. Keep your body straight from head to heels throughout the entire movement.
3. Bring your body towards the floor by bending your elbows while pointing them downwards.
4. Push back up to the starting position by fully extending your arms.

Tips

• Keep your core tight; avoid sagging or arching your back during the reps.
• Try to bring your chest as close as possible to the ground.
• Focus on achieving a full range of motion for maximum benefit from each rep.
• Modify by performing push-ups on your knees if needed until you build strength.
• Breathe steadily; exhale as you push up and inhale as you lower down.

Optimal Sets And Reps

Jumping Jacks

Jumping jacks are a classic full-body cardio exercise that engages multiple muscle groups simultaneously. 

They primarily work the calves and quadriceps (front of thighs). They also work shoulders while activating the core, hip flexors (hip joints), and glutes (buttocks). This simple yet effective movement boosts heart rate, improving cardiovascular endurance and burning calories.

Jumping jacks can be an effective part of a high-intensity interval training routine, improving aerobic capacity. They’re also great for warming up before more intense exercises, increasing blood flow, and preparing the body for action.

How To Do

1. Start by standing with your feet together and arms at your sides.
2. Jump your feet out to the sides while bringing your arms above your head.
3. Explosively jump back to the starting position.
4. Repeat for the desired number of repetitions, or check the table below.

Tips

• Land softly on the balls of your feet to reduce the impact on your joints.
• Keep your core engaged throughout the movement for balance and stability.
• Maintain a steady rhythm for maximum cardiovascular benefit.
• If needed, start with half jacks (legs only) and progress to full jumping jacks.

Optimal Sets And Reps

Chin-Ups

Chin-ups are not for the faint of heart, so don’t be discouraged if you can’t perform the traditional version yet. There are many variations you can try. Some options include band-assisted chin-ups or using your feet on the ground while pulling yourself up on a suspension strap or rings. 

Chin-ups primarily target the biceps and latissimus dorsi. They also engage the forearms, shoulders, and core muscles. This compound movement is excellent for building upper body strength and muscle definition.

This exercise is also fantastic for improving grip strength, which can be applied to many other exercises and daily activities.

How To Do

1. Grab a chin-up bar with an underhand grip, palms facing you, hands shoulder-width apart.
2. Hang with arms fully extended, engaging your core and pulling down your scapula (shoulder blades).
3. Pull yourself up until your chin goes just a bit over the bar.
4. Lower yourself back down with control.
5. Repeat for the desired number of repetitions, or check the table for recommendations.

Tips

• Focus on pulling yourself up with your back muscles rather than your forearms.
• Avoid swinging or using momentum; instead, focus on using your upper body strength. 
• If you can’t do full chin-ups yet, start with negative reps (lowering from the top of the movement) or assisted chin-ups.
• Breathe steadily: exhale as you pull up, inhale as you lower down.

Optimal Sets And Reps

Reverse Grip Chair Inverted Rows

Reverse grip chair inverted rows are a bodyweight exercise primarily targeting the back muscles, particularly the rhomboids and lower trapezius. They also work the biceps, forearms, and core like chin-ups. This exercise is a great alternative to chin-ups for those building upper body strength.

Inverted rows have been shown to activate the back muscles effectively while putting less stress on the lower back compared to bent-over rows. They’re particularly beneficial for improving posture and counteracting the effects of prolonged sitting. 

Be mindful to use strong and sturdy chairs and safely position the bar or a wooden stick carefully so it doesn’t roll off. If you find the setup unstable, choose a different exercise to err on the safe side.

How To Do

1. Position yourself under a sturdy table or desk, gripping the edge with palms facing you.
2. Extend your legs, keeping your body in a straight line from head to heels.
3. Pull your chest up towards the edge of the table, keeping elbows close to your body.
4. Lower yourself back down with control.
5. Repeat for the desired number of repetitions.

