Torch Calories With the Turkey Burner Workout!

By , SparkPeople Blogger
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

KHALIA2 4/11/2019
Thank you! Report
POETLKNG2LOSE 11/24/2018
I just did one set of these with modified burpees using a chair and modified push-ups. Report
WINTERFLOWER 11/24/2018
On Thanksgiving morning, before I got busy with all the extra activities, I did the Turkey Burner Workout. I was glad I did! Modified the burpees. Report
BONNIE1552 11/23/2018
No thank you to the burpees. Report
NASFKAB 11/23/2018
Great idea just that most are beyond me Report
CAROLYNINJOY1 11/22/2018
Thank you for the great ideas. With modifications for a 71-year-old with two artificial knees, I was able to do them. Quite a workout. Report
CECTARR 11/22/2018
Thanks Report
RAPUNZEL53 11/22/2018
Great! Report
PICKIE98 11/22/2018
I will try the pile squats. I do regular ones every day.. Report
AQUAGIRL08 11/22/2018
Great exercises! Report
LIS193 11/22/2018
Great workout! Report
JUNETTA2002 11/22/2018
Great workout Report
PATRICIA-CR 11/22/2018
I bet they do burn a lot of calories. I actually feel exhausted from just watching them ;-)) Report
HMBROWN1 11/22/2018
Thanks for the great substitution idea WAYCAT - my knees are not strong enough for burpees - mountain climbers awesome idea! Report
JSTETSER 11/22/2018
a great quick work out! I just completed it. Report
NEPTUNE1939 11/22/2018
TY Report
AZMOMXTWO 11/22/2018
thank you Report
AMYRCMK 11/22/2018
Thank you :) Report
MUSICNUT 11/15/2018
Thanks for a great article! :) Report
These are all tried and true exercises Report
AMBER461
Great, thanks for sharing. Report
thanks. Report
GREAT Report
That was brutal. Made it through 2 rounds. The burpees are killers! Now to do some strength training. Report
definitely a beginner here. I can do maybe 1 burpee haha. Report
will definitely do this... Report
Not viable for me, but have learned to modify. Report
Great ideas!
Report
Great workout Thanks Report
Wish I could do those!!! I can do some but not most. :-( Report
I can do all except burpies Report
Thanks Report
SUZENNA
Thank you for compiling the turkey burner workout I will do it on Thanksgiving. Report
Today is my long run day so I’ve saved this workout to try tomorrow. I have a love-hate relationshi with burpees! Report
Looks like a great workout! Now to see if any of the guests want to do this with me :) Report
Little early for exercises on Turkey Day, but they will hopefully get me off the couch and out of the kitchen. Report
Small changes lead to big changes and big changes lead to results. Report
ROBBIEY
All great and tough exercises Report
Would love to do this workout, in fact, I would like to do any workout. Silly me broke a bone in my foot and I am still restricted with what I can and can't do. Report
Too high level, Nicole. Report
AZURE-SKY
It would have been better if Nicole had included modifications for those of us who don't do jumping jacks, burpees, etc. No all of us are 20 years old!

There are better workouts by other instructors right here on Sparkpeople. Report
I did seated jumping jack and modified push-ups and burpees. Report
My spirit was amazingly willing but my joints especially the bum knees were weak, so this one is a big "NO" go for now since this is my first week on Sparkpeople, but after I lose some weight and strengthen my knees who knows. I might even be able to do some burpees and jumping jacks. Report
LADY_HAVOC
Yeah... no. For a person unable to get down on the floor, most of these are a no go. Report
Oh good grief! I just did this for the first time and I died after the third burpee lol. I did it though!!! Report
Whew...I don't know about anyone else but what a way to sweat :). Felt good although I couldn't do the burpees. Report
Calories you burn on Thanksgiving are really from days before the meal...............just do these if you feel guilt that you must.............be realistic, friends. Report
LOKI65
Going out of town for Thanksgiving with my husband. We recently joined a gym and meet with a personal trainer 1x a week. We will definitely do this work out as well as watch our food intake. We don't want to undo all of our hard work! Its amazing, how after working out, the LAST thing you want to do is eat poorly. Happy Thanksgiving to everyone! Report