8 Best Calorie-Burning Workouts For Post-Thanksgiving Damage Control

Thanksgiving is the time to enjoy family, laughter, and, most importantly, a delicious feast. After the turkey, stuffing, and pumpkin pie, many of us feel the need to burn off those extra holiday calories. No need to feel guilty! Instead, get back on track with a few fun, calorie-burning exercises.

You don’t have to be a fitness expert or spend hours in the gym. This Thanksgiving damage control workout is perfect for anyone, regardless of fitness level. Each exercise targets different muscle groups to help you move, sweat, and feel amazing. Just a few minutes each day can make a big difference.

Let’s dive in and get moving with eight exercises designed to boost your energy and burn off that feast!

8 Calorie-Burning Exercises To Shed Thanksgiving Feast Gains

After enjoying Thanksgiving, it’s time to focus on movement and energy. These exercises are designed to burn calories and boost your mood.

Burpees

Burpees are a highly effective, calorie-torching exercise that engages the whole body. This move specifically targets major muscle groups like the chest, shoulders, arms, core, and legs. When you perform a burpee, you’re getting both strength and cardio workouts in one. This combination makes burpees excellent for burning calories and boosting endurance in a short time.

This exercise is great after Thanksgiving meals because it challenges your heart rate and metabolism, burning extra calories. Burpees improve coordination, agility, and core stability, which is useful for almost any other activity. Even in just a few weeks, consistent burpees lead to noticeable gains in strength, heart health, and energy.

The mix of squatting, planking, and jumping keeps your muscles working hard and your energy levels high. Best of all, they require no equipment, so you can do them anywhere!

How To Do

1. Stand with your feet shoulder-width apart.
2. Lower into a squat, placing your hands flat on the ground in front of you.
3. Jump your feet back, landing in a plank position.
4. Perform one push-up, lowering your chest close to the floor.
5. Jump your feet forward to return to the squat position.
6. Explosively jump up, reaching both arms overhead.
7. Repeat this sequence at a steady pace.

Tips

• Keep your core engaged to protect your lower back.
• Maintain control when you land to reduce knee impact.
• Focus on form, especially if you’re new to burpees.
• Try doing sets of 10 reps with short rests in between.
• Breathe steadily and inhale as you squat, exhale as you jump.

Optimal Sets And Reps

Jump Squat

Jump squats are an explosive lower-body exercise focusing primarily on the quadriceps, glutes, and calves. This dynamic move not only strengthens these muscles but also enhances power, balance, and overall endurance. Jump squats elevate your heart rate, making them excellent for burning calories and building stamina.

Adding jump squats to your routine after Thanksgiving helps counter holiday indulgence by boosting metabolism and engaging large muscle groups. Jump squats offer all of the squats’ benefits, plus improved lower body strength, explosiveness, and sprint speed for various activities.

How To Do

1. Stand with your feet shoulder-width apart.
2. Lower into a squat, keeping your chest up and knees aligned over your toes.
3. From the squat position, push through your heels and jump as high as you can.
4. Land softly, immediately lowering into the next squat.
5. Repeat for a set number of reps or a specific time.

Tips

• Focus on driving through your heels to activate your glutes fully.
• Keep your gaze forward to help maintain balance during each jump.
• Swing your arms for added momentum and a more powerful lift.
• Try to jump higher with each rep to challenge yourself.
• Rest for a few seconds between jumps if your legs feel too fatigued.

Optimal Sets And Reps

Training Style	Sets	Reps
Strength Training	3–5	4–6
Hypertrophy	3–4	8–12
Endurance Training	3–4	15–20
Power Training	3–5	3–5

Mountain Climber

Mountain climbers are a dynamic exercise that targets the core, shoulders, and legs while giving you a quick cardio boost. This move combines strength and endurance, helping to tone the abdominals, strengthen the shoulders, and increase agility. Mountain climbers elevate your heart rate, making them an effective calorie-burning exercise ideal for shedding holiday indulgences.

They’re helpful for engaging the entire body in a quick, efficient way, making them perfect to squeeze into any routine. When used in high-intensity workouts, like HIIT, mountain climbers can also increase cardiovascular endurance, enhancing both fitness and calorie burn. Plus, they improve coordination and balance as you alternate leg movements.

