Thanksgiving has come and gone. What a wonderful holiday it was to have spent time with loved ones. Of course the best part being the never-ending dishes that fill our tables with delicious thanksgiving foods.
This battlefield is where the true champion arises between family members to see who can refill their plate the most. Then you get the personal battle of cramming in as much leftovers as possible, while suppressing the feeling to throw it all up.
So after a long weekend of stuffing filled stomachs, we may be left feeling a bit heavier around the waist. We might be moving a bit slower and our belts might need to be hitched a little looser. This is because we just consumed between 2,500-4,500 calories in our single feast.
However, no need to feel guilty about consuming 2-3 times your daily caloric intake. This time is meant to be joyous and glutenous. It’s one of the few times a year we are allowed to let loose and celebrate with our universal language, food.
Now it’s back to the everyday grind where we need to bring our bodies back to balance. What we need is something that will shock our metabolism and lower insulin resistance. Something that will decrease our blood glucose levels and promote weight loss. What we need is some high-intensity interval training (HIIT).
HIIT is an exercise strategy where you alternate between short periods of intense anaerobic exercise with less-intense recovery periods. Usually HIIT exercises will range between 4-30 minutes of hard cardiovascular work. This type of training will utilize something called “afterburn“.
Afterburn essentially takes the significant rise in oxygen intake after strenuous activity and erases the body’s ‘oxygen deficit’. After a workout, our body’s will use oxygen to recover and adapt to the exercise we just performed. Post-exercise oxygen consumption directly replenishes the phosphagen system and fuel stores, while promoting cellular repair and anabolism. What all of this means is an increase in metabolic function, which leads fat burning.
To put into simple turns, afterburn allows your body to burn calories even after you’ve finished working out. Low intensity steady state cardio (LISS) exercises, like running on the treadmill, will only only burn calories while your working out and won’t induce afterburn.
There are many variations and training regimens that will use HIIT workouts. One of the more popular ones today is Crossfit. Below I will provide a few examples that you can do yourself to work off the thanksgiving meals. Remember that HIIT can be very strenuous and it is easy to injure yourself if not done correctly. So train within your limits and always use correct form.
AMRAP – As Many Rounds As Possible
250 meter run
20 lunge jumps
10 pull ups
250 meter run
20 squats with weight
10 chin ups
Aim for at least 4 sets in 20 minutes
EMOM – Every Minute On The Minute
Even Minutes: 7 chest-to-bar pull ups
Odd Minutes: 10 unbroken wall balls
TABATA– 20 seconds max effort | rest 10 seconds | then move to next move
4 Rounds, 20 Minutes: Rest 1 minute between rounds.
Squats- 20 seconds | rest 10 seconds
High Knees – 20 seconds | rest 10 seconds
Froggers – 20 seconds | rest 10 seconds
Speed Skaters – 20 seconds | rest 10 seconds
Plank Jack + Knee Tuck – 20 seconds | rest 10 seconds
Tuck Jumps – 20 seconds | rest 10 seconds
Mountain Climbers – 20 seconds | rest 10 seconds
Squat Jump Turns – 20 seconds | rest 10 seconds
Burprees – 20 seconds | rest 10 seconds