Thanksgiving Day is almost here! Are you ready for all that turkey and dressing or the ham and potatoes? What about the creamy/crunchy green bean casserole, those soft, buttery rolls, and delectable desserts – lots of desserts! Before the feeding frenzy begins and you slip into the accompanying food coma later, why not get in a quick but effective workout to keep your metabolism churning, energy levels high, stress levels low, and your waistline happy?

This 20-minute bodyweight circuit is designed to get your heart pumping, your muscles activated, and your mood elevated so you can enjoy the Thanksgiving “feastivities” without all the guilt. The best part? No equipment needed, and this workout is suitable for all fitness levels! So grab the whole family and let’s go!

20-Minute Pre-Feast Full-Body Circuit  

Warm-up: Go for a fast walk or a slight jog to get your muscles primed and ready.

The circuit: Next, complete the following exercises in a circuit format. Perform each move for 40 seconds, followed by a 20-second rest before moving to the next. Repeat the circuit 3–4 times, depending on your fitness level and time available.  

1. Jump Squats  

Why: Get those quads, glutes, and calves fired up while boosting your heart rate.

How:  

- Start in a squat position, feet shoulder-width apart.  

- Lower down until your thighs are parallel to the ground, then explode upward, jumping as high as you can.  

- Land softly and immediately go into the next squat.  

Modification: Skip the jump and stick to regular squats if you’re new or have joint concerns.  

2. Push-Up to Shoulder Tap  

Why: Engage your chest, shoulders, triceps, and core in one seamless move.  

How:  

- Start in a high plank position.  

- Lower into a push-up, keeping your elbows at a 45-degree angle.  

- As you return to plank, tap your right shoulder with your left hand, then your left shoulder with your right hand.  

- Keep your hips stable to challenge your core.  

Modification: Drop to your knees for the push-up if needed.  

3. High Knees  

Why: Elevate your heart rate while activating your core and legs.  

How:  

- Run in place, driving your knees as high as possible.  

- Pump your arms for momentum and keep your chest lifted.  

Modification: March in place with high knees instead of running.  

4. Plank to Downward Dog  

Why: Strengthen your core, shoulders, and hamstrings while adding a flexibility boost.

How:  

- Begin in a high plank position.  

- Push your hips back and up into a downward dog position.  

- Return to plank and repeat.  

Tip: Focus on controlled movement and breathing to maximize the stretch.  

5. Bicycle Crunches  

Why: Sculpt those abs and obliques to enhance your core strength.  

How:  

- Lie on your back with your hands behind your head.  

- Lift your shoulders off the ground and bring your right elbow toward your left knee, extending your right leg.  

- Switch sides in a pedaling motion.  

Tip: Keep your movements slow and deliberate for maximum burn.  

Cool Down  

Once you’ve completed your circuits, take a few minutes to stretch and bring your heart rate down. Focus on your hamstrings, hip flexors, chest, and shoulders to prepare your body for a day of activity.  

Start your Thanksgiving Day strong, energized, and ready to enjoy every moment. Whether it’s turkey carving, football tossing, or simply connecting with loved ones, you’ll feel great knowing you’ve prioritized your health—and maybe earned that extra slice of pie.  

Happy Thanksgiving from all of us at BodyKore! Let’s make every day a step toward a stronger, healthier you.