Expert reveals at-home workout that will burn off your 4,500-calorie Thanksgiving dinner in no time

The average American will consume an average of 3,000 to 4,500 calories Thanksgiving, with turkey, potatoes and pie on their plates.

But a New York-based fitness coach says her 10-step fitness routine will help burn off most of the feast in just four sessions.

Speaking to DailyMail.com, Natalya Alexeyenko said her simple home workout “should burn up to 500 calories per 30 to 45 for most people.”

She continues: ‘If you perform it at a higher intensity with resistance bands or minimal rest, the burn can be up to 600 calories or more.

‘Of course, the calories you burn during this workout depend on several factors, including your weight, fitness level and intensity. But on average you should burn 300 to 500 calories.”

To start, Alexeyenko suggests warming up with jumping jacks for a minute.

These, she says, are great at burning “buns or cornbread” because “fast, light carbohydrates require dynamic, whole-body movements to compensate.”

About performing the movement, the personal trainer says: ‘This full-body warm-up activates the muscles and increases your heart rate.

Speaking to DailyMail.com, New York-based fitness trainer Natalya Alexeyenko says her workout ‘should burn up to 500 calories per 30 to 45 for most people’

The average American will consume an average of 3,000 to 4,500 calories during Thanksgiving, with turkey, potatoes and pie on their plate

“Adding a resistance band above your knees can tighten the glutes and thighs more.”

Next, Alexeyenko recommends ten reps of burpees — a move that includes a squat, plank, push-up and jump — to conquer the turkey and gravy weight.

She says the ‘explosive energy required is perfect for tackling high-protein and fatty dishes’ and for extra resistance you can sit above your knees.

Going to the floor, 10 side planks with hip dips, is the third move Alexeyenko suggests. Try to hold the position for two minutes.

These are good for balancing out high-calorie desserts, she says, because they focus on the core.

She instructs, “Hold a side plank and slowly lower and lift your hips.

‘This strengthens the obliques, shoulders and glutes. Adding a resistance band above your knees increases the intensity.”

To keep the momentum high, 10 pushups are the fourth move to perform to “strengthen the chest, shoulders and triceps while engaging the core for stability.”

Push-ups can help you get rid of mashed potatoes, fitness coach claims.

Alexeyenko says, “This upper-body compound movement helps tackle starchy, high-calorie sides.”

To kick things up a gear, the fifth move involves shadowboxing with dumbbells for two minutes.

The training exercise, which involves throwing punches in the air as if you were fighting an opponent, “works the arms, legs and core while building endurance and coordination.”

This rapid movement is said to be “ideal to offset high-sugar or high-carb dishes such as cranberry sauce or sweet potato casserole.”

If you don’t have dumbbells, you can use various items around the house or just do it with your hands.

Sixth in the ten-step routine are ten squat jumps to burn off “stuffing or mac and cheese,” with the lower-body exercise “strengthening legs and improving explosive power.”

For a more intense workout, Alexeyenko suggests adding a resistance band above the knees to work the glutes harder.

The seventh move requires a bit more skill, where you perform three rounds of ‘around the world planks’, spending 15 seconds on each side.

Giving advice on how to perform the move, Alexeyenko says: ‘While holding a plank, lift one arm and then the other leg, alternating in a controlled movement.

‘This trains the shoulders, core and stabilizing muscles. The slow, controlled movement activates the stabilizing muscles to target rich, creamy Thanksgiving sides, such as creamed spinach or green bean casserole.

“Resistance bands on your wrists can increase the difficulty.”

Alexeyenko recommends performing the workout over several days, rather than trying to burn more than 4,000 calories in one session

The eighth step in Alexeyenko’s training plan requires mountain climbers to complete 30 seconds.

The boxing fanatic says this fast movement, which uses the arms and legs, is ‘perfect for burning off quick sugars, like cranberry sauce or that extra piece of cake’.

To round out the workout, there are 10 kettlebell swings to “target the glutes, hamstrings and core while keeping your heart rate elevated.”

Alexeyenko says this “combination of strength and cardio makes this move a great fit for rich, heavy calories like gravy.”

To top it all off, the workout ends with high knees for a minute to “tackle liquid calories like wine or cider.”

This cardio move helps “keep your heart rate high while activating the core and legs.”

To make the ten-step Thanksgiving workout more effective, Alexeyenko recommends monitoring your heart rate during the exercises.

For optimal calorie burning, you should aim to keep your heart rate within 70-85 percent of your maximum heart rate (MHR).

To calculate your MHR, Alexeyenko says you can use the following formula: 220 minus your age.

She explains: ‘For example, if you are 30 years old, your MHR is 190 beats per minute, so your target range would be around 133-162 bpm.

‘By staying in this zone, you work efficiently and avoid overload.’

If your heart rate rises above your target range during any of these exercises, Alexeyenko warns that it is “essential to pause and recover before continuing.”

She also recommends performing the workout over several days, rather than trying to burn more than 4,000 calories in one session.

She concludes: ‘Burning 4,000 calories in one day is extreme and not something I would recommend to most people.

‘Such a goal requires hours of intense activity, which can lead to fatigue or injury.

‘Instead, I would recommend focusing on creating a moderate calorie deficit over the next few days through consistent exercise and a balanced diet.

‘It’s also important to remember that eating too much for one or two days won’t ruin your progress. The weight gain you may see is primarily water retention, not fat.

“Simply returning to your normal routine, staying hydrated and eating nutritious meals will help you feel back on track.”