Halloween HIIT Workout So Good, It'll Scare You

Fitness is not necessarily a scary thing. The amount of candy you can eat during Halloween, however, is. So, why not match this frightening season with an equally scary HIIT workout to counteract all those sweets you’re going to devour at Halloween parties this year.

If you don’t have a sweet tooth, then treat this workout as one to up your fitness goals. But for those who can’t resist all the candy and pumpkin flavored treats out there, you’re going to have to give it your 100 percent to earn your way toward those desserts.

Get into the Halloween spirit and get ready to be spooked by this intense HIIT workout you can do in your living room.

Halloween HIIT Workout

While it’s not recommended to eat too many sweets, if you absolutely cannot help it, keeping this workout in your back pocket might be a good idea.

Perform each exercise for 40 seconds followed by a rest period of 20 seconds. 

Dumbbell Deadlifts


  • Grab a set of dumbbells and hold them in front of your thighs standing with your feet hip-width distance apart. Keep your knees slightly bent, but make sure your spine is straight.
  • Push your hips back to lower the weights down past your knees, keeping the dumbbells close to you.
  • Prepare your muscles to slowly raise the dumbbells back up. Lock your knees and hips to stand up straight.
  • Repeat.

Spider Crawls


  • Get on your hands and knees to support your body.
  • Bend your arms at 90 degrees and lift one foot off the ground to bring it toward your elbow.
  • Return to go back to the starting position and repeat the movement using the opposite side.
  • Continue alternating sides as you perform spider crawls.

“Stiff as a Board” Planks


  • Start on your knees and come down to your forearms to align your shoulders with your elbows.
  • Tuck your toes on the mat and straighten out your legs to bring your hips in line with your shoulders.
  • Keep your core tight and engaged as you hold this plank position. Opt to press up onto your hands with shoulders stacked above your wrists to perform a high plank.
  • Hold the plank for the amount of time mentioned.

Body Saws


  • Start in a forearm plank position and use your forearm as you pull your body forward and backward while keeping your legs straight.
  • Make sure to keep your core tight and engaged as you hinge back and forth as much as you can.
  • You should feel your core being put to work.

Lunge Chops


  • Stand tall with your feet hip-width distance apart and your arms beside you.
  • Raise your arms overhead and step forward with your right leg to bend your knee at a 90-degree angle. Your back leg can be bent slightly as well.
  • Bring your arms and hands down in a “chopping” motion and rest them on your right side.
  • Return to the starting position and repeat.
  • Make sure to continue to switch sides as you perform this exercise.

Repeat for three rounds to complete a 15-minute HIIT workout.

Workout adapted from fitness-superstore.co.uk.

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