Thanksgiving is typically a one-night celebration revolving around the four key elements: family, food, football, and fun. However, it’s not uncommon for the festivities to extend beyond just one evening. With Thanksgiving always landing on the third Thursday of November, and Black Friday sometimes being treated as a holiday in itself, the combination of a hearty turkey meal and a shopping spree can have a detrimental impact on your fitness and training goals & share a 3-Day workout plan.

If you lack the discipline to limit your holiday indulgence to a single meal, the consequences can linger well beyond the Thanksgiving weekend. To address this challenge and keep your fitness journey on track right up to Christmas and New Year’s Day, a 3-day Thanksgiving weekend workout plan has been devised.

To help individuals strike a balance between festive enjoyment and responsible fitness, renowned trainer Michael Blauner, with over 30 years of experience and thousands of training sessions under his belt, has designed a workout routine. This routine is intended to allow you to savor the best of both worlds—hitting the gym and relishing the Thanksgiving feast—without guilt.

The three-day No-guilt Thanksgiving Workout Plan targets the entire body, aiming to leave you feeling stronger by the end of the weekend. It’s designed to help you burn calories, build strength and endurance, and maintain a positive and healthy mindset during the holiday season.

3-Day Thanksgiving Weekend Workout:


The workout plan for the day focuses on bodyweight exercises organized into supersets. This efficient routine can be completed in under an hour, and it’s designed to leave you feeling energized after your workout.

Here’s how the workout is structured:

  • Most exercises aim for 12 to 15 repetitions, with the goal of completing each superset in under a minute.
  • For pushups, pullups, and dips, you should aim to do as many reps as possible.

    Each superset is performed twice, with rest only after completing the second exercise.

  • For those feeling particularly motivated, you have the option to repeat each superset three times.

This workout approach combines efficiency with intensity, allowing you to maximize your time and effort for a productive exercise session. It’s a great way to build strength and endurance while making the most of your available time.


This weight-training session is designed to be intense and demanding, with a focus on heavy, compound movements. It’s a workout plan that renowned trainer Michael Blauner recommends, as it targets all major muscle groups in the body.

The primary objective of this workout is to induce maximum fatigue. This level of exertion is intended to enhance the body’s ability to absorb additional protein, while the elevated metabolism sustained after the workout helps burn calories for an extended period. Similar to the previous workout, this one is also organized in a superset style, with 8 to 12 repetitions per set.

After completing this rigorous session, you can indulge and enjoy your meals with the satisfaction of knowing that your body is primed to make the most of the calories you consume. This weight-training session aims to promote muscle growth, improve protein utilization, and enhance calorie expenditure, making it an effective way to reach your fitness goals.


This workout is intentionally less intense compared to the previous two, designed to leave you with ample energy for your daily activities, whether it’s heading back to work or continuing with your day. It’s a balanced and invigorating routine.

The challenge here involves going for a run or hike in the park, and if a park isn’t accessible, using a treadmill is an option. Maintain a pace of no less than 4 miles per hour. After completing each mile, add in two all-out 100-yard sprints, totaling six sprints throughout the workout. Following your run and sprints, you’ll engage in some basic calisthenics and then conclude with stretches of your choice.

This workout combines cardio, sprint intervals, and flexibility work, making it an ideal way to boost your energy levels and promote overall fitness, ensuring you’re ready for whatever the day has in store for you.

These three days of exercise not only help you stay on track with your fitness goals but also allow you to enjoy the holiday’s festivities guilt-free. It’s a well-rounded plan that combines strength training, cardio, and flexibility work, ensuring you finish the weekend feeling energized and ready for the days ahead.


The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.

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