Need a workout that will help you burn the bird on Turkey Day? We’ve got the perfect plan for you. Introducing the 30/30 Cardio + Strength Blast, built to help you increase your endurance, build some muscle, and burn as many calories as possible. You will need dumbbells and access to your favorite piece of cardio equipment.
Note: Complete the entire workout the morning of Thanksgiving, so you reap the benefits of the burn all day long.
Segment One: Cardio
In this segment, you’ll complete 30 minutes of cardio. You can complete it on a treadmill, a stationary bike, or on the road (if you choose this option, make sure there is a set of stairs or a hill nearby).
Begin with three minutes of light cycling or jogging and two minutes of dynamic stretching.
Set 1: Ladder Sprints
For this set, each round is arranged in a collection of three levels.
- 90 seconds at 50% effort (comfortable effort)
- 60 seconds at 70% effort (medium to challenging)
- 30 seconds at 85% effort (push yourself)
Each round is three minutes. Move through each level consecutively for three full rounds, a total of 9 minutes, then recover with a brisk walk for three minutes.
Note: If you’re running, your effort increases with your speed. If you’re cycling, you can increase your speed or your resistance.
Set 2: Going Up
For this next set, we’ll work with hills (or stairs). For phase 1, we’ll work at an interval of 30:30.
- Climb for 30 seconds
- Recover for 30 seconds
Complete 10 rounds. Cool down with light cycling or a light jog for three minutes before transitioning into your strength set.
Segment Two: Strength
In this segment, you’ll complete 3 sets of strength-work. Each set will contain 3 exercises and run for a total of 9 minutes. You can rest for 90 seconds in between sets.
Set 1: Lower Body
Complete each move at an interval of 45:15. That’s 45 seconds of work with 15 seconds of rest in between. Complete 3 rounds.
- Side Lunges
Set 2: Upper Body
Complete each move at an interval of 50:10. That’s 50 seconds of work with 10 seconds of rest in between. Complete 3 rounds.
- Dumbbell Chest Press
- Bent Over Row
- Lat Pullover
Set 3: Combo Set
Set a timer for 9:00 minutes. Complete 10 repetitions of each exercise. Once you’ve gotten through them all, repeat as many times as possible until your time runs out!
- Squat & Overhead Press
- Lunge & Curl (switch sides each round)
- Skull Crushers (Glute Bride Position)
Take this Workout with You
Want to take this workout offline? Click here to snag our 30/30 Cardio + Strength Blast downloadable PDF. When you’ve completed it, leave a comment to let us know how much you liked it. Don’t forget to set aside some time to stretch when you’re done.
Although you shouldn’t expect to make up for all of the calories you eat by working out, exercising before your big dinner will help your body use the food more efficiently. Plus, you’ll feel so good that you may think twice about having that extra helping of sweet potato pie 😉
So go ahead. Attack your workout, enjoy your meal, and have a happy holiday!
Stronger for Today,
The Method3 Fitness Team
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