Welcome to the Get Fit Guys quick and dirty tips to slim down and shape up.

My name is Ben Greenfield. I'm the Get Fit Guy and today you're going to learn how to get rid of some of those Thanksgiving and holiday calories that you may have consumed a bit too many of.

Now last Thanksgiving, I gave you four ways to burn

Thanksgiving calories fast, including my six-minute trick, shivering, the best workout for fat loss,

and a concept called greasing the groove. So you can check out that episode to get those tips.

And to check out that episode, just go to quick and dirty tips.com and do a search for

Thanksgiving. Now, although I don't endorse gluttony or extremes of calorie consumption,

I'll hazard a guess that this Thanksgiving or at some point over the holidays, you just may

find yourself in a situation where you need to burn some serious calories. So, without further ado,

I'm going to give you my top four

post- Thanksgiving or post-holiday feasting workouts, workouts that you can pull out of your

hat at a moment's notice when you wake up the morning after a day of indulgence and you want to

burn calories fast. Let's do this, shall we? Workout number one is called the butt burner. And all that's required for this hip, thigh, and glute workout is a cardio mode of your choice, and then just you and your body weight, and a definite love for lunging. So here's how it works. You start off by doing 20 walking lunges or reverse lunges. That's 20 per leg. And then you run, bike, swim,

or row as far as you can for five minutes. Then you go back to the lunges, 20 walking lunges per leg,

or 20 reverse lunges per leg. Then you run, bike, swim, or row maximum distance for four minutes.

Then back to the lunges. Then run, bike, swim, or row, max distance for three minutes. Lunges, then the cardio for four minutes. Then back to the lunges, then run bike swimmer row max distance for

three minutes. Lunges, then the cardio for two minutes, lunges, then the cardio for one minute.

That's it. You basically pyramid down. Very, very tough workout, but I guarantee your butt will be

burning. Okay, the next workout is called pyramid downid Down. Pyramid Down is a perfect workout

when you have just that one set of dumbbells that you found in the basement of your Aunt Matilda's

house after the family got together for the holidays. And you want some lung-sucking workout

that also includes significant load lifting, muscle toning, and fat burning. So here's how it goes.

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