Thanksgiving is just around the corner, and if you’re planning to enjoy all the delicious food, this pre-feast workout plan is here to help! With an intense Monday-through-Friday routine, you’ll be setting yourself up for success—burning calories, improving endurance, and boosting metabolism right before the big day. Let’s dive into this week-long workout that’s designed to maximize your fitness gains and prepare your body for the feast.

The Pre-Thanksgiving Workout Plan: Monday to Friday

Each day will focus on different muscle groups and energy systems, combining strength training, high-intensity interval training (HIIT), and functional movements. All you need is some basic equipment like dumbbells, resistance bands, and a mat.

Monday: Lower Body Burnout

Kick off the week with a focus on the lower body, targeting the legs and glutes with high reps and explosive movements to torch calories and build strength.

• Warm-Up:
  • 5 minutes of jump rope or high knees
  • Dynamic stretching: leg swings, walking lunges
• Workout:
  • Squats – 4 sets of 15 reps
  • Walking Lunges (with dumbbells if possible) – 4 sets of 12 reps each leg
  • Glute Bridges – 4 sets of 20 reps
  • Jump Squats – 3 sets of 15 reps
  • Calf Raises – 4 sets of 20 reps
• Finisher:
  • 5 minutes of stair sprints or 100 jumping lunges (aim for speed)

Tuesday: Upper Body Strength and Endurance

Tuesday is all about the upper body, focusing on pushing and pulling movements to strengthen and tone arms, shoulders, chest, and back.

• Warm-Up:
  • Arm circles and shoulder mobility exercises
  • 10 push-ups and 10 band pull-aparts
• Workout:
  • Push-Ups (modified if needed) – 4 sets of 15 reps
  • Dumbbell Shoulder Press – 4 sets of 12 reps
  • Bent Over Rows – 4 sets of 12 reps
  • Tricep Dips – 3 sets of 15 reps
  • Bicep Curls – 4 sets of 12 reps
• Finisher:
  • 5 minutes of burpees or 3 rounds of 10 push-ups and 20 mountain climbers

Wednesday: Core and HIIT

Today’s focus is on high-intensity interval training and core exercises, which will raise your heart rate, burn calories, and engage your core muscles.

• Warm-Up:
  • 3 minutes of jumping jacks
  • Core activation: 10-second plank holds, 2 rounds
• Workout:
  • Russian Twists – 3 sets of 20 reps each side
  • Bicycle Crunches – 3 sets of 30 reps
  • HIIT Circuit:
    • 30 seconds of high knees
    • 30 seconds of burpees
    • 30 seconds of plank jacks
    • Rest 30 seconds
    • Repeat circuit 4 times
• Finisher:
  • 1-minute plank hold, 30 seconds of hollow body hold, and 10 reps of V-ups

Thursday: Lower Body and Cardio Fusion

Another lower body workout, but with a cardio twist to elevate your heart rate and keep your legs working hard.

• Warm-Up:
  • 5-minute jog or brisk walk
  • Dynamic leg stretches
• Workout:
  • Bulgarian Split Squats – 4 sets of 12 reps each leg
  • Deadlifts (dumbbells or barbell) – 4 sets of 12 reps
  • Step-Ups (using a bench or box) – 4 sets of 15 reps each leg
  • High Knee Taps – 3 sets of 45 seconds
  • Wall Sit Hold – 3 sets of 1-minute holds
• Finisher:
  • 100 jump squats (or 5 minutes of stairs if available)

Friday: Full-Body Blast

End the week with a full-body workout to activate all muscle groups and maximize calorie burn before the weekend.

• Warm-Up:
  • 5 minutes of jogging or rowing machine
  • Full-body dynamic stretches
• Workout:
  • Dumbbell Thrusters – 4 sets of 12 reps
  • Renegade Rows – 3 sets of 12 reps each side
  • Kettlebell Swings – 3 sets of 15 reps
  • Burpee-to-Squat – 3 sets of 15 reps
  • Mountain Climbers – 4 sets of 45 seconds
• Finisher:
  • 10 minutes of steady-state cardio, like jogging or cycling, at a moderate pace

4 Key Takeaways

• Intense Calorie Burn – Each day’s workout is designed to elevate your heart rate, boost your metabolism, and maximize calorie burn.
• Balanced Routine – This plan targets different muscle groups each day, giving you a balanced workout while also allowing muscle recovery.
• HIIT for Efficiency – Short, high-intensity intervals help you burn more calories in less time, making these workouts time-efficient.
• Prepares You for Thanksgiving – By following this intense plan, you’ll go into Thanksgiving feeling strong, fit, and ready to enjoy the meal guilt-free.

FAQs

• Can I modify these workouts if I’m a beginner?
  Absolutely! Reduce reps or sets and swap high-impact moves for lower-impact options.
• Is it okay to take a rest day if I’m sore?
  Yes, rest is important. If needed, take a break or focus on a light recovery activity like walking.
• What equipment will I need?
  Basic equipment like dumbbells, resistance bands, and a mat should be sufficient. Adjust exercises to bodyweight if necessary.
• How long should each workout take?
  Each workout is designed to be completed in about 45 minutes to an hour, including warm-ups and cool-downs.
• Can I keep following this routine after Thanksgiving?
  Definitely! This intense plan works well for short-term fitness boosts or can be adapted for ongoing conditioning.