Be Well Workout of the Week: Post-Thanksgiving Calorie Burn Intervals



Time to burn off all the mashed potatoes and stuffing (and mac and cheese, and turkey and pie), you ate last week, you guys. And we’ve got just the workout to help you do it. This week, we’re going to do an intense calorie-burning sprint workout. It’s easy to follow and can be done outside or on a treadmill.

Here’s the deal: You’ll start with a light cardio warm-up; think a light jog or jumping jacks—you just want to get moving. Then the real work begins. You’re going to alternate between sprint intervals and active recovery (i.e. jogging or fast walking to get your breathing and heart rate back to normal). In the first set, you’ll alternate 30-second sprints with 30 seconds of recovery, repeating the pattern eight times. In the second set, you’ll do 40-second sprints alternating with 40 seconds of recovery, repeating six times. The next set is 50 second sprint-and-recovery periods, repeated four times, and the last set is a one-minute sprint and one-minute recovery, repeated just twice.

I know, I know: It sounds tough, but hey, we all ate a lot of turkey last week, right?

Don’t forget to cool down with five minutes of light jogging or walking, and remember: During the workout, your recovery should be active, so no sitting or standing around. Make sure to keep moving by walking or jogging throughout the entire recovery period. Good luck, guys. You got this!

Be Well Workout of the Week: Calorie-Burning Sprint Workout

Warm up: 5 minutes

8 x 30 sec sprint :: 30 second recovery
6 x 40 sec sprint:: 40 second recovery
4 x 50 sec sprint:: 50 second recovery
2 x 1 minute sprint:: 1 minute recovery

Cool down: 5 minutes


Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every Monday right here on Be Well Philly.

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