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5 Fall Fitness Tips and Workouts



With the heat and humidity of summer gone, it’s time to escape the gym for fall fitness.

During the summer, the heat would cut workouts short and force athletes indoors. Pulling off your normal routine while the humidity and temperature are blazing isn’t good for the mind or the body. Now, as fall begins, you’re free to get back to your normal exercises, whether that be running, jogging or just working out outside to escape the gym.

Here are the fall workouts and fitness tips to get you back in action.

5 Fall Fitness Tips and WorkoutsPhoto Credit: Martin Alvarez Espinar /

Jogging As Your Base

Putting on those running shoes and hitting the door when the leaves are falling is invigorating. Use your jog as the base for your workouts and make sure to choose a route that gives you two-and-a-half to three miles. The five workouts you will do are going to be done at half-mile points. You can take one of these workouts and perform it at all half-mile points on your run. Then, the next time you go jogging, you can use another one. It is up to you if you want to incorporate all five workouts in one day.

Workout 1 - Mountain Climber

Start in a pushup position on your hands and toes. From here, bring your left knee in towards the chest, keeping your foot off the floor. Immediately switch feet and bring your right knee towards your chest as you put your left foot back out. Be sure not to bring your hips too high up during this and always look forward. Continue alternating your feet as fast as you can for a count of 30 to 50.

Workout 2 - Shadow Boxing

As detailed in our Ultimate Outdoor Boxing Workout Plan, start in a boxing stance with left foot in front and right foot behind, shoulder width apart. Throw the basic punch combinations along with incorporating some defensive work, like bob-n-weave maneuvers, to get those legs fired up as well. Do at least four combinations 10 times each. Read up on the basic combinations in our Boxing Workouts At Home guide.

Workout 3 - Push-ups / Bench Dips

This workout works well when you have a park bench or bus stop bench to use.

Get into a push-up position with your hands on the edge of the bench. If you hold your hands in and keep your elbows touching your sides as you lower down, you will work the triceps more. Keeping your hands wide on the bench, with your elbows out, will work the shoulders and chest more. If you are more advanced, you can place your feet on the bench instead of your hands and do more of an inverted-pushup. After doing 10 to 20 push-ups, flip over and sit on the bench to get ready for the dips. Place your hands right next to your legs on the edge and bring your seat off of the bench. Lower your body down to where your back is now, in front of the edge of the bench, and then press back up. Do about 10 to 20 of these as well.

Workout 4 - Squat Jumps

Start with feet wider than shoulder width apart, facing forward. As you lower down into a squat make sure to sit back as if sitting on a chair and do not allow your knees to pass the front of your toes. As you are coming up out of the squat, explode up into a jump. As you land softly back down, go into a squat again. The squatting motion going down can be slow, but the burst up into a jump should be done quickly. Use your arms by swinging them behind you as you squat and then swinging them above your head as you jump. Do 15 to 25 of these.

Workout 5 - Burpees With Push-up

Start in a standing position with your feet shoulder width apart. Squat down and place your hands on the floor. Your weight shifts into your upper body as you push both feet at the same time behind you and straighten your legs to land in a plank, similar to a push-up position. From here, do one full push-up. Next, bring both of your feet back close to your hands at the same time and return back to a standing position. It is important to keep your hips low to the ground and look forward as you come backup to your standing position. Do 10 to 20 of these.

5 Fall Fitness Tips and WorkoutsPhoto Credit: Alex Pepperhill /

Fall Fitness Tips

The most important tips for Fall workouts are to stay hydrated, wear layers and immediately change sweaty clothes to dry clothes after working out.


In the cooler weather, we do not always feel as thirsty, but we become dehydrated just as we do during other seasons. Drink plenty of water even when you don’t feel the need.


When going outside for your workout, be sure to wear a couple layers of clothes. A good dry shirt with a pullover sweatshirt is great. As you warm up, you can tie that sweatshirt around your waist and continue with your workouts.

Dry Clothes

As soon as you stop working out and start cooling down, put on dry clothes. If you are still far away from your house, take off that wet shirt and throw on the dry sweatshirt you wrapped around your waist. This will do until you get home.

They call fall “sweater weather,” so use that sweater to keep warm. Fall is the time to get back on track with your workout schedule and prepare for the your fall sports.

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