Oh, Thanksgiving dinner. Mountains of mashed potatoes smothered in gravy, endless slices of turkey, green bean casserole and a big slice of pumpkin pie with whipped cream on top. Followed by a nap on the couch.
Then comes the guilt. No matter how healthy you usually are, chances are you go a bit overboard on holidays — especially one centered around food. But there’s a way to make up for all that food you just ate, and you don’t even have to have a gym membership.
Osayi Osunde, owner and founder of Fit Academy in Brewerytown, is a big fan of the Tabata workout, a high-intensity interval training with 20 seconds of exercise and 10 seconds of rest.
“You can modify the amount of time working as well as the amount of rest time,” Osunde said. Here’s a visual guide to some of the moves. Bonus: You don’t even need to leave your house.
Tabata workout at home
Shoulder tap push-up
Lower your body like you would for a regular push up. When you lift yourself back up tap your left shoulder with your right hand. Lower your body again and when you push back up tap your right shoulder with your left hand.
Repeat for 20 seconds and then rest for 10 seconds before the next exercise.
Side lunge with squat
Stand up straight and lunge to your left into a squat. Stand back up and lunge to your right into a squat.
Repeat for 20 seconds and rest for 10 seconds.
Sit down on the floor and raise both of your legs with your knees slightly bent. Hold a small weight or medicine ball and tap the ground on your left and right side for 20 seconds.
Rest for 10 seconds once you’re done.
Single leg glute bridge
Lay down as if you were about to do crunches. Lift one leg straight into the air and raise your butt from the floor into a glute bridge. Lower your leg and body back down without touching the floor. Repeat for 20 seconds and then rest for 10 seconds.
Locate the side of a couch, dining room chair or coffee table. Squat in front of the couch, chair or table and grab the edge. Lower your body down while holding onto the edge as support, and lift back up. Add a single leg raise (if you want) while you’re going down for more difficulty. Repeat for 20 seconds and then rest for 10.
Everyone knows how to do a burpee. Drop down like a frog, kick both legs out, get back into a frog pose and jump up with your arms straight in the air. Repeat for 20 seconds (you got this) and then rest for 10 seconds before going back to shoulder tap push-ups.
Repeat the whole Tabata workout five times, which should take you about 15 minutes.
“I would suggest, if you’re going to do a workout, do it for about 15 to 30 minutes,” Osunde said. “That way you can take away some of those delicious negative effects from a Thanksgiving dinner.”