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Haunted Halloween HIIT Workout


Halloween is right around the corner and there is no reason you can’t start burning off that candy corn right now.  Our trainers have put together a ghouling workout so start exorcising!

Our HIIT exercise only requires a decorated pumpkin or you can use a medicine ball. We tried using carved Jack-o-lantern but it ended up squashed.

This workout consists of two circuits. Do each exercise for 40 seconds. Rest for 20 seconds. Repeat for a total of 3 rounds for each circuit.


3 Rounds

Jump Over the PUMPKIN

Get into a hinge position from standing position and drive your hands back behind you. Push into ground, extend your hips forward, with your hands into sky. As soon you are about to land, pull hands back, hinge hips into landing position and stand up. Avoid landing on the pumpkin. Repeat!

Creepy Crab Crawl

Sit on the floor with your feet hip-distance apart in front of you and your arms behind your back with fingers facing hips. Lift your hips off the floor and tighten your abs. Start crawling forward by moving your right hand followed by your left foot, then your left hand followed by your right foot. Move 6 steps forward and then 6 steps back.

Walk The Plank

Place your hands on the pumpkin directly beneath the shoulders. Pull your shoulder blades down. Slowly walk your legs back until your arms are at 45 degree angle to the pumpkin. Slowly walk forward until you are back in your starting position.


3 Rounds

Goblin Squat

Hold the pumpkin at your chest with both of hands and stand with your feet about hip-width apart. Brace your core, drop your butt back and down to lower into a squat while keeping your chest up. Sit back into your heels without shifting your weight forward onto the balls of your feet. Drive through your heels, return to your standing position and give your glutes a squeeze at the top.

Fantasmal Feet

Stand up straight and place your feet about hip-width apart. Place your hands palms down facing the floor, just above your middle.Quickly drive your left knee up to meet your left hand, then bring return to the ground while bringing the right knee to meet your right hand. Make sure you are engaging your abdominal muscles as each knee comes up to meet your hands.

Pumpkin Twist

Begin in a seated position with knees bent, feet off the floor and holding pumpkin in front of your chest. Twist the gourd to your left hip bone, while keeping your body centered. Twist to the right. Repeat.




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