A Track Workout to Bring Home for Thanksgiving


Even though I’m long past my college years, coming “home” for Thanksgiving is something I look forward to every fall. Cozying up in my parents house and helping Mom prepare a big meal is the little bit of unwinding I need to wrap up the craziness of fall and slip into the joy of the holidays. Of course, my usual habits – especially regular workouts – are nearly impossible when I’m in southern New Hampshire for a week (as much as I love it there, the gym scene is very different from Chicago).

Fortunately, we have a couple of tracks at the local high school and in the town parks, which are a great place to get in a little fitness and earn my Thanksgiving feast. The track is my favorite spot because it’s easy to run different sprinting drills – either for time or speed – and add in body weight workouts for a well-rounded calorie-burner. All you’ll need for this workout is about 45 minutes, a track or someplace to run (even a bike trail or running trail will work), a timer (I like to use the Interval Timer app), and your body.

Don’t have a full hour? Just trim down the length of the rounds accordingly!


Here’s your workout!

This workout uses two terms you’ll need to know:

AMRAP: “As Many Rounds As Possible.” This means that you’ll repeat the round of prescribed exercises as many times as you can in the time period allotted to each section.

EMOM: “Every Minute On the Minute.” At the top of every minute, start the prescribed exercises. If there is time left before that minute is up, you can rest. Once the next minute starts, start the prescribed exercises again. This workout uses an adjusted EMOM – you’re going to run as FAR as you can in 45 seconds at the top of every minute and then try to match or beat that distance at the top of every minute. 

Round 1: 10 minutes

  • 1 minute jog pace
  • 8 minutes EMOM 45-second sprint / 15-second recovery (walk or jog)*
  • 1 minute jog pace

*For a challenge, measure the distance on the track you complete during each 45 second sprint, trying to beat your distance each time.

Rest 1 minute



Round 2: 10 min


  • 10 burpees
  • 10 butterfly sit ups
  • 10 lateral lunge to balance
  • 10 push-ups with single arm reach out (5 per arm)

Rest 1 minute


Round 3: 10 minutes

  • 1 minute jog pace
  • 8 minutes EMOM 45-seconds Sprint / 15 seconds Recover (walk or jog)
  • 1 minute jog pace

Rest 1 minute

Round 4: 10 min


  • 10 tuck jumps
  • 10 side plank toe touches (5 per side)
  • 10 curtsy lunge per side
  • 10 plank elevators


Recover and stretch


(Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.)

Move Workouts

About Dani Kruger

As a proud New Englander at heart, Dani loves the outdoors and anything maple-flavored. After a decade in the Midwest, she moved to Seattle where she loves the mild temperatures and mountain views. Dani's competitive nature is no secret, whether she's trying to do yoga at all of the state capitol buildings (23 so far!) or seeing how much vertical she can run each month in the mountains of the PNW. By day, she nerds out behind the computer as a data analyst for a health care consulting firm, where she works to ensure all individuals have timely access to high quality health care services.