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The Thanksgiving Damage Control Workout

You’ve heard of HIIT (high-intensity interval training), but have you heard of HITT?

It stands for high-intensity turkey training, and it’s the perfect workout to do before (or the day after) a big holiday feast. All you need is a pair of dumbbells and a box, bench, or a step.

You’ll need a timer handy or you can hit “play” on the video above to follow along. Enjoy the sweat and have a very happy Thanksgiving!

Related: THE 21-DAY METASHRED—an At-Home Body-Shredding Program From Men’s Health That Strips Away Fat and Reveals Hard Muscle

Directions: Perform the following exercises in the order shown.

There are 15 rounds in this hour-long workout. Each round lasts 3 minutes. There’s 1 minute rest between rounds.

ROUND 1: CORE & CARDIO CASSEROLE

1. Low box runner, 30 seconds 2. Hand stepup, 30 seconds 3. Low box lateral runner, 30 seconds 4. Lateral hand stepup, 30 seconds 5. Low box sprinter step-back, left, 30 seconds 6. Low box sprinter step-back, right, 30 seconds

REST 1 MINUTE

ROUND 2: SWEET SHOULDER PIE

1. Tall kneeling overhead press, 1 minute
2. Tall kneeling hammer curl, 1 minute
3. Tall kneeling reciprocal press-curl, 1 minute

REST 1 MINUTE

ROUND 3: SINGLE-LEG SIZZLER, LEFT

1. Single-leg hip thrust, left, 1 minute
2. Single-leg Bulgarian hip hinge, left, 1 minute
3. Single-leg Bulgarian split squat, left, 1 minute

REST 1 MINUTE

ROUND 4: SINGLE-LEG SIZZLER, RIGHT

1. Single-leg hip thrust, right, 1 minute
2. Single-leg Bulgarian hip hinge, right, 1 minute
3. Single-leg Bulgarian split squat, right, 1 minute

REST 1 MINUTE

ROUND 5: TOFURKEY TERROR (MAN-BOOBS EDITION)

1. Feet-elevated pushup/plank drop set, 1 minute
2. Pushup/plank drop set, 1 minute
3. Hands-elevated pushup/plank drop set, 1 minute

REST 1 MINUTE

ROUND 6: TURKEY LEG DAY

1. Reverse lunge, 1 minute
2. Lateral lunge, 1 minute
3. Forward lunge, 1 minute

REST 1 MINUTE

ROUND 7: THE GLUTE GOBBLER

1. Bulgarian hip hinge, left, 30 seconds
2. Bulgarian hip hinge, right, 30 seconds
3. Hip hinge, 30 seconds
4. Bulgarian split squat, left, 30 seconds
5. Bulgarian split squat, right, 30 seconds
6. Goblet squat, 30 seconds

REST 1 MINUTE

ROUND 8: DEVILED DELTOIDS

1. Side plank rotation to lateral raise, left, 1 minute
2. Side plank rotation to lateral raise, right, 1 minute
3. Plank to pushup, 1 minute

REST 1 MINUTE

ROUND 9: NICE YAMS

1. See-saw lunge, left, 1 minute
2. See-saw lunge, right, 1 minute
3. Lunge to lunge jump, 1 minute

REST 1 MINUTE

ROUND 10: BACK FRIDAY

1. T-pushup, 1 minute
2. Pushup row, 1 minute
3. Alternating bent-over row, 1 minute

REST 1 MINUTE

ROUND 11: META-MASHED POTATOES

Alternate nonstop for 3 minutes:
1. Skier swing, 20 seconds
2. Overhead or suitcase carry, 20 seconds

REST 1 MINUTE

ROUND 12: JACKED TURKEY ARMS—BICEPS EDITION

1. Reverse curl, 1 minute
2. Hammer curl, 1 minute
3. Biceps curl, 1 minute

REST 1 MINUTE

ROUND 13: HITT: HIGH-INTENSITY TURKEY TRAINING

Alternate nonstop for 1 minute:
1. Alternating lateral lunge jump, 15 seconds
2. Alternating lateral lunge, 15 seconds

Alternate nonstop for 1 minute:
1. Burpee, 15 seconds
2. Bear crawl, 15 seconds

Alternate nonstop for 1 minute:
1. Alternating lunge jump, 15 seconds
2. Alternating lunge, 15 seconds

REST 1 MINUTE

ROUND 14: JACKED TURKEY ARMS—TRICEPS EDITION

1. Overhead triceps extension, 1 minute
2. Lying triceps extension, 1 minute
3. Floor press, 1 minute

REST 1 MINUTE

ROUND 15: THE TRYPTOPHAN FINISHER

1. Burpee, 15 seconds
2. Pushup hold, 15 seconds
3. Burpee, 15 seconds
4. Squat hold, 15 seconds

That’s 1 cycle. Do 3 total cycles.

Source: http://www.menshealth.com/fitness/the-thanksgiving-damage-control-workout