20 Minute HIIT Bodyweight Workout For (Thanksgiving)

This is a 20 minute HIIT workout, AMRAP circuit style training that will boost fat burning for the day. Thanksgiving edition, which means you can do it before or after Thanksgiving, so you can put that turkey directly into your hardworking muscles. Download this workout in PDF format and get ready to sweat!

20 minute hiit bodyweight workout

“Hey, there reader! Just a heads up. This post may contain affiliate links, which means that I earn a small commission, if you use them, at NO cost to you. You can read my full disclosure here. I only promote products that I have used and love and I truly think you will too. Thank you very much for buying through my links! Let’s share the knowledge”

How To Burn Calories After Eating Too Much.

So you just finished eating a heavy meal, and you’re wondering how can I burn this off?

Here are a couple of ways you can burn lots of calories after eating too much:

  • Walk it off. You can start burning calories with a nice brisk walk. Keep it at a comfortable pace, so you can keep digesting and burning at the same time!
  • Drink water. Water can help with water retention and bloating. It also aids digestion and prevents constipation!
  • Workout. After 3-4 hours, you should be ready to get in a good workout.

I have the best type of workout for you.

HIITs are pretty popular right now. They burn lots of calories, in a fairly small amount of time. Their benefits don’t stop at the end of the workout, but carry on for the next 24 hours!

Pair a HIIT workout with an AMRAP workout format, and sweat it all out!

AMRAP stands for As Many Reps As Possible.

Below, I have put together my favorite workout, that helps me get back on track after I have eaten too much.

Download the workout in PDF here.

Like this? Pin it for later –>

20 minute hiit workout

The HIIT Workout Circuit Moves

The moves in this HIIT workout, are full-body focused. I want to hit every muscle group with this one. Nothing will escape the burn!

  • Burpees x 10
  • Speed Skaters x 10
  • Push-Ups x 10
  • Crossbody Mountain Climbers x 12
  • Tuck Jumps x 5

Wow just writing this down makes my core burn! Now here are some pointers for the moves:


I think everyone has a love/hate relationship with burpees by now. They are an incredible, full-body, torching move. Make sure you don’t compromise your form, in order to go faster. You can choose to do a push-up as you come down to the ground, or if you dare, add it! Also, the jump at the top of the move is optional as well. I usually give everything I got during the last round, for the ultimate burn!

Speed Skaters

Speed Skater is a great cardiovascular, balance and coordination move. Bonus! It is the perfect move for shaping those legs. Avoid dropping the knee past your toes. You don’t want to put unnecessary strain on your precious knees. Keep your chest up and look forward while you perform the lateral jump.


I have to confess, I used to hate push-ups! They are such a tricky, challenging move. But that’s what makes you stronger! Obviously, if you haven’t gotten comfortable with full push-ups, you can go ahead and perform them with the knees touching the ground. Make sure to keep your body in a straight line, as if you’re performing a high plank. Engage the core and focus on proper breathwork. Inhale as you go down, exhale as you go up.

Crossbody Mountain Climbers

A little twist on the classic mountain climber move, the crossbody climber! This one is such a core burner. Cardiovascular and strengthening. For proper form, slow and controlled is the way to go. Also, when you perform this move slower, it burns even more! When it comes to core movements, slow is safe and efficient. Get into a high plank position, and bring the opposite knee toward the opposite elbow.

Tuck Jumps

Oh my goodness, I hope you don’t hate me after this. Tuck jumps are no joke. That’s why I added just 5 of them at the end of the circuit. Lower down into a squat, and then drive through the heels to reverse the movement and jump up as high as possible. Land softly back into the squat and repeat. Legs, core, glutes and quads are all on fire.

Rest for 30secs and get right back into the circuit!

A Few Notes For This HIIT Workout

I hope you have fun with this one. Honestly, a workout above all should be fun! It will raise the heart rate and strengthen those muscles.

Now, as I mentioned at the beginning, you can do this workout before Thanksgiving, so you eat without the guilt, or after Thanksgiving so you can be energetic and motivated to put all that good food into good use!

General Recovery Tips:

  • Do NOT skip the Warm-Up

HIITs or AMRAPs are highly demanding. Your body needs to be warm and loose to perform these moves quickly, without injuring yourself. there are hundreds of warm-up videos out there, so pick one and go for it!

  • Try modifying, instead of stopping.

During this workout, you will definitely hit that spot where you feel like giving up or stopping.

There is nothing wrong with that.

You might have different levels of energy or endurance. This is why performing cardio-based workouts is an amazing way to boost those two! If you really feel like you can’t go on, try modifying instead of stopping altogether.

For example, if burpees have pushed you too far, switch to the slow burpee which takes away the push-up and the jump on the top. Moreover, step back with your feet one at a time, instead of the two-feet jump.

  • Proper Cool Down

Stretching and foam rolling will assure a proper, painless recovery!

Here’s my favorite. It’s medium density, which means it’s perfect for foam rolling beginners.

Medium Density Foam Roller $30

  • Rehydrate during and after!

Make sure to keep that water bottle close by for those 30-second breaks! Especially post-workout!

  • Refuel

Make sure to have a snack immediately post-workout to kickstart the recovery process. HIITs can deplete your muscles of glycogen, as well as protein. A snack that consists of carbs and protein will guarantee a perfect recovery.

A few quick and easy post-workout snack examples include:

  • Banana and yogurt
  • Banana and a handful of nuts
  • Peanut butter (or any nut butter) on whole wheat bread
  • Cheese and crackers

And so much more!

Frequently Asked Questions

Here are some Frequently Asked Questions that might help you.

How to NOT gain weight, after eating too much

Once you are ready to start moving, go for a walk. This will get the blood moving and will help with digestion.

After 3-4 hours, try doing some vigorous exercise such as running, weight lifting, HIIT workout, dancing, or anything that you enjoy! Working out might not burn the entire meal, depending on what you have eaten, but it will definitely boost your metabolism and kickstart the fat-burning process!

Will I gain weight after overeating?

It’s fairly impossible to gain weight after just one big meal. You might be dealing with some post-heavy meal water retention and bloating, depending on what you ate. Luckily, that won’t be fat. Get moving as soon as you feel comfortable, to aid digestion!

Is it possible to eat a lot and not gain weight?

You might be able to get away with eating a lot let’s say as a “cheat day”.

Over time, if you take in more calories than what you burn, you will, inevitably, gain weight. Cheat meals or cheat days should be part of a well-balanced diet, combined with exercise.

If you enjoyed this post, check this one out:

Thank you very much for reading!

Download this workout in PDF format.

Similar Posts