Wyatt Oring is the founder and owner of Your Personal Trainer, LLC. Your Personal Trainer combines personalized and progressive workouts and nutrition plans specifically designed to meet your complete health goals. Enjoy this 8-minute workout that’s quick, simple and will help you burn off your Thanksgiving feast!

Perform each exercise for 40 seconds. Next, perform each exercise for 30 seconds, then 20 seconds of each, and, finally, 10 seconds of each.

1. Push-ups: Work your chest, shoulders and back of arms

Place your hands shoulder width apart on the floor, and balance on your toes or your knees. Keep your body straight as you descend low to the ground. Push away from the ground to push yourself back up to straight arms at the top of the movement. Make sure your arms stay close to your body throughout the push-up.

2. Squats: Work your legs and butt

Stand with your feet shoulder width apart. Balance your body weight on your heels pushing your butt back. Lower yourself slowly, imagining you’re sitting down on a chair. Once you get low enough (with your thighs parallel to the floor), press your hips forward to stand up straight. It is important to keep your knees in a straight line above your ankles.

3. Rows: Build back muscles and biceps

Stand straight with your legs about shoulder width apart. Hold light dumbbells in each hand, and rest them against the front of your thighs. Slowly raise the weights by leading with your elbows. Slowly lower the weights down until your arms are straight again.