Tips

• Keep your core engaged throughout the movement to maintain a straight body line.
• Squeeze your shoulder blades together and down at the top of the movement.
• To make it easier, bend your knees and place your feet flat on the ground.
• For added difficulty, elevate your feet on a chair or stability ball.

Optimal Sets And Reps

Mountain Climbers

Mountain climbers are a full-body exercise that primarily targets the core muscles, including the deep core muscles. They also engage the shoulders, chest, and leg muscles, making them an excellent cardio and strength-building movement.

One of the great mountain climber benefits is that they are an effective exercise for burning calories and improving fitness. When incorporated into a high-intensity interval training routine, they can contribute to reductions in body fat.

How To Do

1. Start in a high plank position with your hands directly under your shoulders.
2. Bring your right knee towards your chest, keeping your foot off the ground.
3. Quickly switch legs, extending your right leg back while bringing your left knee in.
4. Continue alternating legs as if you are running on the spot.
5. Repeat for the desired duration or number of repetitions, or check the suggested reps in the table below.

Tips

• Keep your core tight and hips balanced throughout the movement.
• Maintain a steady pace to maximize cardiovascular benefits.
• For a greater challenge, increase your speed while maintaining proper form.
• To reduce impact, perform the exercise on a soft surface or exercise mat.

Optimal Sets And Reps

Best Full-Body Circuit Routine For Thanksgiving

If you want to create a complete workout with the exercises discussed, we’ve done the work for you. You can complete all eight exercises, but doing just five is sufficient. Targeting all body parts will effectively burn fat and work your muscles.

For this workout, it’s best to perform it in a circuit style. In this method, one exercise is performed after another, with minimal rest between each exercise, completing one round each. After finishing a round, take a short rest, around 90 seconds, before starting the next round. 

You can do this workout up to three times per week, with one day of rest in between each workout. The rest day can include a walk, which will help you recover actively. 

These last-minute workouts for Thanksgiving will give you the bang for your effort and burn some serious calories.

Expert Training Tips For A Full Body Burn

Increase Time Under Tension

Focus on increasing time under tension to maximize your last-minute workouts for Thanksgiving. Slow down your movements, especially during the eccentric (lowering) phase of each exercise. 

This technique engages more muscle fibers for longer and increases calorie burn. Aim for a two-second concentric (lifting) phase and a four-second eccentric phase for each repetition.

Focus On Form And Mind-To-Muscle Connection

Good form is one of the most important aspects of an effective workout and injury prevention. Concentrate on engaging the target muscles throughout each movement. 

This mind-muscle connection enhances muscle activation and improves overall workout efficiency. Take a moment before each exercise to mentally prepare and focus on the muscles you’re about to work.

Finish With A Burnout Round

End your workout with a high-intensity burnout round to maximize calorie burn. Choose 2–3 exercises and perform them back-to-back with minimal rest. Aim for 30 seconds of work for each exercise, repeating the circuit 2–3 times.

Incorporate Compound Movements

Include at least a few compound exercises that work multiple muscle groups simultaneously. These movements, like burpees or kettlebell swings, are compound resistance training exercises. Resistance training has a beneficial effect on reducing fat mass and increasing lean mass.

Compound exercises are perfect for efficient, last-minute workouts before Thanksgiving festivities. Include at least three to four compound exercises in your circuit for maximum benefit.

Stay Hydrated

Proper hydration is crucial for optimal performance and recovery. Drink small amounts of water before, during, and after your workout. This will help maintain energy levels and support your body’s weight loss goals. 

Conclusion

As the holidays approach, it’s essential to prioritize your health and fitness with effective last-minute workouts for Thanksgiving. By incorporating a full-body circuit that targets multiple muscle groups, you can burn calories and build strength quickly.

Remember to focus on key strategies like increasing time under tension, maintaining proper form, and finishing with a burnout round. These tips will help you maximize your workout efficiency and set you up for a more enjoyable holiday season.