by Halloween is one of the scariest nights of the year—not because of the ghosts, ghouls and goblins that will be lurking about. Rather, it’s the large amount of candy readily available. You don’t need to take kids trick-or-treating or even have kids of your own to be tempted to snack on empty calories. After all, many offices and retail establishments put out “help yourself” bowls of sugary treats. Although there are still two months before the start of the next calendar year, Halloween marks the start of the gluttonous holiday season, when it seems as though there are food-laden gatherings every time you turn around.
Fortunately, you don’t have to be afraid of adding weight or losing your hard-earned gains this time of year. Here is a Halloween-themed workout that can help you stay fit and trim. You also can refer to our previous post on tips for maintaining your health and fitness during the end of the year festivities.
Unlike our previous Halloween-themed workout, which featured exercises with spooky names, this year’s workout is designed to help you burn calories and get fit so you can enjoy your favorite Halloween activities, both during the holiday and all year long. For best results, do this workout two to three times a week, alternating with your favorite cardio activity or group fitness workout on the other days.
|
Halloween Activity |
Exercise |
Intensity* |
Reps |
Rest Interval |
Sets |
|
Bobbing for apples |
Strengthen your back and hips so you can enjoy this seasonal activity pain-free. |
8-10RM |
8-10 |
60 seconds |
2-4 |
|
Walking up to help your kids ring the doorbell |
Don’t get winded walking up the stairs to your neighbors doors. Get in shape so you can set the pace. |
8-10RM |
8-10 each leg |
45-60 seconds after both legs |
2-4 |
|
Carrying bags of candy (for your kids) |
Kettlebell Farmer Carry Don’t let your kids be slowed down by their loot—volunteer to carry it for them (whether or not you do some “taste testing” is up to you). |
Heavy |
20-30 feet |
30-45 seconds |
2-4 |
|
Putting the spooky decorations up on your house. |
If you want to make your neighbors jealous, you need to have a killer Halloween display. This exercise gives you the strength to pull yourself up to the roof of your house. |
Bodyweight+ |
To fatigue |
45-60 seconds |
2-4 |
|
Burning off the calories from your favorite Halloween treats |
If you want to indulge in some of your favorite candy or adult beverages, this is a great exercise for expending the calories you consume. |
Moderate-to-heavy |
30 seconds Do as many reps as possible in this amount of time. |
60 seconds |
2-4 |
|
Have your own “Pumpkin Chuckin” contest |
Recreate this post-Halloween contest and compete against your friends to see who can throw a pumpkin the farthest. |
Light-to-moderate |
4-6 |
30 seconds |
2-4 |
|
Running from zombies (or ghosts) |
Sprinting In the event you end up being chased by a real zombie, you don’t have to be the fastest one, but you do need to be faster than others, so practice! |
20-40 yards or 20-second intervals on a treadmill |
6-10 |
30-45 seconds after each sprint |
1 |
|
* 8-10RM = The heaviest weight that can be lifted for 8-10 reps. If you can do more than 10 reps, increase the amount of resistance. + Do assisted chin-ups, if necessary. |
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