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Torch Calories with the Turkey Burner Workout!

By: , SparkPeople Blogger
11/14/2012 6:00 AM   :  126 comments   :  108,899 Views

I created this simple, five-exercise workout circuit to get your heart pumping and your muscles moving so you can torch some serious post-Thanksgiving calories. It doesn't use any equipment, and it can be done anywhere, even in a small hotel/guest room! The quicker you move and the more times you repeat the circuit, the higher your calorie burn will be.
 
Are you up for the challenge? Try it today and then comment below to tell us how you did!

The basic workout circuit consists of five equipment-free exercises. Perform the number of reps listed with each, and do them in this order. For detailed instructions for each move, scroll below the workout graphic.



Don't forget to share this workout with your friends and "pin" it for later!

Workout Instructions
If you're more of a beginner, simply get through the circuit at your own pace, resting as needed. Repeat it one more time if you feel up to it. If you're an intermediate exerciser, push through three continuous sets of the circuit with little to no rest. For advanced exercisers, set a timer for your desired workout length—such as 10, 15 or 20 minutes (recommended)—and then repeat the circuit as many times as possible (aka AMRAP) for time. But make sure to never sacrifice form for speed. Safety first...which reminds me: All exercisers should warm up for 3-5 minutes before you start, and stretch when they're done.
 
For detailed instructions of each move, see below:
 
Jumping Jacks
Stand tall with your back straight, abs engaged, shoulders relaxed, arms at your sides, and feet together.

Hop out with both feet while extending your arms out, forming an X with your arms and legs. Hop back in to the starting position (legs together, arms at your sides). Repeat.

Be sure to land softly, keeping the knees slightly bent to reduce impact. Move faster to increase the intensity. Modify as needed by stepping instead of jumping.



Plie Squats
Begin this exercise by standing with your feet wider than shoulder width apart and your toes turned out.

INHALE: Slowly bend your knees, keeping your back straight, lowering down as low as possible. Make sure your knees don’t cross the plane of your toes. EXHALE: Straighten legs and come up to the starting position to complete one rep.







Burpees
Stand tall with your back straight, abs engaged, shoulders relaxed, legs together, and arms at your sides.

Make sure you breathe deeply throughout this exercise. Burpees string together four distinct movements: 1) Squat deeply, placing your hands on the floor in front of you and bending your knees and hips deeply. 2) Shift your weight into your hands and jump back to a plank position so that your body forms a straight line from your shoulders to your hips to your feet. Keep feet together, abs tight, and hands directly under the shoulders in this position. 3) Jump your legs back in so you return to the deep squat described in phase 1. 4) Stand back up and return to the start position. Repeat all four phases continuously.

Note: Burpees are a very advanced exercise that require cardiovascular stamina, core strength, and a high range of motion in the knees. Practice caution and modify as needed, moving at your own pace.

Pushups
Start with hands shoulder width apart on the floor and up on your toes, so that your body is supported, keeping your body as straight as possible. (Workout graphic shows one leg lifted for additional challenge, optional.)

INHALE: Bend your elbows and lower chest to 90 degrees at the elbows. EXHALE: Push up so that your arms are straight, making sure your elbows aren’t completely locked. Modify on your knees as needed.

Bicycle Crunches
Begin by lying on your back, placing your hands behind your ears. Lift your legs in the air and bend your knees so that your legs form a 90 degree angle at your hips.

Move your legs in a bicycle motion. When your left knee is closer to your body, reach your right shoulder toward it. When your right knee is closer to your body, reach your left elbow to it. Move in a slow, controlled manner.

Are you going to try the Turkey Burner? If you tried it, how did you fare?





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Comments

  • 126
    COWABUNGA DUDE! That kicked my arse!! Just what I needed. Probably not a good idea that I tried this after 30 minutes on the elliptical but I made it through twice.

    I did 10 Burpees, walked in place for a minute, then 10 more, walked in place, then the last 10.

    For the push-ups, I did it on my toes but I did 10 with one leg up, walked in place a minute, then 10 more with the other leg up.

    I am drenched in sweat! I love it!

