The Calorie Bomb: Spinach and artichoke dip (plus tortilla chips), weighing in at 695 calories per 2.5-ounce serving

The Bomb Buster: Believe it or not, it is possible to burn off that many calories without spending all day at the gym. But it won't be easy. Lauderdale's prescription -- 52 minutes of jump squats. Do as many as you can in 30 seconds, rest for 10 seconds, and repeat over a 15-minute period. If you can complete three and a half sets (that's 52 minutes total), you'll have burned off those 695 calories. Piece of cake, right?

Why: "Doing these at max effort can burn over 200 calories in only 15 minutes," says Lauderdale.

Reality Check: We love the idea of torching 700 calories in just under an hour, but we're pretty sure no one other than Lou Ferrigno could do this workout. Fifty-two minutes doesn't seem that bad, but my thighs turn to gelatin after about five minutes of jump squatting. If you're not familiar with the workout, it involves jumping straight up into the air and landing in a squat position, on repeat. A fruit plate suddenly seems way more appetizing than this deceptive dip.

The Calorie Bomb: Pecan pie, weighing in at 500 calories per slice

The Bomb Buster: Sixty minutes of jumping rope. Break it up with two to three minutes of activity followed by 20-30 seconds of rest.

Why: You can burn 860 calories if you jump rope for an hour straight with no breaks. By following Lauderdale's suggestion of breaking it up into two- to three-minute increments, you should burn off that 500 calorie pie piece in about an hour.

Reality Check: Jumping rope sounds really fun and easy in theory -- but it's actually hella hard (which is probably why professional athletes incorporate it into their training so often). Unlike the leisurely skipping you did in grade school, there's no resting bounce between jumps. But just like in grade school, it's made easier when you have some tunes to skip to. Instead of "Cinderella, dressed in yella'," try one of these five playlists that'll actually make you want to workout.

The Calorie Bomb: Cheesecake, weighing in at 707 calories per slice

The Bomb Buster: Fifty-seven minutes of mixed martial arts -- time to sign up for that kickboxing class!

Why: An hour of mixed martial arts burns 750 calories — just enough to burn off that slice of crumbly goodness — and a little extra to boot.

Reality Check: We're not gonna lie, the term "martial arts" is intimidating. For those of us who want to say yes, please, to cheesecake, but are more tae-kwon-don't than do, consider another high-intensity fitness class like spinning. A pedal-to-the-metal type class can also torch away your cheesecake in about an hour. Since we love a good Flywheel class almost as much as we love cream cheese and ricotta, we're not going to pass up the dense, creamy dessert.

The Calorie Bomb: Mashed potatoes and gravy, weighing in at 244 calories per one cup serving

The Bomb Buster: Battling ropes. Lauderdale's instructions: "Get a 30-50 foot rope and anchor it to either a wall or a heavy enough weight. Stand back leaving only a little slack in the rope. Create a strong base by squatting down. Have one end of the rope in each hand, and move your hands up and down in an opposite fashion as if you are playing the drums. Repeat the movement for 30 seconds of work and 10 seconds of rest, for 10 minutes total." Complete two and a half sets total to burn off one serving of mashed potatoes and gravy.

Why: According to Lauderdale, the dual wave action of the ropes "will have you feeling like you ran a 100-meter sprint after only 30 seconds of work." At high intensity, these ropes burn 300 to 500 calories per half hour.

Reality Check: Battling ropes are the stuff of "The Biggest Loser" workouts, which means they must be serious calorie crunchers — and pretty difficult. I wouldn't balk at giving this workout a shot, but I'd definitely try it with one of my more fitness-inclined friends in tow, so I don't feel as self-conscious asking my gym where they keep the giant ropes.

The Calorie Bomb: Peppermint mocha, weighing in at 410 calories for a 16-ounce cup

The Bomb Buster: Hiking for an hour

Why: Hiking for one hour can burn over 400 calories.

Reality Check: Holidays require caffeine — it's a fact. Caffeine is made better when it's disguised as a milkshake and covered with whipped cream and chocolate shavings — another fact. Holiday weight gain doesn't have to be your reality, though. Instead of getting one of these sugar-filled beverages daily, treat yourself once a week. Then, hike those caffeinated calories off — it's a healthy way to de-stress and take a break from the holiday hustle and bustle.