7 Simple Workouts to Burn Off Thanksgiving Weight: A Fun and Practical Guide

So we all know Thanksgiving is a time for gratitude and family, but it’s also, of course, all about feasting! And while indulging in pumpkin pie and mashed potatoes is part of the joy, you might feel the need to shake off that post-holiday sluggishness. Well, don’t worry - it’s not about punishing yourself but about moving your body, feeling good, and boosting your energy. We've got seven simple workouts to help you burn off those extra calories and get back to feeling your best. The best part? You can do most of these anywhere, no gym equipment required this time!

Walking is underrated but powerful. It’s low-impact, great for beginners, and perfect for easing back into activity after the holiday.

• Find a route you enjoy - your neighborhood, a park, or even a treadmill.
• Aim for at least 30 minutes a day at a brisk pace. You should feel slightly out of breath but still able to talk.
• Add variety by including hills or increasing your speed for short intervals.

• Walking improves your mood, reduces stress, and burns calories.
• It’s a great way to bond with family or enjoy some solo time after the Thanksgiving chaos.

This workout combines strength and cardio, torching calories while toning your muscles

• Perform each move for 30 seconds, with a 15-second rest in between. Repeat the circuit 3 times.
• Jumping Jacks: Classic, simple, and effective for getting your heart rate up.
• Squats: Stand with feet shoulder-width apart, lower your hips as if sitting in a chair, and rise back up.
• Push-Ups: Modify by doing them on your knees if needed.
• Plank: Hold a straight line from head to heels, engaging your core.

• You’ll burn calories quickly and strengthen your legs, arms, and core.
• No equipment needed, so it’s perfect for a quick workout at home.

Dancing is pure joy. It’s fun, expressive, and an excellent way to get moving without feeling like you’re exercising.

• Pick your favorite upbeat playlist and clear a little space.
• Dance freestyle or follow an online dance workout (there are plenty on YouTube!).
• Aim for 20-30 minutes of movement.

• Improves coordination and flexibility.
• Burns calories while lifting your mood. It’s impossible to dance and not smile!

HIIT alternates short bursts of intense exercise with rest, making it one of the most efficient ways to burn calories.

• Choose 3-4 moves (like burpees, mountain climbers, jump squats, or high knees).
• Perform each move for 20-30 seconds, followed by 10-20 seconds of rest.
• Repeat for 10-15 minutes. It’s short but intense!

• Boosts metabolism and burns calories even after your workout ends.
• Builds stamina and strengthens multiple muscle groups at once.

Yoga isn’t just about flexibility. Many flows build strength, burn calories, and calm your mind after a hectic holiday.

• Start with a sun salutation:

1. Stand tall, inhale, and lift your arms overhead.
2. Exhale and fold forward.
3. Step back into a plank, lower your body, and push into an upward-facing dog.
4. Transition into a downward-facing dog, then step forward and repeat.

• Follow an online yoga video tailored to weight loss or relaxation.

• Combines mindfulness with movement, reducing stress while working your muscles.
• Helps digestion (handy after a big Thanksgiving meal!).

Jumping rope isn’t just for kids. It’s a killer cardio workout that improves coordination and burns major calories.

• Start with a sturdy jump rope and a flat surface.
• Jump for 30 seconds, rest for 15 seconds, and repeat for 10 minutes.
• Mix it up with single-leg jumps, side-to-side hops, or double-unders.

• Works your entire body, from legs to arms.
• Compact and portable, so you can do it anywhere.

Combine exercise with the beauty of nature. Hiking challenges your legs and gets your heart pumping.

• Choose a trail that matches your fitness level - flat and easy or steep and challenging.
• Wear comfortable shoes and bring water.
• Aim for at least an hour for maximum benefit.

• Adds a mental health boost thanks to fresh air and beautiful scenery.
• Strengthens your lower body and improves cardiovascular health.

• Make it Fun: Choose workouts you enjoy! The more you like it, the more likely you’ll stick with it.
• Start Small: If you’re feeling sluggish, start with just 10 minutes and build up.
• Buddy Up: Grab a friend or family member for accountability and laughs.
• Celebrate Wins: Whether it’s a 5-minute walk or a 30-minute HIIT session, every bit counts.

A. There’s no rush! Listen to your body. If you feel ready to move the next day, start with something light like walking or yoga to ease back in. If you’re still feeling sluggish or full, give yourself a day or two to recover, then pick up a workout routine. The key is consistency, not urgency.

A. Not at all! Most of the workouts in the blog can be done without equipment. For example, walking, dancing, bodyweight circuits, and yoga require only your body and a little space. If you want to try jump rope, you’ll need a basic rope, and for hiking, a good pair of shoes is essential.

A. Absolutely! Many of these workouts are short and flexible. HIIT takes just 10-15 minutes, while a bodyweight circuit can be done in under 20 minutes. Even a quick 10-minute dance session or a brisk walk around the block can make a difference. The idea is to make movement a priority, even if it’s just in small bursts.

A. Start small. Even a gentle walk or some simple yoga stretches can help you feel more energized. Movement increases circulation, aids digestion, and boosts your mood, so you’ll likely feel better once you get going. Don’t aim for an intense workout right away—ease into it.

A. These workouts can help you burn off extra Thanksgiving calories, but they also have long-term benefits like boosting metabolism, building strength, and improving cardiovascular health. Weight loss depends on many factors, including your diet and overall activity level, so think of these workouts as part of a healthy, active lifestyle rather than a quick fix.

A. Definitely! Dancing can burn a surprising amount of calories while improving coordination, balance, and flexibility. Plus, it’s a fun, stress-relieving way to exercise. As long as you’re moving and elevating your heart rate, you’re getting a workout—whether it’s Zumba, freestyle, or following a video.

A. Set small, achievable goals, like completing three 15-minute workouts in a week. Find a workout buddy or family member to join you for accountability. Choose workouts you genuinely enjoy—whether that’s hiking, yoga, or dancing—and remind yourself how good you feel afterward. Consistency is more important than intensity, so focus on showing up rather than doing it perfectly.

A. You can absolutely combine them! For example, you could do a 10-minute HIIT session followed by 10 minutes of yoga to cool down. Or, go for a brisk walk in the morning and a dance session in the evening. Mixing it up keeps things interesting and challenges your body in different ways.

A. Many of these workouts can be modified to suit your needs. For example, walking and yoga are low- impact and gentle on the joints. You can also adapt exercises like squats or push-ups by reducing depth or doing them against a wall. If you’re unsure, consult with a healthcare professional or physical therapist to find exercises that work for your body.