    You never disappoint Nicole! - 11/29/2013   8:16:27 PM
  • 125
    This looks ans sounds a great workout to squeeze in to a busy day.
    I have a weak lower back, so instead of burpees I do mountain climbers.
    Apart from that one move, I shall definitely be doing this! - 11/29/2013   11:10:49 AM
  • 124
    And a partridge in a pear tree! - 11/28/2013   9:03:42 PM
  • 123
    Did it! - 11/28/2013   6:39:39 PM
  • 122
    I did a water aerobics class which gave me 4000 steps! - 11/28/2013   2:30:53 PM
  • 121
    I am going to do what I can. Push ups, burpees will be challenging. Will look for modifications. - 11/28/2013   1:28:59 PM
  • 120
    I don't think I will do a great job with the burpees and the push ups will try it though and modify , - 11/28/2013   12:27:52 PM
  • CAHANNON
    119
    I might try this but I'll have to modify - not because of health reasons though. Rather, because I exercise early in the morning and I can't do much noise and jumping jacks and burpees require noisy jumping, so some silent modifications will be needed. - 11/28/2013   11:39:52 AM
  • 118
    Tried this at the end of another workout - not a brilliant idea! This workout kicks fanny! - 11/26/2013   10:08:34 PM
  • JOYSIE820
    117
    This looks like a great workout! I will try it on Thanksgiving morning- before all the food! I have to say, though, that burpees are my LEAST favorite exercise out of all of the body weight work I've done. I HATE them! I will do regular push-ups until I collapse before wanting to do a burpee. It's hard for me to get back up from doing one because I'm so top-heavy. (Maybe one day that will change!) However, I'm going to do this workout, and I'm going to finish every one of those burpees. - 11/26/2013   3:55:53 PM
  • 116
    The squat thrusts are called burpees here because they're intended to be done right after eating a big meal. If you wait awhile before doing them they have a different name, that probably shouldn't be given here. - 11/26/2013   3:05:59 PM
  • JOYCHAUNCEY
    115
    What is wrong with calling it Thanksgiving, instead of Turkey Day? It is a good thing to be Thankful no matter who you are! - 11/26/2013   1:25:33 PM
  • HANSBRINK
    114
    EJB2801
    In one of her videos, Coach Nicole modifies the squat thrust by doing just one leg at a time. She squats down and then extends each leg separately rather than both together. Its done at a much lower tempo than kicking both legs out at the same time. Sorry, but I can't locate the url right now for this video.

    Also, you might take a look at this blog:
    High-Intensity Cardio That Isn't Hard on Your Joints
    https:// www.sparkpeople.com/blog/blog.asp?p
    ost=high_intensity_lowimpact_do_any
    where_cardio_workout


