Halloween is in the air! What are the things you’ve prepared for this festival? Costumes, candy, or pumpkins?
We’ve got something even more exciting: Halloween workouts!
Let’s jump in and explore spooky fitness ideas, from pumpkin strength circuits to zombie chase cardio, and see which ones you’ll add to your Halloween routine this year.
Pumpkin Strength Circuit
Grab your pumpkin and enjoy your strength training this Halloween! Try the following circuit (3 rounds, 12 reps each):
- Pumpkin squats. Hold the pumpkin at your chest to engage your core.
- Pumpkin presses. Raise it overhead to strengthen shoulders and arms.
- Pumpkin Russian twists. Rotate side to side for an oblique burn.
- Pumpkin deadlifts. Hinge at your hips and lift carefully to work hamstrings and glutes.
Complete 12 reps of each move for 3 rounds. Turn your Halloween pumpkin into a fun piece of compact home gym equipment!
Zombie Chase Cardio
Get your heart pumping with this zombie chase workout! Picture yourself running through a haunted graveyard: the faster you move, the safer you will be.
If you’re training with friends, assign one person as the “zombie” to make it a fun chase game.
Monster Mash Dance Party
Who says workouts have to feel like a serious task? Play some Halloween dance hits like “Addams Groove,” “Hunting for Witches,” and “Thriller,” and dance your way through 30 minutes of fun.
Dancing improves coordination, balance, and endurance, and it’s one of the easiest Halloween workouts at home you can do. For an extra challenge, alternate dance rounds with bodyweight moves like jumping jacks or squats.
Bonus tip: wear glow sticks or Halloween masks to make it a real monster bash!
Witch’s Broom Core Burn
Use a broomstick, PVC pipe, or even a towel to perform 3 sets of the following:
- Broom twists: standing rotations for your obliques.
- Standing side bends: hold the broom overhead and lean side to side.
- Plank broom slides: push the broom back and forth while holding a plank.
These Halloween core exercises train balance, control, and deep abdominal strength. No need to fly like a witch!
Ghost Plank Challenge
Confident in your endurance and strength? Take the Ghost Plank Challenge.
Start in a plank position and move through 5 ghostly variations: shoulder taps, side planks, mountain climbers, arm reaches, and plank jacks. Each move lasts 30–45 seconds, with 15 seconds of rest between sets.
Graveyard Bootcamp
Didn’t survive the Ghost Plank Challenge? Time to rise for the Graveyard Bootcamp!
Set up a circuit of burpees, jump squats, push-ups, lunges, and mountain climbers. Do each for 45 seconds with 15 seconds of rest. Repeat the whole round 3–4 times.
Here’s a spooky twist: dim the lights, use candles or LED lanterns, and play eerie sound effects.
Trick-or-Treat Tabata
Finish your session with this fun Halloween Tabata workout, short, intense, and sweet (literally).
Alternate between a “trick” (a tough move like jump squats) and a “treat” (something easier, like light jogging or dancing). Each round is 20 seconds of effort followed by 10 seconds of rest, repeated 8 times.
Race your heart and keep your metabolism high this Halloween. Don’t let candy bites make you feel guilty!
Tips for Safe and Effective Halloween Exercises
Don’t forget the basics before jumping into your workouts:
Warm up before your session and stretch afterward.
If you’re using props like pumpkins or brooms, make sure they’re stable and suitable for your fitness level.
Always stay hydrated. Even witches and wizards need water!
Keep the Fun Going After Halloween with Tousains
Working out is like an addiction. Once you start, you just want more. Can you really stop after feeling that rush of endorphins and happiness from a good session? Why not make fitness a part of your daily routine?
Afraid of not having enough space or time? Tousains is here to help. From portable gym Hivegym Power Pump, foldable treadmill with incline FIT-7s to compact cable machine CR63, there’s a variety of fitness machines for home. Visit the Tousains website, find the machine that fits your goals, and upgrade your home fitness routine today!
Bonus tip: Use the code HW50, and you can save up to $195 this Halloween!
