Spooky Workouts: Get Fit with Halloween-Themed Exercises!
Halloween isn’t just about candy and costumes—it’s also the perfect time to break out spooky moves and get your body boo-tiful! Why let the ghosts and goblins have all the fun when you can join in with a workout inspired by your favourite Halloween creatures? Plus, it’s a great way to get your kids involved in a fun, healthy activity! Put on your witch hat, crank up a haunted soundtrack, and get ready to slay (in a good way) with these ghoulishly good exercises!
1. Zombie Lunges
Let’s be real—zombies may not be the fastest, but they sure know how to stay on their feet! Channel your inner undead with this lunge variation that’ll give your legs a real workout.
How to do it:
Step forward with one leg into a deep lunge, just like a zombie reaching for their next victim... err, snack.
Reach your arms out in front of you like you’re in a desperate search for brains. The slower and creepier, the better!
Alternate legs and add a zombie moan for extra drama. Aim for 12 reps on each side.
Kid Tip: Have your kids act like "zombie chasers" who lunge toward you as you lunge back. Make it a fun game where they try to catch you!
2. Witch Squats
If witches can fly on broomsticks, you can squat with perfect form. These squats will have your glutes on fire—like a witch’s cauldron bubbling over with a spooky brew!
How to do it:
Stand with feet shoulder-width apart, hands clasped together like you’re holding a potion bottle (or your favourite pumpkin spice latte).
Lower into a deep squat, imagining you’re hovering just above your broomstick, ready to take off into the night sky.
For extra fun, cackle like a witch every time you stand back up! Complete 3 sets of 15 squats.
Kid Tip: Let your kids hold a pretend broomstick while squatting with you. Challenge them to cackle every time they stand back up!
3. Vampire Planks
Vampires are known for their strength and agility. Channel their core power with this plank variation, and don’t forget to keep that vampire charm—no slouching allowed!
How to do it:
Get into a plank position, with elbows directly under your shoulders.
Hold the plank while imagining you’re floating through the night, cape billowing behind you as you scan for your next...protein shake.
For an added challenge, “fly” your knees toward your elbows one at a time (think of it as creeping toward your prey). Hold for 30 seconds, then repeat 3 times.
Kid Tip: Turn this into a "vampire hide-and-seek." Hold the plank while the kids try to sneak up on you like stealthy little vampires. They’ll love trying to "surprise" you!
4. Frankenstein Walks
Need a full-body stretch that also tones your legs? Try these stiff-legged Frankenstein Walks. You may look like you’re straight out of a 1930s monster movie, but your hamstrings will thank you.
How to do it:
Stand tall with your arms extended in front of you like—you guessed it—Frankenstein’s monster.
Keeping your legs straight, lift one leg high in front of you as if you’re trying to stomp on a tiny goblin.
Alternate legs, keeping that stiff, robotic vibe going. Bonus points for muttering "Fire bad!" as you go. Do 20 reps (10 per leg).
Kid Tip: Have a Frankenstein "parade" with the kids! March around the room together, arms outstretched, and see who can do the funniest monster walk.
5. Werewolf Howl Push-Ups
Nothing says "Halloween workout" like a good howl at the moon! Channel your inner werewolf with these push-ups that’ll have your chest and arms howling by the end.
How to do it:
Start in a push-up position, with your hands slightly wider than shoulder-width apart.
Lower yourself to the ground, and as you push back up, release a mighty werewolf howl. The louder, the better!
If you’re feeling extra wild, try clapping push-ups to really unleash the beast. Aim for 3 sets of 10 push-ups (or until your neighbors start knocking to check on you).
Kid Tip: Let your kids sit or gently push on your back as you do push-ups, pretending they’re the "little werewolf pups" trying to slow you down. And don’t forget to howl together every time you push up!
6. Ghostly Gliders
Ghosts are known for floating effortlessly through walls—so why not take inspiration from their graceful movements with this core-strengthening exercise?
How to do it:
Grab some sliders (or a pair of towels if you’re working out on hardwood floors) and get into a plank position.
Slowly glide your legs out to the side like a ghost floating through the night, then bring them back together.
Keep your movements slow and controlled, and imagine you’re slipping through walls on a mission. Do 3 sets of 12-15 reps.
Kid Tip: Have your kids join you on the floor and pretend you’re both ghosts floating through the room. Get creative with some spooky stories as you glide along!
7. Mummy Sit-Ups
Mummies may be wrapped in bandages, but they’ve still got rock-solid abs! Unwrap your core strength with these mummy-inspired sit-ups.
How to do it:
Lie on your back with your arms crossed over your chest like a sleeping mummy.
Perform a sit-up while keeping your arms tightly wrapped around your body, as if you're emerging from an ancient tomb.
As you sit up, give a low, dramatic groan like you’re waking from centuries of sleep. Try for 20 reps without unraveling.
Kid Tip: Wrap your kids in a light blanket or sheet like a mummy and let them try to "escape" by doing sit-ups with you! Turn it into a mummy race for even more fun.
Making Halloween Memorable with Family Fitness
Doing a spooky-themed workout is a great way to spend quality time with your kids while staying active during Halloween. Not only will it help you all burn off some energy (and a little bit of that extra candy), but it’ll also create memories that last longer than any jack-o'-lantern on your porch. Plus, involving your kids in fun fitness activities encourages them to embrace a healthy lifestyle from a young age.
So grab your little ghouls and goblins, break out your best spooky sound effects, and turn this workout into a Halloween event they’ll remember—no trick, all treat!
Now go forth, spooky squad, and get your Halloween workout on—because the only thing scarier than ghosts and ghouls is skipping leg day! 👻🎃
Happy Halloween, and remember: stay spooky, stay fit, and stay connected with your family!