Turkey Season Workout

Posted on: December 17th, 2013 by paul

The holiday season brings a lot of fun, festivities, and food. So what are your plans for maintaining your current level of health?

Dancer's Pose

Keeping a regular workout routine and ramping up the intensity of these training sessions will go a long way at avoiding weight gain during the holidays. Eating and drinking in moderation are also integral factors to avoid the normal health pitfalls during the holidays.

It goes without saying that the holidays are a time to let loose. But its also a time to ‘pay the piper’ in terms of training sessions so hit the gym extra hard and enjoy that ugly sweater party without feeling guilty.

Time is usually at a premium during the holidays so getting to the gym can be a challenge. Try this workout you can do in less than an hour. It aims for maximum impact in the shortest period of time. It can be done at a local park which cuts off travel time to and from the gym.

High Intensity Sprint Interval Workout

Warm Up

Light jog – 5 Minutes (eg. Jog to the local park)

Dynamic Warm Up (This can be done inside the house if its too cold outside)

– Stationary rotational lunges – 2 sets of 10 reps each (start with 10 forward lunges, followed by 10 lunges on a 45 degree angle, 10 lateral lunges, 10 backward lunges, then repeat for the other leg)

– 10 reps each of: jumping jacks, burpees, body squats, pushups, sit ups, supermans

– Acceleration runs (take 2-3 slower strides increasing speed until max is reached then stop)


This workout comprises of 10 x 100 meter sprints and should take 10 minutes for someone in good shape or who wants a challenge. Here are other options for various levels of athletes.

Elite: 10 x 100 meter sprints starting every 60 seconds. Jog back 100 meters to the starting line before starting the next sprint.

Moderate – Difficult: 10 x 100 meter sprints starting every 60 seconds. Walk during the rest period and start the next sprint at the finish line of the previous sprint.

Beginner: 10 x 100 meter sprints starting every 120 seconds. Walk around during the rest period in between sprints to ensure lactic acid doesn’t build up.

Cool Down

Light jog and stretch.

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