Between doing the Monster Mash and watching Hocus Pocus, you can still find time to break a sweat while staying in the holiday spirit. This Halloween workout features bodyweight exercises only, which means you can easily do it before, during or after trick-or-treating, or in the kitchen while cooking up some healthy homemade treats. Just grab a buddy and bust a killer move like trainer Becca Pace does here on Daily Burn 365. The only rule: You must have some fun! Because after all, that’s what this spooky holiday is all about. Well, that and using it as an excuse to get terrifyingly tough.
Your H-A-L-L-O-W-E-E-N Bodyweight Workout
Perform each move below for 10 to 20 reps, take a breath, then do it all again. Want more of a challenge? Do as many rounds as possible before someone yells BOO! (Or you decide it’s time to stop the sweat.)
H: High Knees
Act like you’re chasing goblins and ghouls — or running from zombies — and pick up some speed. Pump your arms as you go and use your abs to pull your knees up toward your chest.
A: Air Squats
Want to channel Beyonce this Halloween? Drop it low into that squat by pushing your hips back and keeping your weight in your heels.
Lunges work well for balance and walking with confidence. So use this move to strengthen your strut as you show off your Wonder Woman or Khaleesi costume. Keep your chest up, shoulders over your hips and knees bent at 90 degrees with each step.
L: Lateral Lift
Treat your upper body to some tough love with this exercise. Engage your abs and lean forward as you go to take pressure off your low back — and make sure to squeeze those shoulder blades together.
O: Oblique Crunch
To twist and shout you need some side body strength — and this move works like magic. Fully rotate to each side to activate the oblique muscles of your midsection.
W: Windshield Wipers
You might resemble a bug or other creepy creature during this core-focused exercise, which is exactly what you want. Press your shoulders and arms into the floor as you swing your legs to each side, using your abs to move your lower half.
E: Elbow Plank
Make like a mummy and keep your body super stiff for this isometric hold. Maintain a straight diagonal line from shoulders to hips to ankles for one minute. Just remember not to arch or round your spine.
E: Elbow to Knee
Spiderman will have nothing on you when you perfect this exercise. While standing, bring your knee to the opposite elbow, then return it to the floor and repeat on the other side. It’s all about building core strength and stability so you can climb to new fitness heights.
N… Now Go Trick-or-Treat!
You’ve put in some scary good work, now it’s time for some scary good times. Grab a snack — we suggest one of these fun, festive and still healthy treats — and celebrate the fall season!
If you’re looking for more sweaty good fun, sign up for Daily Burn. Try it free today!
Get Scary Strong with This Halloween Workout
Got 10 Minutes? 3 Fat-Blasting Bodyweight Workouts
The 7 Best Strength Exercises You’re Not Doing
Originally published on October 26, 2017. Updated on October 29, 2021
Cover image via Shutterstock