    You might find something to substitute for the squat thrusts.
    cheers! - 11/26/2013   11:50:27 AM
  • 113
    What could be substituted for the burpees (squat thrusts) or how could they be modified for a true beginner with occasional joint issues? I think I already know how to modify the other items. - 11/26/2013   9:09:31 AM
  • 112
    I pity Americans -- two holidays one after the other! Thank heaven we Canadians have our Thanksgiving in October - and it's not such a big deal either! - 11/26/2013   8:00:50 AM
  • 111
    Ow. Awesome. Easy to do and modify. I can do more bicycle crunches, so I did 40 of those. I can't do push ups for anything, but I did one leg about 2 inches lowered to the floor (could also be done on the wall as needed or on knees). The Burpees were tough...never actually done them before, although I have heard of them. One could easily modify this too. I was really awkward and I liked seeing something that i could perfect over time (like, a long time!). Jumping Jacks could also be done by stepping out side to side as low impact.
    I like stuff like this, because I don't have equipment and I like to do exercises using my own body. Thanks!! - 11/14/2013   8:47:51 PM
  • 110
    I think there are some rude people belonging to Spark. Folks are trying to be honest about their personal abilities and shouldn't have negative comments made. If you are able to do these exercises terrific, I will cheer for you and encourage you. I am like several others here, overweight, aging, and have several physical handicaps to deal with when choosing exercises. Most of these I cannot do, but I have been trying some of Nichole's seated exercises. No they won't give me the calorie burn these would, but they also won't hurt me and keep me from moving at all. Just my opinion. - 11/14/2013   4:17:01 PM
  • 109
    LOL @ the comment below mine! I wonder myself why they call the exercise that. It doesn't make me burp when I do it! LOLLLLLLL!! - 11/14/2013   12:59:31 PM
  • 108
    Those are Squat Thrusts! Where in the world did the Burpees come from? That sounds nasty! - 11/14/2013   9:35:27 AM
  • 107
    I'd like to see a workout that was not as hard on the knees. - 11/14/2013   7:48:13 AM
  • LISSASLOSINIT
    106
    glad to read that lots of my fellow sparkers have modified this. tonight I'm sick with a tummy bug, but this might be tomorrow's quickie morning workout if I'm feeling better... and I definitely am not strong enough for 1-legged push-ups yet! :) - 11/13/2013   7:25:25 PM
  • 105
    Looks great, but my tender back won't let me do any of them. Sigh! - 11/13/2013   6:23:12 PM
  • 104
    Done. I had to do 20 bicycle crunches and 10 modified push ups though. Good stuff! - 11/13/2013   5:26:40 PM
  • 103
    Will try it today. At 75, I may not even get through the jumping jacks. ( Have been doing 30 at time which take me about 30 seconds) But I'm usually all tired out by then. I'll go as far as I can, put a "bookmark" on the activity and pick it up from that spot the next time I workout. By Thanksgiving day I should have completed the list, LOL - 11/13/2013   4:00:43 PM
  • KARENSTAZ
    102
    Definitely tough! I am going to have to keep working on it to get anywhere ... - 11/13/2013   12:25:23 PM
  • 101
    the only thing i really could do right so far with my knees would be the push ups (one or both legs) ... need to find alternative burner-morves that keep knees out as much as possible... - 11/13/2013   11:52:54 AM
  • 100
    Love this! Not sure I can do the burpees or push-ups but I can definitely modify! I am all about moving after eating to keep the food digesting. - 11/13/2013   10:07:50 AM
  • 99
    I like this idea. For me, it's lots of luck on the one-leg pushups, but maybe some day! For now, will do push-ups as I can do them. This I can do in my living room even when busy!! - 11/13/2013   10:03:55 AM
  • 98

