Pete McCall by Pete McCall

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.

The High-motivation/High-ability Client

Halloween Activity




Rest Interval


Bobbing for apples

Romanian deadlift

Strengthen your back and hips so you can enjoy this seasonal activity pain-free.



60 seconds


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.


8-10 each leg

45-60 seconds after both legs


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).


20-30 feet

30-45 seconds


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.


To fatigue

45-60 seconds


Burning off the calories from your favorite Halloween treats

Kettlebell Swings

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.


30 seconds

Do as many reps as possible in this amount of time.

60 seconds


Have your own “Pumpkin Chuckin” contest

Overhead Medicine Ball Throws

Recreate this post-Halloween contest and compete against your friends to see who can throw a pumpkin the farthest.



30 seconds


Running from zombies (or ghosts)


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


30-45 seconds after each sprint


*  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.