Upon returning from Thanksgiving break, you might be feeling sluggish from all of the turkey, stuffing and other food you enjoyed this holiday. Though weightlifting is a great way to use those extra calories to build lean muscle, sometimes you want to just sweat it out. If you’re looking to burn off those extra Thanksgiving calories, Pipe Dream has a quick 30-minute cardio routine for your next workout. In using high-intensity interval training (HIIT), you can hit different muscle groups for a full-body burn and accelerate your heart rate in a short amount of time.
30-minute HIIT Workout
Repeat these first three exercises for three to four rounds at any gym that provides a box to jump on and medicine balls to throw against the wall in a designated area. The first set of exercises should take about 15 minutes, as you should take one- to two-minute breaks after each round. You can perform the timed treadmill intervals outside if you don’t have a gym membership.
Sprints and jogs (1-minute intervals) For one minute, sprint at your maximum speed. Then, prop your feet up on the sides of the treadmill to lower your speed in order to begin jogging for another minute. After you adjust the speed, grab onto either side of the treadmill to place your feet back on the belt and start jogging. Repeat these intervals for 10 minutes. If you’re finding it too tough, walk instead of jogging to conserve your energy for the sprints. However, remember that the idea is to keep your heart rate up in order to maximize caloric output within a short amount of time.
Incline walking For five minutes, adjust your incline to at least 5 and your speed to a minimum of 3.5 mph. This portion of the workout will help change up your pace while keeping your heart rate high.