Trainer Shares Thanksgiving Workout to Beat Stress and Maximize Calorie Burn, No Equipment Required
It feels like New Year’s was last week, yet here we are staring down Thanksgiving. If the thought of travel, family overload, and a packed holiday schedule has your stress climbing, you’re in good company. One of the simplest ways to stay grounded is to move your body. Sure, plenty of families lace up for Turkey Trots, but if a 5K isn’t your thing, a quick, efficient workout will still help you burn off tension and feel good all day (even as the holiday feast starts to hit).
"Holiday travel will always try to derail your progress in the gym. When these seasons pop up, it’s important to remember that there are two key factors to maintain. First, you need to make the time to do a workout. Second, you need to actually do the workout!" Casey Lee, owner and trainer at Purposeful Strength, tells Men's Journal. "No gym? No problem. This is my go-to bodyweight circuit that you can crush in a small space—perfect for hotel rooms or when you’re visiting Mom and Dad!"
Kick off Thanksgiving with Lee's workout below.
Related: Here Is the NFL’s Full 2025 Thanksgiving Schedule
Thanksgiving Workout
Directions
Moving in a continuous circuit, perform the exercises below for 9 reps each. After you complete the round of 9, deduct a rep and complete the exercises now for 8 reps. Continue the pattern, moving through the rounds and finishing after you complete the round of 5 reps.
"It’s called the 9 to 5, because it’s all business," Lee says. "You can rest for 30 to 45 seconds at the end of each round. Or, if you want to make it a little spicy and time saving, you can go round to round with minimal rest."
Yoga Pushups
Getty Images/Anciens Huang
How to Do It
- Start in a high plank position.
- Lower your chest toward the floor, keeping elbows close to your body for a pushup.
- As you push back up, extend arms and push hips up and back into a downward dog position.
- Reset and repeat.
Side Plank Leg Lift
How to Do It
- Lie on your side, supporting your body with one forearm and stacking your feet.
- Lift hips to form a straight line from head to feet.
- Raise your top leg, keeping it straight.
- Lower leg slowly and repeat, maintaining the side plank position.
- Repeat on the other side.
Step Through Lunge
How to Do It
- Stand upright, planting one foot to the floor.
- Step the opposite leg into a forward lunge, dropping the leg to 90 degrees.
- Swing the same leg back into a reverse lunge.
- Repeat on the opposite leg.
Double Leg Lower with Overhead Reach
How to Do It
- Lie on your back with legs extended toward the ceiling and arms overhead. Slightly lift your shoulders off the ground, bringing your arms to the 2 o'clock position.
- Slowly lower both legs toward the floor while holding the overhead reach.
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