The average American will consume an average of 3,000 to 4,500 calories per day Thanksgiving Day, with turkey, potatoes and pie piled on their plates.
But one New York fitness trainer says her 10-step workout routine will help you burn off most of the holiday feast in just four sessions.
Speaking to DailyMail.com, Natalya Alexeyenko said her simple home workout “should burn up to 500 calories in 30 to 45 for most people.”
She continues, “If you do it at higher intensity with resistance bands or minimal rest, the burn could reach 600 calories or more.”
‘Of course, the calories burned during this workout depend on several factors, including weight, fitness level and intensity. But on average you should burn between 300 and 500 calories.’
To start, Alexeyenko suggests warming up with jumping jacks for one minute.
According to her, these are great for burning off “muffins or cornbread,” as “fast, light carbs require dynamic, whole-body movements to compensate.”
As for performing the move, the personal trainer says: ‘This full-body warm-up activates your muscles and elevates your heart rate.
Speaking 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 people.”
The average American will consume an average of 3,000 to 4,500 calories on Thanksgiving Day, with turkey, potatoes, and pie piled high on their plates.
“Adding a resistance band above your knees can give your glutes and thighs more of a workout.”
Next, Alexeyenko recommends ten reps of burpees (a move that involves squats, planks, push-ups, and jumping jacks) to conquer the turkey and gravy weight.
She says the “explosive energy required is perfect for tackling high-protein, high-fat dishes” and, for added resistance, you can place them above your knees.
Lowering to the floor, 10 side planks with hip dips is the third movement Alexeyenko suggests. Try to hold the position for two minutes.
They’re good for balancing high-calorie desserts, she says, since they focus on the basics.
She instructs him: ‘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 going, 10 pushups are the fourth move to perform to “tone your chest, shoulders, and triceps while engaging your core for stability.”
Push-ups can help you get rid of mashed potatoes, says the fitness trainer.
Alexeyenko says, “This upper-body compound movement helps tackle starchy, calorie-packed sides.”
Speeding things up, the fifth move involves shadow boxing with dumbbells for two minutes.
The training exercise, which involves throwing punches into the air as if you were fighting an opponent, “works your arms, legs and core while developing stamina and coordination.”
This quick move is said to be “great for offsetting sugary or high-carb dishes, like cranberry sauce or sweet potato casserole.”
If you don’t have dumbbells, you can use various items you have at home or simply do it with your hands.
Sixth in the ten-step routine are ten squat jumps to burn off “stuffing or macaroni and cheese,” while the lower-body exercise “strengthens the legs and improves explosive power.”
For a more intense workout, Alexeyenko suggests adding a resistance band above your knees to work your glutes more.
The seventh move, which requires a little more skill, involves performing three rounds of “planks around the world” for 15 seconds on each side.
Alexeyenko offers tips on how to perform the move, saying, “While holding a plank, lift one arm and then the opposite leg, alternating in a controlled motion.”
‘This works the shoulders, core and stabilizer muscles. Slow, controlled movement activates stabilizing muscles to target rich, creamy Thanksgiving sides, like creamed spinach or green bean casserole.
“Resistance bands around the wrists can increase the difficulty.”
Alexeyenko recommends doing the workout over several days, rather than trying to burn more than 4,000 calories in one session.
The eighth step of Alexeyenko’s training plan requires 30 seconds of mountain climbing.
The boxing fan says this quick move, which involves arms and legs, is “perfect for burning off quick sugars, like cranberry sauce or that extra slice of cake.”
To round out the workout, there 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 combination for rich, heavy calories like gravy.”
Finally, the workout ends with your knees up for one minute to “tackle liquid calories like wine or cider.”
This cardiovascular move helps “keep your heart rate up while engaging your core and legs.”
To make the Thanksgiving ten-step workout more effective, Alexeyenko recommends monitoring your heart rate during the exercises.
For optimal calorie burn, he says you should aim to keep your heart rate between 70 and 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 are 30 years old, your MHR is 190 beats per minute, so your target range would be approximately 133-162 beats per minute.
“Staying in this zone ensures efficient work and avoids overexertion.”
If your heart rate exceeds your target range during any of these exercises, Alexeyenko warns that it is “essential to pause and recover before continuing.”
He also recommends doing the workout over several days, rather than trying to burn more than 4,000 calories in one session.
And he concludes: ‘Burning 4,000 calories in a single day is extreme and not something I would recommend for most people.
«Such a goal requires hours of intense activity, which could lead to fatigue or injury.
‘Instead, I would 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 a day or two of overeating won’t ruin your progress. The weight gain you may see is primarily due to water retention, not fat.
“Simply getting back to your normal routine, staying hydrated, and eating nutrient-dense foods will help you feel back on track.”