    this workout looks tough, but not impossible. I will give it a try this afternoon and again tomorrow. I bet I can get a couple of my houseguests to give this a try on Thanksgiving morning. - 11/13/2013   9:21:02 AM
  • 97
    Love your Turkey Burner Workout. - 11/13/2013   8:41:09 AM
  • 96
    Omg that's a tough workout. Just doing jumping jacks would kill me with my hayfever plus the burpees woah! My put this aside for later when my allergies calm down. Looks nasty but fun lol - 11/13/2013   2:04:18 AM
  • MOMMYNEW
    95
    Thats some serious stuff..... i was all huffing and puffing after the big Burpeeeee... :) - 11/13/2013   1:30:46 AM
  • 94
    OMG I keep seeing "burpees" everywhere and couldn't figure out what the heck they were from the pics, but after watching the video, I've determined we used to do them in gym class... only they called them "squat thrusts." We had to do a certain amt in a minute to pass gym... - 11/6/2013   1:04:02 PM
  • 93
    I have had a hip replacement so this one I am going to have to skip on - 3/21/2013   2:13:06 AM
  • CHRISTINASP
    92
    I did them! Modified a bit here and there. Didn't jump with the jumping jacks, because of foot complaints but did move vigorously. Did the girl version of the pushups. And only 20 burpees. The hardest bit was the plies. - 12/4/2012   3:44:53 AM
  • CHRISTINASP
    91
    Yes, I'm going to try them first thing tomorrow! Just what I was looking for. Thank you for creating this. - 12/3/2012   2:19:30 PM
  • 90
    Well interesting workout I personally dont like Burpees but Ill give it a whirl! On the other hand doing one leg pushups Hmm I dont know about that because I only can do motified pushups! Any suggestions of how to do this one I would love to know! Either way Im gonna try & do my best! :) - 11/27/2012   10:59:42 AM
  • 89
    Great workout for my grandaughter. I don't think I'll be doing some of these with this knee replacement but I'll try for the sake of Thanksgiving.. Happy Thanksgiving to all !!!!!!!!!!!!!! - 11/20/2012   9:43:30 AM
  • 88
    Definitely going to work this one on Turkey day!!! (or Black Friday) - 11/20/2012   9:03:04 AM
  • THINILB
    87
    It kicked my butt. I couldn't do as many as it called for but tomorrow is another day and I will work up to it as I can. I was so excited about it though it actually got me out of bed this morning. Thanks Nicole!!! - 11/20/2012   8:37:42 AM
  • GREENEYES998
    86
    Looks like a great challenge, and a fun goal for turkey day! Love that absolutely no equipment is needed, and how all the movements will fit into a compact space. Will be fun to give this a whirl and see what I can do :) - 11/20/2012   7:08:45 AM
  • 85
    P.S. In the interest of full disclosure, I did girl pushups (knees down instead of full body) and used both arms. I'm not the best at full pushups! - 11/17/2012   4:19:01 PM
  • 84
    OK. Whether they are Burpees or Squat-Thrusts, they were definitely the hardest for me. I stopped 3-4 times for short 10-15 second breaks, but completed them, and the rest of the exercises. I'm 54, but in pretty good shape. Nevertheless, this was definitely a workout for me!! - 11/17/2012   4:16:03 PM
  • 83
    Some really good ideas. - 11/17/2012   2:53:59 PM
  • 82
    Just did this! Modified the Burpees to one hand down, other hand down, one leg back, other leg back, one leg forward other leg forward, one hand up, other hand up, and jump up in the air to this count:
    Down, Down
    Out, Out
    In, In
    Up, Up and Jump (that jump is optional)
    A little easier than full burpees.
    I also modified the one leg push ups to regular push-ups on my knees.
    Always modify for your body and your fitness level!
    Have fun!
    - 11/16/2012   7:33:29 AM
  • 81
    Sounds great for young folks, but at my age I will do mine in the pool.
    60 minutes of water aerobics make me feel great! - 11/15/2012   10:17:28 PM
  • BLITZEN40
    80
    Did it! Thanks! Never did a burpee before but was able to do all 30 by doing it slowly... that's definitely the most challenging exercise in this routine but great to get the old heart pumping. My only recommendation would be NOT to do this right after you eat your turkey. Otherwise, great little workout! - 11/15/2012   6:31:03 PM
  • 79
    Thanks for putting together this work out, and thanks for giving us this opportunity.
    It is up to each of us as individuals whether we try this or not. And, as individuals, we have to decide how we can do the exercises, whether in full or in some modified form.
    The demonstrations don't actually tie up with the suggested exercise, in a couple of instances (pliť squats and 1-leg push ups).
    And my body won't let me do any of these properly. But I can do some sort of modification for each of the 5 exercises, if I think about it.

    My big question is, whether doing modifications will give anywhere near the same result as has been advertised for the full-blown set of exercises?
    Yes, I know the usual answer - any activity is better than none.
    But for limited-ability Sparkers, how well do modified activities compare with the actual activities?

    It would be really interesting to see some info about modified activities and their results. Even just to see the calorie-burn for an able bodied person to do the "proper" exercise and compare with the same person doing a modified version of that activity.
    I know there are huge differentials, to such an extent that maybe it is impossible to give an average. But just to know that this is being looked into would be good. - 11/15/2012   5:29:31 PM
  • SG4INFO
    78
    It is all about trying and knowing how your body works. Ok, so you cant do ALL of the above...how about trying one and working up to or modifying others. I'm not hearing anything positive from you folks. (and no, I am not young and I am fat and have bad knees, but hell, I'm giving these a try).

    -sarah - 11/15/2012   3:48:51 PM
  • 77
    To Coah Nicole,

    Do you have a similar idea for those not able to do your current exercises? for example, there are those of us who are disabled and we could not attempt any of the exercises you suggest. I, for one, could not attempt any of oyur suggested exercises as it would be impossible for me to achieve as I need to be seated and have lower back problems, and i am not the worst case. it owuld be great if you could come up with something that would be practical for us. Thank you. - 11/15/2012   2:15:14 PM

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