Thanksgiving Morning Sweat: A Quick At-Home Workout

bodyweight workout

If you want to kick off Thanksgiving with some movement, try this quick and effective bodyweight workout. It’s short, fun, and requires zero equipment.

Try doing it first thing in the morning and you’ll feel energized for the rest of the day. Bonus points if you get the whole family involved — modifications make it accessible for all fitness levels!

(Get the workout straight in the 12 Minute Athlete app here.)

The Thanksgiving Morning Workout

Complete 3 rounds, resting as little as possible between exercises!

10 Burpees
10 Walking Lunges (each leg)
10 Pike Push-Ups
10 Squat Jumps
10 Push-Up In/Outs
50 High Knees (count each knee as one rep)
50 Mountain Climbers (count each knee as one rep)

Exercise Descriptions and Modifications:

Burpees

  • How to do it: Start standing, drop into a plank position, perform a push-up (optional), jump your feet back to your hands, and finish with a jump.
  • Modification: Step back into the plank instead of jumping or skip the push-up/jump.

Walking Lunges

  • How to do it: Step one foot forward into a lunge, lowering your back knee toward the floor. Push through your front foot to bring the back leg forward into the next lunge.
  • Modification: Do stationary lunges or hold onto a chair for balance.

Pike Push-Ups

  • How to do it: Start in a downward dog position. Lower your head toward the floor by bending your elbows, then press back up. This targets your shoulders.
    Modification: Perform a regular push-up or do pike push-ups against a raised surface, like a table.

Squat Jumps

  • How to do it: Start in a squat position, then explode upward into a jump. Land softly and go straight into the next squat.
  • Modification: Skip the jump and stick to air squats.

Push-Up In/Outs

  • How to do it: From a narrow push-up position, perform a push-up, then step or jump your hands into a wide push up position and perform another push-up.
  • Modification: Step your feet in and out rather than jumping or do this from your knees.

High Knees

  • How to do it: Jog in place, driving your knees up toward your chest as high as possible. Pump your arms for added intensity.
  • Modification: March in place if jumping isn’t comfortable.

Mountain Climbers

  • How to do it: From a plank position, alternate driving your knees toward your chest as quickly as possible. Keep your core engaged and hips low.
  • Modification: Slow down the pace or perform them on an elevated surface.

Tips to Make It Fun:

  • Play some upbeat music to keep the energy high.
  • Turn it into a friendly family competition (who can do the most reps or finish the fastest?).
  • Take turns calling out each exercise for a group vibe.

Have fun, break a sweat, and enjoy the holiday!

Leave a Comment