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TOFURKEY Thanksgiving Workout


Thanksgiving is a celebration of life—a day to practice gratitude for your loved ones, your health, your cherished memories—so why is this holiday always ‘stuffed’ with guilt? It’s time to let go of this idea that you should restrict or shame yourself for indulging in one of the most delicious meals of the year. Instead, bring balance to your holiday with our TOFURKEY Thanksgiving workout!

Created by Eve Overland, Carrie Underwood’s personal trainer, this Thanksgiving workout is a playful twist on a full-body routine. In less than 30 minutes, these exercises will boost your metabolism to burn calories and fat—the perfect workout to do before a delicious Thanksgiving dinner.


In this quick workout, you’ll be rotating through the word TOFURKEY, with each letter representing an exercise:

Tuck Jumps
Overhead Press
Frog Jumps with Overhead Reach
Up/Down Dogs
Renegade Rows
Kick to Touchdowns
Eccentric Abs (Straight Leg Sit-Ups)
YAY! Burpees

Set your interval timer for 40 seconds of work and 20 seconds of rest. The idea is to perform as many reps as possible (with good form!) for 40 seconds and rest for 20.

Complete 1-3 rounds. Each round should only take you about 9 minutes. 

Ready? Take a few minutes for warmup stretches, then let’s get started!

For an Extra Challenge:

Replace the 20 second rest period with alternating Forearm Planks and High Planks. If you have a competitive spirit, count your reps for each exercise. Try to get the same number of reps or higher with each round.


TOFURKEY Thanksgiving Workout

Level: All Levels!

1. Tuck Jumps

Carrie Underwood demonstrating Squat to Tuck Jumps
  1. Stand with your feet about shoulder-width apart.
  2. Keeping your chest up and shoulders back, squat down as low as possible.
  3. From the low squat position, jump straight up as high as you can, tucking your knees into your chest.
  4. Land softly and repeat.
  5. Repeat for 40 seconds.

2. Overhead Press

Eve Overland demonstrating Shoulder Press Overhead Reach
  1. Stand with a solid foundation, back straight and core engaged. Hold a dumbbell in each hand at your shoulders, palms facing out.
  2. Raise both dumbbells straight overhead to full extension, biceps by your ears.
  3. Lower the dumbbells back to starting position.
  4. Repeat for 40 seconds.

3. Frog Jumps with Overhead Reach

Eve Overland demonstrating Frog Jumps
  1. Stand with your feet wider than shoulder-width apart, toes turned out, and your arms hanging down in front of you.
  2. Squat down as low as possible and lightly touch the floor between your feet.
  3. From the squat position, jump up as high as you can and reach your arms straight up overhead.
  4. Land softly back into the squat and immediately jump again.
  5. Repeat for 40 seconds.

4. Up/Down Dogs

Carrie Underwood performing Up Down Dogs
  1. Start in Down Dog position. Your hands are on the ground with your head between your upper arms and your hips are up and back making an inverted “V.”
  2. Lower your hips towards the floor while raising your head and chest. Keep you arms straight and look slightly upward. Pause.
  3. Move back and forth between these two positions with control and core engaged.
  4. Repeat for 40 seconds.

5. Renegade Rows

fit52 trainer Logan demonstrating Bodyweight Renegade Rows
  1. Start in Plank position.
  2. Transfer your weight into one arm. Bend and raise the opposite elbow straight up as you bring your fist to your ribcage.
  3. Lower your arm back to the floor and return to Plank position.
  4. Repeat on the left side. Right and left is one rep!
  5. Repeat for 40 seconds.

*Grab dumbbells for an added challenge!

6. Kick to Touchdowns

Carrie Underwood demonstrating Front Kick to Touchdowns
  1. Stand with feet hip-width apart. Pick up one knee and extend your leg in front of you (like you are kicking off your shoe).
  2. Return kicking leg to start position. Immediately take a big step back with opposite leg and drop into a low lunge position. Touch the floor with the hand on the same side as your back leg.
  3. Step your back leg back in to meet the front and return to start position.
  4. Repeat for 40 seconds on each side.

7. Eccentric Abs (Straight Leg Sit-Ups)

Mike Fisher demonstrating Eccentric Abs Straight Leg Sit Ups
  1. Lie on your back with your legs straight and toes pointed up. Hold your arms straight up in the air. 
  2. Sit up straight and lift your arms up above your head, biceps next to your ears. Keep legs flat on floor.
  3. SLOWLY lower back down to start position.
  4. Repeat for 40 seconds.

*Grab dumbbells for an added challenge!

8. YAY! Burpees

fit52 trainer Logan demonstrating burpees
  1. Stand with your feet about shoulder-width apart. 
  2. Bend your knees and hinge at your waist until you can plant your hands flat on the floor.
  3. Jump your feet back behind you to Plank position and perform one push up.
  4. Jump your feet back in, shoulder-width apart, heels on the ground.
  5. Sit back into a low squat position and jump straight up into the air, arms extended overhead. Land soft.
  6. Repeat for 40 seconds.

Great work! If you want more fun workouts, the full fit52 experience is waiting for you in the app. Download fit52 now.