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

SUSANBEAMON 12/4/2019
If you can do that after eating, I do not want to stand anywhere near you when your abused stomach makes its displeasure known. Report
ARTJAC 11/30/2019
THANKS Report
JAMER123 11/30/2019
Thank you for sharing. Good info. Report
JWINKSLLC 11/30/2019
This is a great workout, but, as a certified group exercise instructor and personal trainer, I would give more description of how to modify a burpee. Many people will look at this article and give up because of the burpees. Burpees can be done in steps. Forward fold, step back with one foot, step back the other foot to match, then step back first with one foot and then the other, and stand up. This removes all of the jumping and still increases the heart rate and fitness level. Then they can increase as they become more fit. Report
SPINECCO 11/30/2019
I'll give it a try. Thanks. Report
LIDDY09 11/30/2019
Thank You. Report
GETULLY 11/29/2019
With my back will not be doing burpees! Report
DMEYER4 11/29/2019
thanks Report
UESAY1 11/29/2019
Thanks for posting this! I did one circuit today, with modified jumping jacks, burpees, and wall pushups. I'm using this to start getting back on track after a five pound gain over the last two weeks. Took me about 12 minutes, but I did all the reps, and I'm sweating like mad. Hope to see some results soon! 😁 Report
RCLYKE 11/29/2019
Thanks Report
RAPUNZEL53 11/29/2019
Thanks Report
MSROZZIE 11/29/2019
Excellent exercises, thanks! Report
NEPTUNE1939 11/29/2019
ty Report
LOSER05 11/29/2019
Thanks Report
PATRICIA-CR 11/29/2019
I like this! Report
FERRETLOVER1 11/29/2019
Thanks. Report
FITWITHIN 11/29/2019
I signed up for 3 classes at the gym this morning. Report
LIS193 11/29/2019
Thanks Report
BOOKNUT52 11/29/2019
Thanks for this. But...I wish you would have listed how many calories it burns! Report
JANIEWWJD 11/29/2019
Excellent workout!!! Thank you!!! Report
AZROSEZ 11/29/2019
Thank you Report
KHALIA2 4/11/2019
Thank you! Report
I just did one set of these with modified burpees using a chair and modified push-ups. Report
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
No thank you to the burpees. Report
NASFKAB
Great idea just that most are beyond me Report
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
Thanks Report
RAPUNZEL53
Great! Report
I will try the pile squats. I do regular ones every day.. Report
Great exercises! Report
Great workout! Report
Great workout Report
I bet they do burn a lot of calories. I actually feel exhausted from just watching them ;-)) Report
Thanks for the great substitution idea WAYCAT - my knees are not strong enough for burpees - mountain climbers awesome idea! Report
a great quick work out! I just completed it. Report
AZMOMXTWO
thank you Report
Thank you :) Report
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