How To Do

1. Start in a high plank position with your hands directly under your shoulders and body in a straight line.
2. Bring your right knee toward your chest, keeping your hips down.
3. Quickly switch legs, extending your right leg back as you bring your left knee toward your chest.
4. Continue alternating legs at a steady, quick pace for a set time or number of reps.

Tips

• Keep your core tight to prevent your hips from rising.
• Move at a controlled pace if you’re new to the exercise, then increase speed.
• Focus on steady breathing to maintain your rhythm.
• Keep your shoulders over your wrists to reduce strain.

Optimal Sets And Reps

High Knees

High knees are a cardio-intensive exercise that targets the core, hip flexors, quads, and calves. This simple yet effective movement helps improve agility, coordination, and cardiovascular endurance. 

High knees elevate the heart rate quickly, making them excellent for burning calories and boosting metabolism. They’re especially effective for building lower-body strength while improving core stability and balance.

Adding high knees to your workout keeps your body moving and energy levels high after holiday indulgences. High knee exercises boost sprint speed and lower-body power, making them a valuable addition to any fitness routine.

How to do

1. Stand tall with feet hip-width apart, arms at your sides.
2. Engage your core and lift your right knee up toward your chest, keeping your back straight.
3. Quickly lower your right foot and lift your left knee toward your chest as if running in place.
4. Pump your arms in sync with your legs, swinging the opposite arm to the lifted knee for balance.
5. Keep alternating knees rapidly, aiming to lift each knee as high as possible.

Tips

• Keep your back straight and engage your core to avoid leaning forward.
• Focus on lifting your knees high to engage your lower abs fully.
• Use your arms to help maintain momentum and balance.
• Start slow if needed, then gradually increase speed as you feel comfortable.

Optimal Sets And Reps

Butt Kickers

Butt kickers are a cardio-focused exercise that primarily works the hamstrings, glutes, and calves. This simple, high-energy move is great for warming up your legs, increasing flexibility, and improving your overall running form. 

Since butt kickers work each leg individually, they help prevent muscle imbalances by evenly targeting both sides of the body. By raising your heart rate, they become an effective calorie-burning exercise and can help boost endurance. They’re also excellent for enhancing coordination and agility, making them a versatile addition to any workout.

How To Do

1. Stand tall with feet hip-width apart and arms relaxed at your sides.
2. Begin by jogging in place, bringing one heel up toward your glutes with each step.
3. Alternate legs rapidly, kicking your heels up as close to your glutes as possible.
4. Swing your arms naturally to maintain balance, keeping up a steady rhythm for a set time or reps.

Tips

• Keep your core engaged to maintain a steady posture.
• Focus on bringing your heels all the way up to activate the hamstrings fully.
• Start at a slow pace, then gradually increase speed for more intensity.
• Land lightly on the balls of your feet to reduce impact on your joints.

Optimal Sets And Reps

Jumping Jacks

Jumping jacks are a classic full-body exercise that primarily engages the shoulders, calves, and hip abductors. This simple yet effective movement provides a quick cardio boost and helps increase your heart rate, making it excellent for burning calories and improving cardiovascular endurance. Jumping jacks aren’t just for cardio; they also improve coordination, flexibility, and core stability.

As part of high-intensity routines, jumping jacks enhance endurance and build strength. They’re ideal for maximizing fitness in a short time. With no equipment required, they’re easy to add to any workout, whether as a warm-up or a quick energy boost.

How To Do

1. Stand with your feet together and your arms relaxed by your sides.
2. Jump both feet out to the sides while raising your arms overhead.
3. Land softly, then jump again, bringing your feet back together and lowering your arms to your sides.
4. Repeat at a steady pace for a set number of reps or a specific time.

Tips

• Keep your core engaged to maintain balance and control.
• Land lightly on the balls of your feet to reduce impact on your joints.
• Move at a pace that challenges you but allows you to maintain good form.
• Start with smaller jumps if you’re new to jumping jacks, and increase intensity as you feel comfortable.

