More turkey? Yes, please! We believe that everyone should indulge on Thanksgiving, and we were happy to find out that the crew at the A-list-approved workout hotspot Barry's Bootcamp does too. So much so that Derek DeGrazio, the head trainer and managing partner at their Miami Beach outlet, developed a special T-Day workout for anyone who wants to enjoy that piece of pumpkin pie completely guilt-free. (In return, you just have to do the high-octane 20-minute routine the day before and after the holiday.)
"Do this workout before your Thanksgiving dinner and your body will use the food for muscle recovery," explains DeGrazio. "Complete it again the day after to burn off Mom's casserole. It felt good going down, but I assure you, it feels better coming off."
What makes this routine so effective, though it's just 20 minutes (yup!), is that it has you switch up your exercise every 60 seconds. This maximizes the amount of fat burned, which stimulates lean muscle building, and in turn, enhances the body's ability to burn more calories even after the workout. And all you need is a treadmill, a pair of dumbbells, and permission to escape the family activities for less time total than a single episode of Homeland. Below, the minute by minute breakdown:
TREADMILL PART 1
Your first five minutes will be on the treadmill alternating from jogging to running to sprinting to the finish.
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-Jog (00:00 to 01:00): DeGrazio suggests beginners set their speed to 5.0; intermediates 6.0; advanced 7.0.
-Run (01:00 to 02:00): DeGrazio suggests: beginner speed 6.0; intermediate 7.0; advanced 8.0.
-Jog (02:00 to 03:00)
-Run (03:00 to 04:00)
-Sprint (04:00 to 05:00): DeGrazio suggests: beginner speed 7.0; intermediate 8.0; advanced 9.0.
STRENGTH TRAINING PART 1
The following five minutes will focus on building strength using your own body weight.
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-Push-Ups (05:00 to 06:00): Get on your hands and balls of your feet (or knees) with your hands directly under your shoulders. Bend at your elbows, lowering your chest to the floor, then press back up, and repeat for one minute.
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-Plank (06:00 to 07:00): Get on your forearms and the balls of your feet, trying to keep your body in straight alignment. Inhale and exhale deeply while maintaining this position for 60 seconds.
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-Mountain Climbers (07:00 to 08:00): While on your hands and the balls of your feet, bring one knee toward your chin, then the other. Alternate knees in a quick motion for 60 seconds.
-Push-Ups (08:00 to 09:00)
-Plank (09:00 to 09:30)
-Mountain Climbers (09:30 to 10:00)
TREADMILL PART 2
For the next five minutes, you will go back and repeat the same running segment you started off with.
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-Jog (10:00 to 11:00)
-Run (11:00 to 12:00)
-Jog (12:00 to 13:00)
-Run (13:00 to 14:00)
-Sprint (14:00 to 15:00)
STRENGTH TRAINING PART 2
For the final five minutes you will use the dumbbells. DeGrazio suggest beginners use 5 to 8 pound weights; intermediates should try 8 to 10 pounds; and advanced 10 to 12 pounders.
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Bicep Curls (15:00 to 16:00): Stand with a weight in each hand, your arms extended down, and your palms facing forward. Exhale, curl the weights about 75 percent up, inhale, bring the weights back to starting position, and repeat.
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Squats (16:00 to 17:00): Stand with your weights curled up to your chest, palms facing in. Bend at your knees, bringing your hips back with your weight remaining on your heels. Stop at a 90-degree angle, exhale, press through your heels, return to the top, and repeat.
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Shoulder Press (17:00 to 18:00):: Standing with your weights in each hand, your arms at 90-degree angles, and your palms facing forward. Exhale, then press the weights over head, locking elbows out at the top, and keeping your back straight. Inhale, return to starting position, and repeat.
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Tricep Kick-Backs (18:00 to 19:00):: Stand with your weights in each hand, a soft bend at your knees, and small bend in your back. Keep your back straight and your elbows even with your back. Exhale and push your arms back behind you, rotating your wrists back as well. Inhale, return to starting position, and repeat.
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Burpees (19:00 to 20:00):: You can set your weights down for the final exercise. Stand with your feet hip width apart, squat down to a 90-degree angle, jump legs back into the top of a push-up. Bring your legs back into your chest chest with your feet under your shoulders, stand up and jump toward the sky. Repeat for 60 seconds.
Voilà! In just 20 minutes, you're free to join your family back on the couch and indulge in some guilty pleasure television. And maybe some snacks.
