What are some post-Thanksgiving exercises to help me feel balanced?

Studies suggest taking a 10 minute walk immediately after your meal can help reduce peak blood sugar levels. You can also try stretching or yoga. These types of exercise help relieve bloating, enhance digestion, and promote relaxation after a heavy meal.

Should I workout before eating a Thanksgiving meal?

Working out before your Thanksgiving meal can help you feel balanced in many ways. A carb-heavy, high-protein meal, like Thanksgiving dinner, may help restore glycogen levels, boosting muscle recovery and growth after a workout. High intensity workouts, like HIIT or circuit training elevate your metabolism after your workout. Plus, you’ll feel way better doing these fast-paced workouts before eating than after.

25 Thanksgiving Workouts for a Healthy, Balanced Holiday

If you’re on the hunt for Thanksgiving workouts to burn off the post-feast calories, we’ve got you covered. But first, a gentle suggestion: Skip the guilt that drives many to work out a little extra after the holidays.

It’s no secret that Thanksgiving dinner usually involves more calories than the average meal. However, overdoing it in the gym to “make up for” or “burn off” a meal can backfire.

Progressive overload—or challenging your muscles or cardiovascular system just a little bit more each time you exercise is the safest, fastest, and most effective way to build fitness and achieve results (even after a big meal).

Think about Thanksgiving exercise as a healthy way to add balance to your day. Exercise can improve digestion, regulate blood sugar, and boost mood, perks that will help you mitigate holiday stress and feel better so you can enjoy time with family and friends ^{(1, 2)}.

Here’s everything you need to maximize your Thanksgiving workout, and the best workouts for a healthy, feel-good holiday.

20 Best Guided Workouts by Equipment or Bodyweight

Between Turkey Trots and Thanksgiving WODs (Workout of the day), you have your pick of workouts on Thanksgiving Day. For most of us, pre-programmed workouts are the best option. They get the job done and take guesswork out of the equation, freeing you up to spend more time in the kitchen or watching football on the couch.

That’s where Sunny Health & Fitness' YouTube channel and the SunnyFit app come in clutch. They’re packed with free workouts led by certified personal trainers. Even better you can do them from the comfort of home.

We’ve collected the best Thanksgiving workout options below. Just press play. Or download the SunnyFit app to scroll through endless workout ideas, from calming yoga to heart-pumping HIIT.

Bodyweight Workouts (No Equipment Needed)

Fire up your smart TV, clear the living room, and get the whole family involved. From up-beat cardio to easy mobility flows, take a vote and get moving together:

Treadmill Cardio Routines

Cardio is a great way to boost endorphins, which will keep the vibes high throughout your Thanksgiving day. Try these treadmill workouts for an instant mood boost:

Indoor Cycling & Bike Rides

There’s no better way to start (or end) your Thanksgiving than with a high energy cycle class. Clip in and rock out with these fan-favorite Sunny rides:

Dumbbell Strength Training

To make the most of the protein rich meal you consumed at dinner time, try these dumbbell workouts before or after your feast.

5 Festive Thanksgiving Fitness Challenges

For something a little more festive, cue these Thanksgiving workout ideas.

Benchmark CrossFit WODs for Thanksgiving

Workout of the day (WOD) is a CrossFit term that’s basically exactly what it sounds like: A daily workout prescription, often scribbled onto a whiteboard, that people often complete together. A workout group may be simply whomever enters the gym that day, or you can broaden your horizons with an online community around the world. WODs are often made up of simple exercise combinations, but many are grueling, so be sure to modify your personal workout as needed.

Here are a few popular benchmark WODs you may see scheduled for Thanksgiving at your local CrossFit gym:

Linda WOD

10-9-8-7-6-5-4-3-2-1 Reps, For Time
● Deadlift (1.5x Bodyweight)
● Bench Press (1x Bodyweight)
● Squat Clean (.75x Bodyweight)

Barbara WOD

5 Rounds, For Time
● 20 Pull-Ups
● 30 Push-Ups
● 40 Sit-Ups
● 50 Air Squats
● 3 Minutes Rest

Bert WOD

For Time
● 50 Burpees
● 400 Meter Run
● 100 Push-Ups
● 400 Meter Run
● 150 Walking Lunges
● 400 Meter Run
● 200 Air Squats
● 400 Meter Run
● 150 Walking Lunges
● 400 Meter Run
● 100 Push-Ups
● 400 Meter Run
● 50 Burpees

Outdoor Activities: Turkey Trots & Nature Walks

Turkey Trot

If you prefer a social cardio workout, a local Turkey Trot is the way to go. These races, which are often 5k and 10k distances, are a festive way to start the day. If the idea of a “race” makes you nervous, you’ll be pleasantly surprised to find most fellow racers are just there to have fun (not win a medal).

Nature Walk

For a family friendly workout, find a local trail and go for a fall colors walk. Families with littles might enjoy a nature scavenger hunt to keep things interesting: Look for a pinecone, leaf, tree, flower, pine needles, acorn, rock, bird, bug, etc. Taking time to appreciate the details surrounding you is a simple way to slow down and practice gratitude this Thanksgiving.

Thanksgiving Workout Tips

These small tweaks to your workout plans can help maximize the benefits of Thanksgiving exercise.

Pre-Dinner Exercise Tips

Lift Weights: A carb-heavy, high-protein meal, like Thanksgiving dinner, may help restore glycogen levels, boosting muscle recovery and growth after a workout ⁽³⁾.
Choose High-Intensity: High intensity workouts, like HIIT or circuit training elevate your metabolism after your workout ⁽⁴⁾. Plus, you’ll feel way better doing these fast-paced workouts before eating than after.

Post-Dinner Exercise Tips

Take a Walk: Studies suggest taking a 10 minute walk immediately after your meal can help reduce peak blood sugar levels ⁽⁵⁾.
Try Stretching or Yoga: These types of exercise help relieve bloating, enhance digestion, and promote relaxation after a heavy meal ⁽⁶⁾.

The Bottom Line

You don’t need to exercise on Thanksgiving to enjoy traditions, food, and family without guilt. However, exercise is a healthy way to add balance to your holiday, especially if you choose a workout designed to make you feel good. It can also be a fun way to connect with family and friends, and practice gratitude for your body, nature, and the people around you.

References

Livovsky, D. Et al. (2020). Food, Eating, and the Gastrointestinal Tract. https://www.mdpi.com/2072-6643/12/4/986
Whitley, H. Et al. (1998). Metabolic and Performance Responses During Endurance Exercise After High-Fat and High-Carbohydrate Meals. https://journals.physiology.org/doi/full/10.1152/jappl.1998.85.2.418
Kersick, C. Et al. (2017). International Society of Sports Nutrition Position Stand: Nutrient Timing. https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0189-4
McCarthy, S. Et al. (2024). Intense Interval Exercise Induces Greater Post-Exercise Metabolism Compared to Submaximal in Middle-Aged Adults. https://pubmed.ncbi.nlm.nih.gov/37819613/
Hashimoto, K. Et al. (2025). Positive Impact of a 10-Minute Walk Immediately After Glucose Intake on Postprandial Glucose Levels. https://www.nature.com/articles/s41598-025-07312-y
Stewart, J. Et al. (1910). Thanksgiving Day Exercise. https://journals.sagepub.com/doi/10.1177/002205741007201511

25 Thanksgiving Workouts for a Healthy, Balanced Holiday

Looking for a Turkey Burn? Try these 25 Thanksgiving exercises including cardio, weights, and family walks. Optimize your digestion and energy today!

20 Best Guided Workouts by Equipment or Bodyweight