What, you’ve never worked out with a pumpkin before? Well, now’s your chance. Before you and the kiddos create goblins from your gourds, use a solid pumpkin to round out your fall fitness routine.
While you may be thinking themed workouts are nothing but a bunch of hocus-pocus, consider this: the average pre-carved pumpkin weighs 12 to 15 pounds. That’s the same weight as a medicine ball you’d use for Russian twists or ball slams. Only with a pumpkin, you don’t need to hit the gym. This interval-based, whole-body workout can be done at home without equipment, and it only takes 15 to 30 minutes of your day. Here’s how it works…
Complete each exercise for 30 seconds, rest 30 seconds and then move on to the next exercise until you get through all seven. After completing the seven exercises, rest for a minute or two before starting another round. Repeat the sequence at least once more, or go four rounds for a full 30 minutes of sweating.
Kick off fall fitness with this full-body pumpkin workout!
Exercise 30 seconds
Rest 30 seconds
Move on to next exercise & repeat
Rest 1-2 minutes between rounds
Complete 2-4 rounds
Trainer tips before you start:
- If the pumpkin you picked from the patch is too heavy, don’t be afraid to scale down a size or use an air-filled decorative pumpkin instead.
- Keep good form. When squatting, pretend you’re sitting down in a chair and keep your gaze forward to prevent your chest from collapsing.
- Own the workout! Go at your pace and rest when needed.
- Once you’re finished, carve the pumpkin and use it for a delicious pumpkin spice smoothie!
Exercise 1: Iso-Squat Shoulder Circles
- Start in a squat position, holding the pumpkin between your legs with arms stretched out. Remain squatting as you make big circles with your arms.
- Circle clockwise for 15 seconds, and then switch directions for the remaining 15 seconds (circling from right to left).
- For a more advanced version: squat up and down while circling the pumpkin. You’ll use more muscles and stimulate your brain.
Exercise 2: Squat-Lunge-Squat-Lunge
- Standing feet shoulder-width apart, hold the pumpkin overhead.
- Squat until your knees are parallel to the ground. Stand up to starting position.
- While keeping the pumpkin overhead, lunge back with your right foot.
- Step back to starting position.
- Squat down to parallel again and return to starting position.
- Lunge back with left foot, and return to starting position.
- Repeat the sequence for 30 seconds, alternating right and left feet.
*Make it easier by holding the pumpkin at your chest, instead of overhead.
Exercise 3: Running Plank
- Place the pumpkin on the ground and your hands on top of it. Step your feet back to form a plank.
- Pull in your right knee to your chest. Step it back.
- Pull in your left knee to chest. Step it back.
- Repeat, alternating legs as quickly as you can while maintaining a tight, engaged core.
Exercise 4: Lateral Lunge With Single-Leg Deadlift
- Standing feet hip-width apart, hold the pumpkin at stomach level.
- Lunge to the right side, and then return to starting position.
- Hinge from your hips, as you lift your right leg straight back behind you into a single-leg deadlift. As you hinge forward, drop the pumpkin toward the floor.
- Row the pumpkin back toward your stomach, engage your core and return to center.
- Repeat sequence on your left leg.
- Alternate sides for 30 seconds.
Exercise 5: Plank Hold
- Place the pumpkin on the ground and your hands on top.
- Step back into plank position and hold for 30 seconds.
Exercise 6: Russian Twists
- Sit on the ground with knees bent and feet flat. Hold the pumpkin at your chest.
- Lean back until you feel your abs engage. Heels can be skimming the floor or hovering a couple inches above the ground.
- Keeping core engaged and pumpkin close to your chest, rotate side-to-side.
Exercise 7: Weighted V-Ups
- Lie on your back with legs and arms outstretched.
- Holding the pumpkin in your hands, raise your arms and legs to meet in the middle, forming a V with your body.
- Slowly lower back down.
- Repeat with arms and legs moving simultaneously in a slow, controlled motion.
*If this is too challenging, raise both arms to meet one leg at a time. Alternate legs.
After a couple rounds of this pumpkin-themed workout, you’ll feel the burn in your legs, arms and core. Remember to replenish those muscles with your favorite post-workout protein powder, so you can tackle the next fun fall activity: playing in the leaves!