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HIIT Thanksgiving Workout (Beginner to Advanced)

The holidays are here! Whether you’re hosting family and friends or going to visit family and friends, this time of year is surely busy—and exciting.

There’s always talk about the holidays being a hard time for weight loss. I’m here to tell you this: you can relax about pumpkin pie, excess calories, processed flour, and weight gain, this holiday season. Health and fitness isn’t about being perfect all the time, it’s about being consistent over time. So, if your routine changes a little bit during Thanksgiving time, it’s okay!

However, for those of you who are looking for a workout that’s catered towards the holiday season, you’ve come to the right place. You can still get in some extra calories burned, during the biggest feast of the year without joining the neighborhood turkey trot. I’m going to outline a few HIIT workouts—that don’t need equipment—that will get you as excited as the turkey does!

High-intensity interval training is a great way to get in an effective quick workout and here you’ll find the right Thanksgiving workout for all fitness levels.

woman working out at home on yoga mat

What is a HIIT Workout?

Unlike a workout that is low-intensity and durational, a HIIT workouts are incredibly high-intensity workouts, that last for short amounts of time. So, the goal with HIIT workouts is to get your heartrate up, fast.

Plus, HIIT workouts are great for the holiday season!

Why Would I Do a HIIT Workout on Thanksgiving?

Look, there are so many exciting things about Thanksgiving time, but if we’re being honest, there are things that are not so good about Thanksgiving time, too.

As much as we hate to admit it, there’s always that one person in your family who starts talking about politics and other controversial topics. Sure, we love them, but it’s never a bad idea to take some time away from these heated conversations. While your relative is stirring up controversial conversations, you could do a high intensity interval training workout.

Plus, if your family is like mine, there’s always a sports game on the television. Not all of us love sports, and if you’re someone who doesn’t get too excited about the big game, then you could do a HIIT workout while the game is on.

Maybe there’s some time in-between getting to your in-law’s house and Thanksgiving dinner time. If this is true for you, then you can pass the spare time by doing a HIIT workout.

It’s totally acceptable to want a break from your whole family. And when you do, HIIT workouts are examples of fun workouts, that will be good for your health.

No Guilt Thanksgiving

Again, don’t force yourself into doing physical activity, if you’ve got a jam-packed day of Thanksgiving fun ahead of you. It’s completely fine to take a rest day.

Don’t do a HIIT workout if you feel as though your Thanksgiving meal depends on it. You don’t have to earn your Thanksgiving meal. You aren’t going to destroy your progress in one day. It’s okay to relax with your family and friends, without tracking your macros and calories for a day!

Exercise should never be a punishment. Sure, it’s a thing that your body needs, but it’s also fun, mood-increasing, and stress-reducing. There are so many reasons why you’d want to exercise that don’t have anything to do with weight loss. Remember, your health depends on rest, too. You can’t get healthy, if you aren’t giving your body the time it needs to recover.

Turkey day doesn’t have to revolve around HIIT workouts, but it can incorporate one—if you’re in the mood!

Thanksgiving HIIT Workouts that You’re Sure to Love

husband and wife working out together at home

So, you’ve decided that doing a HIIT workout is the best way to spend some time on your Thanksgiving Day.

What led you to make this decision?

…was it your controversial relative, the football game, boredom, or something else?

Whatever it was, I’m glad that you’re opting to do these fun workouts. I know that I’m excited to do these HIIT workouts on Thanksgiving.

Choose your Thanksgiving HIIT Workout

Beginner/Intermediate HIIT Workout

Take 30 sec – 1 min breaks when needed, but try to follow program taking suggested break. 


60 seconds Start with a light jog or walking in place


30 seconds Jumping Jacks

30 seconds Lunges

30 seconds Arm Circles

30 seconds Squats

30 seconds break

30 seconds Jumping Jacks

30 seconds Side Lunges

30 seconds Arm Circles

30 seconds Jumping Jacks

30 seconds Squats

30 seconds Arm Circles

30 seconds break

Repeat 4 times

Advanced HIIT Workout No Equipment Needed

Warm Up

60 seconds jog in place

30 seconds squat jumps

30 seconds Plank shoulder taps


30 Jumping lunges

30 Mountain Climbers

30 Hop overs 

30 Squat Jumps

30 seconds Breather break

Repeat 4 times

Cool down

Runners stretch each leg

Child’s pose

Woman doing hiit workout at home

Final Thoughts

Whether you decide to do a HIIT workout or not this holiday season, I hope that you get to spend incredible quality time with your family and friends. When it comes down to it, one of the main things that makes people decide to get healthy is their family and friends.

We all want to be the best versions of ourselves, so that we can spend time with our loved ones for years to come. Don’t get too worked up if your fitness routine is changing this Thanksgiving, because you aren’t going to skew your results if you have a relaxing day.

However, if you decide to do a HIIT workout this Thanksgiving, have fun with it. Maybe you could even invite some of your friends and family to join in, if you’re in the mood.

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