Happy Thanksgiving Barbelles!
I’m sending this post out a little bit early in the hopes that it’ll help you prepare for your turkey day extravaganza. Now, obviously, Thanksgiving is a day meant to be shared with friends and family not a day to obsess over your waistline and workout routine. That being said, I can’t think of a single person who enjoys feeling bloated, lethargic and regret after over indulging.
HIIT (High Intensity Interval Training) is going to be your best friend this holiday season. HIIT gets your heart rate very high very quickly and is followed by a period of rest or recovery. We will be traveling for Thanksgiving this year and therefore will be away from our normal gym routine and equipment. HIIT is fantastic because it requires minimal gear and can be done in as little as 20 minutes.
Not only will you burn some calories, but you’ll also deplete your glycogen stores meaning that the carbs you eat at dinner will be sent straight back to your muscles to aid in their recovery. How’s that for a win?! Hooray for the after-burn effect!
A few examples of HIIT include:
- Sprints: 30 seconds maximum effort followed by 30 sec-1 min rest or recovery (walking or jogging). Repeat 5-10 times depending on fitness level
- Kettlebell complexes: Here are some great examples!
- Bike Sprints: Same protocol as with running
You’re going to want to start with a nice warm up to make sure your muscles are ready to go. If you’re going to do sprints, start by power walking or lightly jogging for 10 minutes before your first round. Repeat this for your cool down.
Remember, HIIT is relative; you don’t have to be in tip top shape to get the effects! If sprinting for you is a fast jog, that’s fine! The important thing to remember is that you’re trying to get your heart rate up for a short period and let it come back down while you walk or jog to the starting line for round 2. Get after it for 20 minutes and I promise you’re going to feel great for the rest of the day!
Have a happy, fun-filled, fit holiday!