The average American will consume an average of 3,000 to 4,500 calories at Thanksgiving, with turkey, potatoes and pie piled on their plates.
But a New York-based fitness coach says that her ten-step fitness routine will help burn the bulk of the festive feast off in just four sessions.
Talking to DailyMail.com, Natalya Alexeyenko said that her simple at-home workout ‘should burn up to 500 calories in 30 to 45 for most individuals.’
She continues: ‘If you’re performing it at a higher intensity with resistance bands or minimal rest, the burn could reach 600 calories or more.
‘Of course, the calories burned during this workout depends on several factors, including your weight, fitness level, and intensity. But on average you should burn 300 to 500 calories.’
To start, Alexeyenko suggests warming up with jumping jacks for one minute.
These she says are great at burning off ‘dinner rolls or cornbread’ as ‘quick, light carbs need dynamic, full-body movements to offset.’
In terms of performing the move, the personal trainer says: ‘This full-body warm-up activates muscles and elevates your heart rate.
Talking to DailyMail.com, New York-based fitness trainer Natalya Alexeyenko says her workout ‘should burn up to 500 calories in 30 to 45 for most individuals’
The average American will consume an average of 3,000 to 4,500 calories at Thanksgiving , with turkey, potatoes and pie piled on their plates
‘Adding a resistance band above your knees can engage the glutes and thighs more.’
Next up, Alexeyenko recommends ten reps of burpees – a move that involves a squat, plank, push-up, and jump – to conquer the weight of turkey with gravy.
She says that the ‘explosive energy required is perfect for tackling high-protein and fatty dishes’ and for added resistance, you can place above your knees.
Moving down to the floor, 10 side planks with hip dips is the third move Alexeyenko suggests. Try to hold the position for two minutes.
These are good for balancing out calorie-dense desserts, she says, as they focus on the core.
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She instructs: ‘Hold a side plank and slowly lower and raise your hips.
‘This strengthens the obliques, shoulders, and glutes. Adding a resistance band above your knees increases the intensity.’
Keeping the momentum up, 10 push-ups are the fourth move to perform to ‘tone the chest, shoulders, and triceps while engaging the core for stability.’
Push-ups can help to get rid off mashed potatoes, the fitness coach claims.
Alexeyenko says: ‘This compound upper-body movement helps tackle starchy, calorie-packed sides.’
Pushing things up a gear, the fifth move involves shadowboxing with dumbbells for two minutes.
The training exercise, which involves throwing punches at the air as if you’re fighting an opponent, ‘works the arms, legs, and core while building endurance and coordination.’
This fast-paced movement is said to be ‘ideal for offsetting sugary or carb-heavy dishes such as cranberry sauce or sweet potato casserole.’
If you don’t have dumbbells, you can use miscellaneous items int he house or simply do it with your hands.
In at sixth place in the ten-step routine, are ten squat jumps to burn off ‘stuffing or mac and cheese’, with the lower-body exercise ‘strengthening the legs and improving explosive power.’
For a more intense workout, Alexeyenko suggests adding a resistance band above the knees to work the glutes harder.
Requiring a little more skill is the seventh move, which involves performing three rounds of ‘around the world planks’ spending 15 seconds on each side.
Offering advice on how to perform the move, Alexeyenko says: ‘While holding a plank, lift one arm, then the opposite leg, alternating in a controlled motion.
‘This works the shoulders, core, and stabilizing muscles. The slow, controlled move engages stabilizing muscles to target rich, creamy Thanksgiving sides, such as creamed spinach or green bean casserole.
‘Resistance bands around your wrists can increase the difficulty.’
Alexeyenko recommends performing the workout over the course of several days, instead of trying to burn off more than 4,000 calories in one session
The eighth step in Alexeyenko’s workout plan requires 30 seconds worth of mountain climbers.
The boxing fanatic says this fast-paced move, which engages the arms and legs, is ‘perfect for burning off quick sugars, such as cranberry sauce or that extra slice of pie’.
Rounding out the workout, are 10 kettlebell swings to ‘target the glutes, hamstrings, and core while keeping your heart rate elevated.’
Alexeyenko says this ‘combination of strength and cardio makes this move a great match for rich, heavy calories such as gravy’.
To finish things off, the workout ends with high knees for one minute to ‘tackle liquid calories like wine or cider.’
This cardio move helps to ‘keep your heart rate up while activating the core and legs’.
To make the ten-step Thanksgiving workout more effective, Alexeyenko recommends monitoring your heart rate during the exercises.
For optimal calorie burn, she says you should aim to keep your heart rate within 70–85 percent of your maximum heart rate (MHR).
To calculate your MHR Alexeyenko says you can use the following formula: 220 minus your age.
She explains: ‘For example, if you’re 30 years old, your MHR is 190 beats per minute, so your target range would be approximately 133–162 bpm.
‘Staying in this zone ensures you’re working efficiently while avoiding overexertion.’
If your heart rate goes above your target range during any of these exercises, Alexeyenko warns that it’s ‘essential to pause and recover before continuing.’
She also recommends performing the workout over the course of several days, instead of trying to burn off more than 4,000 calories in one session.
She concludes: ‘Burning 4,000 calories in a single day is extreme and not something I’d recommend for most people.
‘Such a goal requires hours of intense activity, which could lead to fatigue or injury.
‘Instead, I’d recommend focusing on creating a moderate calorie deficit over the next few days through consistent exercise and balanced nutrition.
‘It’s also important to remember that one or two days of overeating won’t ruin your progress. The weight gain you may see is mostly water retention, not fat.
‘Simply returning to your normal routine, staying hydrated, and eating nutrient-dense meals will help you feel back on track.’