Optimal Sets And Reps

Jumping Lunge

Jumping lunges are a high-energy, lower-body exercise focusing on quads, glutes, and hamstrings. This explosive movement combines the strength benefits of traditional lunges with a jump, boosting both power and endurance. Lunges alone are highly effective for increasing range of motion, muscle activation, and stability.

Adding a jump takes these benefits even further, enhancing explosiveness and calorie burn. Jumping lunges elevate your heart rate quickly, making them effective for cardiovascular fitness. They also improve lower-body stability and coordination, making them an excellent choice for a well-rounded workout.

How To Do

1. Start by standing tall, feet hip-width apart.
2. Step your right foot forward and lower into a lunge, creating a 90-degree angle with both knees.
3. Explosively push through both feet to jump, switching your legs in mid-air.
4. As you land, immediately lower into a lunge with your left foot forward and right foot back.
5. Keep a steady rhythm as you continue to alternate legs, focusing on smooth, controlled movements with each jump.
6. Aim for a set time or a specific number of reps, maintaining an even pace throughout.

Tips

• Engage your core to help with balance and control.
• Land softly to reduce the impact on your knees and joints.
• Keep your chest up and avoid leaning forward.
• Start with smaller jumps to get comfortable, then increase height as you progress.

Optimal Sets And Reps

Plank Jacks

Plank jacks are a core-focused exercise that also activates the shoulders, glutes, and legs. By combining a plank position with jumping movements, plank jacks provide both strength and cardio benefits. The plank position engages the core and maintains calorie burn, while added jumps boost intensity and elevate your heart rate. 

This combination makes plank jacks excellent for building endurance and burning calories. In addition to core strength, they improve balance, coordination, and shoulder stability. Plank jacks are easy to add to any routine, offering a powerful way to work multiple muscles at once.

How To Do

1. Begin in a high plank position, with hands shoulder-width apart, fingers spread for stability, and toes on the ground.
2. Ensure your body forms a straight line from head to heels, with your shoulders aligned over your wrists.
3. Brace your core and keep your gaze slightly ahead to maintain neck alignment.
4. Jump both feet out to each side, about hip-width or wider, while keeping your upper body stable.
5. Bring your feet back together in a controlled jump to complete one rep.
6. Continue jumping your feet in and out at a steady rhythm.

Tips

• Keep your core tight to prevent your hips from sagging.
• Land softly with each jump to reduce the impact on your joints.
• Maintain a steady rhythm to avoid disrupting your balance.
• Focus on smooth, controlled jumps rather than speed if you’re new to the movement.

Optimal Sets And Reps

Best Routine For A Thanksgiving Damage Control Workout

After enjoying a Thanksgiving feast, this routine will help you get moving, burn calories, and re-energize. Start with a warm-up of jumping jacks, high knees, and arm circles to prepare your body. 

Finish with a cool-down of standing hamstring stretches, shoulder stretches, and light walking outside to prevent soreness and aid recovery. Both warm-up and cool-down exercises keep your muscles flexible and your body safe.

Safety Training Tips To Keep In Mind

• One workout won’t erase Thanksgiving treats, so aim for sustainable progress.
• Make this workout part of a balanced, consistent fitness routine.
• Focus on proper form to avoid injury and get the most out of each exercise. Just like the benefits of push-ups, these exercises can improve strength and stability when done with good technique and consistency.
• Listen to your body: push yourself, but don’t overdo it.
• Stay hydrated throughout your workout.
• Take breaks when needed to maintain energy and prevent burnout.
• Prioritize a full warm-up and cool-down to protect muscles and joints.
• Remember, consistency and steady effort bring lasting results!

Conclusion

Getting back on track after Thanksgiving is about balance and consistency, not quick fixes. This workout routine offers a fun, efficient way to burn off extra calories, strengthen your body, and boost your energy. 

Remember, each exercise targets key muscle groups, helping you improve strength, endurance, and coordination over time. While one session won’t undo holiday indulgence, making these exercises part of a regular routine will create sustainable progress. Focus on form, stay consistent, and listen to your body’s needs. 

Celebrate each step, knowing that every bit of movement adds up. By making fitness a habit, you’ll feel healthier, stronger, and ready to enjoy each holiday season guilt-free and energized!