Fall Fitness To Make You Sweat

The air is starting to cool off and the leaves are falling from the trees.  Some would classify this as the most wonderful season of the year.  Bring out the scarves, the jack-o-lanterns and, of course, the delicious pumpkin treats.  However, with the weather getting colder and the days getting shorter, it’ll be easier to find excuses to skip your workout.  But just because you might have to put on a sweatshirt doesn’t mean you can’t find a way to sweat!

We’ve got a few ideas to keep you on track this season.  Our favorite fall workouts are listed below by category. Make sure to do one cardio and one muscle building activity once per day.

Legs: 

1. Do the following leg muscle building exercises once each:
   • Wall sit: 60 seconds
   • Walking Lunges: 50
   • Calf raises: 40
   • Squats: 30
   • Plie squats: 20
   • Single leg deadlifts: 10 (each side)
   • Side kicks: 10 (each side)

Arms:

1. Do the following twice each:
   • Tight arm circles forward: 25
   • Tight arm circles backward: 25
   • Bicep curls: 30
   • Tricep dips: 15
   • Pushups: 15
   • Big arm circles forward: 25
   • Big arm circles backward: 25

Abs: 

1. Do the following once each:
   • Jumping jacks: 30
   • High knees: 20
   • Squats: 30
   • Leg lifts: 20
   • Crunches: 30
   • Plank: 60 seconds

Cardio:

1. Jog for three minutes; run fast for two minutes. Repeat five times.
2. One mile brisk walk.
3. Replace the above muscle exercises with the following. Do once each:
   • Jog: 10 minutes
   • Lunges: 40
   • Squats: 40
   • High knees: 40
   • Butt kicks: 40
   • Pushups: 40
   • Crunches: 40
   • Walk: 10 minutes

So many of the best fall exercises can be done in your own home with a yoga mat and some hand weights. However, make sure to get outside and enjoy the fresh fall air with a hearty walk or a steady jog.  Get your whole family in on the exercise and make it a nightly ritual.  The more you work exercise into your daily or nightly routine, the easier it will be to keep it up!