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Triathlete.com’s Thanksgiving 2014 Fitness Challenge

If you want a bonus strength/cardio workout you can execute in a short amount of time, here are a few options.

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The go-to statistic of what the average American will consume on Thanksgiving clocks in around 3,000 calories, according to the Calorie Control Council. So although that Turkey Trot you’re signed up for will rev up your metabolism in the morning, if you want a bonus strength/cardio workout you can execute in a short amount of time or while multi-tasking in the house, here are a few options.

Thanksgiving Challenge #1: All-Day Tally

Much like 2013’s Thanksgiving Fitness Challenge, your goal is to reach these totals however you can manage from the time you wake up to when you pass out on the couch. Keep a tally as you go.

250 Sit-ups
200 Walking lunges
150 Push-ups
100 Leg raises
50 Burpees
25 V-ups
5 minutes each of regular, left, right planks (15 minutes total)

Thanksgiving Challenge #2: Full Body Pain Cave

This quick burner was one of our favorite one-hour workouts this year from coach Julie Dunkle. You can do it on the treadmill, a track or on the road, so long as you have a way to track distance.

Run
800 warm-up easy
400 at 80%
400 at 100%

Strength circuit
Do two rounds without stopping: 10 push-ups, 10 full squats, 20 crunches, 10 burpees

Run
400 easy
400 hard
400 easy
400 hard

Strength circuit
Do two rounds without stopping: 10 push-ups, 10 full squats, 30 crunches, 10 burpees

Run
800 build to 80%
800 all-out
400 super easy

Strength circuit

Do two rounds without stopping: 10 pushups, 10 full squats, 40 crunches, 10 burpees

Run
800 easy
400 all-out
400 easy

Strength circuit

Do two rounds without stopping: 10 pushups, 10 full squats, 50 crunches, 10 burpees

Run
400 easy
400 hard

Cool down with an easy jog until you reach one hour.

Thanksgiving Challenge #3: 15-Minute Torcher

Only have 15 minutes to spare? Make the most of it with this circuit. Do every exercise for one minute before moving on to the next. You’ll do three rounds total.

1. Mountain climbers: In a push-up position, continuously alternate driving your right foot outside your right hand and left foot outside of left hand in a quick, jumping movement.

2. Side-to-side push-ups: Do a push-up, then walk both arms and legs two steps to the right, and do another. Return to the starting position by walking back to the left. Keep repeating for the minute.

3. Jumping air squats: Start in a squat position and jump into the air, returning to the ground with a soft landing.

4. High knees/butt kicks: Either in place or moving if you can, do continuous high knees (short steps, fast cadence, bringing knees as close to the chest as possible) for 30 seconds and switch to butt kicks (fast cadence, try to literally kick your butt with your heel) at the halfway mark.

5. Bicycle crunches: Lie on your back, with legs slightly off the ground as you bring your elbow to the opposite knee in a quick, continuous motion.