There are a lot of things that can freak you out this season—the idea of an upcoming winter, those sub-freezing temps that none of us are prepared for, a wave of pumpkin spice products that have no business being pumpkin spice (pumpkin spice kale chips: why). One thing you shouldn’t have to fear this season? Keeping up with, or starting, a HIIT routine. That’s why we’re going to share one of the easiest HIIT routines out there. Expert-backed, beginner-approved, and seasonally relevant. Oh and it takes less than 20 minutes.
So you can get on with whatever plans you have for the season without sacrificing your health—and time—in the process.
HIIT: A High-Intensity Workout That Gives Back
Starting a HIIT routine (aka high-intensity interval training) doesn’t have to be scary, but the benefits you’ll get from it will be scarily good, according to research. Here are just three of the many boosts you might see from adding a HIIT workout into your routine. And don’t worry, we’re getting to the good stuff.
- It’s super efficient. Incorporating just three 20-second bursts of high-intensity effort into a 10-minute workout three times per week can improve fitness levels and lower your blood pressure, according to the findings of a 2014 study.
- It has bewitching effects on your brain. A study performed in the Netherlands found that high-intensity exercise boosted cognitive speed and memory more than a low-intensity workout.
- It can transform your body composition. A 2017 study involving healthy women revealed HIIT’s power to significantly improve body composition (i.e., burn fat and build muscle).
Ready to HIIT it hard this Halloween? This quick HIIT workout routine developed by Noam Tamir, C.S.C.S., a trainer and founder of TS Fitness in New York, won’t just get you sweating, it’ll also be really fun. Seriously. No workout that involves a pumpkin can be that scary, right?
The Best Halloween HIIT Routine for a Fast Sweat This Season
You’ll need:
- A med ball, 5–10 lb dumbbell, or a pumpkin (not necessary but certainly makes it more festive)
- A timer
- A mat
Circuit 1
For each of the three moves below, give it your all for 40 seconds and then rest for 20 seconds before moving on to the next. Repeat the whole circuit three times.
Jump The Grave
To get your heart pumping, Tamir recommends starting with some jump squats—with a ghoulishly good twist. Here’s how to do it:
- Start standing with your feet a little wider than hip distance apart.
- Bend your knees and drop your butt back into a squat position.
- Using power from your glutes and legs, jump up and forward. (If it helps, place a pumpkin on the ground and jump over it. But if that feels too tricky, just work on nailing your jump squats sans pumpkin.)
- Land with your knees bent finishing back in the starting squat position.
- Beginners: Too tough? Try the squat without the jump.
Creepy Crab Crawl
Now, it’s time to get your upper body working with creepy crab crawls that target your whole body.
- Start sitting on the ground knees bent and feet flat in front of you, hands planted on the ground about six inches behind your hips.
- Lift your butt up (so you’re supporting yourself with your limbs) and take six crab walks forward.
- Now, reverse it and take six steps back.
Walk the Plank
Next up, a core workout.
- Start in a plank position with your hands on a pumpkin, med ball, or the ground, wrists underneath your shoulders.
- While holding your plank, take two steps back (so now, your wrists are in front of your shoulders). Return to your starting plank.
- Repeat for 40 seconds.
- Beginners: Feel free to drop your knees whenever you need to.
Circuit 2
For each of the three moves below, give it your all for 40 seconds and then rest for 20 seconds before moving on to the next. Repeat the whole circuit three times.
Goblin Squat
Circuit two brings us back to the glutes with goblin—aka goblet—squats.
- Grab your pumpkin (or a 5-pound weight) and start in your squat position, holding the pumpkin with both hands in front of your chest.
- Bend your knees and sit your hips back into a squat, keeping your core tight and the pumpkin lifted.
- Return to start by squeezing your glutes.
- Beginners: Get rid of the weight if you need to.
Fast Ghost Feet
Need a little inspiration to get your heart rate up? Imagine you’re running from a ghost (or toward a bucket of Halloween candy…)
- Start standing with your feet hip distance apart.
- Run in place getting your knees up as high as you can.
- Keep it moving for 40 seconds.
- Beginners: Walk or march instead of jumping.
Pumpkin Twist
Before you turn that pumpkin into a jack-o-lantern, finish the HIIT routine with a strong core.
- Grab your pumpkin and start sitting on the ground, knees slightly bent, feet in front of you.
- By engaging your core, lift your feet off the ground and twist, moving the pumpkin from one side of your body to the other.
- Do this as many times as you can in 40 seconds.
- Beginners: Drop the weight if you need to.
To sum it all up
Try this HIIT routine any time you need a quick and effective sweat, and come back soon for more free high-intensity workouts that work for every season. Happy Haunting!
Your turn: What’s your go-to HIIT routine? Tell us what quick and effective workouts make you sweat in the comments below.
Want more workout moves? Try these Top Fitness Apps for Effective HIIT Workouts.
Disclaimer: This tutorial is not intended to replace medical advice. Check with your doctor before starting a new exercise program and obtain full medical clearance before attempting the exercises in this post. Please follow proper warm-up and cool-down procedures before and after attempting the routine in this post. Positive Routines is not liable for any injury sustained while trying these exercises.
