Autumn Calabrese leads a no-equipment HIIT workout with burpee jumping jacks, pulsing lunges, skaters, and rotating squat jumps. Two rounds, 15 reps each move, minimal rest. A Thanksgiving alternative when you can't make the turkey trot.
A 5k, which is 3.2 miles.
15 reps per move (side-specific moves: 15 per side).
Two times through (two rounds).
What's up, guys? I'm fitness and nutrition expert Autumn Calabrese here with something really fun for you today. So on Thanksgiving morning, families love to get up, go out, and participate in a turkey trot. Turkey trot is usually a 5k, which is 3.2 miles. But sometimes things come up and you can't make it to one. Maybe you got family in town, you're feeling a little busy, the weather isn't cooperating. So I've got a fun hiit workout you can do at home. No equipment necessary, and it's going to be equivalent to the turkey trot. Each move you're going to perform for 15 reps. You're going to perform it two times through. Make sure you warm your body up before beginning this workout. Let's get started. Move number one. It is a burpee jumping jack. Watch it once. First, you're going to start with your feet hip width apart. You're going to squat down, hands hit the ground. Jump back, Feet are close together. You're in a plank. Nice long line. Jump in. Feet are wide, heels are on the ground. Stand up and give me a jumping Jack. We've got 15. Here we go. We go down. Back in jumping jack.
Keep the abs in tight.
Hands right under the shoulders.
Halfway there.
Five.
Oh, we're gonna breathe.
Move number two. It's a pulsing lunge. 15 on the right, 15 on the left. Looks like this. Stagger your FE feet 90 degree angle both legs, abs in, chest and shoulders up. You're going to drop down, knee close to the ground. Halfway and down. Here we go for 15. And down. Halfway.
Push up through that front heel.
Hello.
Eight.
Shake it out. Let's go to the other side. Left foot forward, right foot back. Right into it. Here we go. Remember, it's like your turkey trot. You're not gonna stop on that. So we're gonna try to take as minimal.
As possible. Right now.
Abs in, chest up.
And shake it out. All right, cheer jacks. You're going to start with the feet close together. You're going to squat low, jump in the air, making a jack in the air. Land with your feet together. Soft landing. Looks like this. We're going to squat and explode and land soft with the knees behind the toes. We got 15. Let's do this. Squat jump.
Breathe, shake it out. Okay, we've got twisting skaters, 15 on one side, 15 on the other. Let me show you what it looks like. I'm going to tuck my left leg behind the right. I'm going to drive it up and do a 180. It's easier than sounds. Look up. And that left leg tap.
My left leg is always the one coming up. Here we go. Fifteen. Tuck it back. And up. Twist, twist. Each one counts as one.
You got three to go.
10. Right to the other side. Tuck it back. Right leg drives up. Tap it. Tap it.
Five.
And shake it out. And breathe water if you need it. All right, you guys, we're moving down to the ground. You get a quick little cardio break. We're going to work those abs. I'm going to pull a mat out just so my hands don't slip. You're in high plank. Hands under the shoulders. Abs are in. Back is flat. I'm going to reach the right hand back, tap the left toe. Flatten out to the plank and other side. 16 total. Gotta be even. Here we go. Abs in. Press the hips back. Draw the belly button in.
Halfway there.
Last 2.
And drop. Drop to your knees. We're gonna stay down here. We're gonna go to a side plank with a leg swing. So I'm gonna turn sideways, high up on the hand. Top leg does the work. I'm gonna swing it forward. So I contract and then lengthen it back out. Here we go. One, two. Really blow that.
You got five more.
Three, two, and rest. Switch the mat so I can stay facing you. We're going right to the other side.
Lift it up. Here we go. 15. Come on. Keep pushing through.
We're almost done with the first round.
Five to go.
And rest. We're going to hit the knees first. We're going to stand up nice and slow. Alternating high jumpers. We've got 16 total. I want you to think about it like a shuffle, but you're going to draw the knees up. So it's a cross between a shuffle and a jump lunge. It looks like this. Feet together. Bend in. Up and up. Land nice and soft. 16 total. Here we go.
One more and rest. All right, next move. Rotating squat jump with four shuffles. Watch it. Once, feet hip width apart. Gonna squat 180 degree rotation. Come back to the center. 1, 2, 3, 4. Then we'll go the other way. We've got 16 total. Let's do this. Jump center. 1, 2, 3. Center it.
Sam.
Last one.
And breathe. Okay, guys.
Made it through round one. Get some water and go through it all one more time. It's short, it's sweet, it's brutal. It's gonna leave you feeling amazing to go enjoy that Thanksgiving dinner with family and friends. If you guys want more workouts from me, Be sure to swipe up. Thanks for tuning in. Happy holidays.
