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Fall Fitness: 12+ Best Exercises & Must-Have Tips

The leaves are changing color, the weather is getting cooler, and that can only mean one thing: it’s time to get in shape for fall!

The best way to do this is by incorporating a fitness routine into your daily life.

Not sure where to start? No problem! In this blog post, we will discuss the best exercises for fall fitness and provide you with some must-have tips to help you get started.

Let’s get moving!

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Best At Home Workout Options For Fall

The last few months of the year are when people tend to have trouble fitting exercise into their daily routine.

Most people are getting kids back to school, trying to get back to a routine after summer, and maybe feeling like exercising and staying fit in this season is a little more difficult.

But, actually, fall is the perfect time to start a fitness routine, enjoy the cool, crisp air and the beauty found in the great outdoors!

Cooler weather or outdoor workout routine not for you?

No problem! There are lots of different ways to add to create a healthy lifestyle, reach your fitness goals, and enjoy an exercise regimen in the comfort of your own home.

Here are a few ideas to help you get started….

1. Yoga

One of the best things about yoga is that there are so many different types and styles to choose from.

If you’re new to yoga, it’s a good idea to start with a beginner’s class or workout videos.

Yoga is a great way to improve flexibility, strength, and balance.

It’s also a great way to de-stress and unwind after a long day.

Yoga is a great option for those looking for a low-impact workout.

If you have any injuries or chronic pain, be sure to consult your doctor before starting any new exercise routine.

2. Pilates

Pilates is another great option for a low-impact workout.

It’s perfect for those days when you want to take a break from cardio but still get in a good workout.

Pilates can be done with or without equipment, making it a versatile workout routine that can be done almost anywhere.

3. T-Tapp

T-Tapp is a great exercise created by Teresa Tapp, an exercise physiologist and rehabilitative trainer that is easy on the joints, low-intensity, and helps with muscle tone and even posture!

This is the perfect exercise to lift your mood and increase overall wellness.

And best of all- this practice is easy to incorporate if you are in a season of life where you have trouble with more challenging workouts and need more rest.

4. Indoor Walking

Walking is a great way to get in some cardio without putting too much stress on the body.

And the great thing is that can do this all year long, no matter the weather, by walking on a treadmill or with a workout video.

No need to go to the gym to stay fit, you can improve your health, strengthen your muscles, and find fitness success one step at a time!

Outdoor Fall Fitness Options

Fall weather means cooler temperatures, so it’s the perfect time to get outside and enjoy a different kind of activity like apple picking, and pumpkin picking.

If that’s not on your fall to-do list, there are plenty of other fun fall fitness exercises that can provide a challenge, increase your heart rate, and improve your health.

Fall is a great time to head out and enjoy time with family or friends, you never know what you’ll see or what obstacles you’ll encounter while exercising outdoors.

So pick an outdoor activity, grab your water bottle, and start creating your healthy lifestyle!

1. Walking

Walking is a great way to get some exercise, fresh air, and spend time with friends or family.

You can head out to your local park, nature trails, or even just around your neighborhood.

Make sure you dress appropriately for the weather and wear comfortable shoes.

If you want to increase the intensity of your walk, you can try walking uphill or carrying some hand weights.

2. Hiking

Hiking is a great way to get in a cardio workout while enjoying the beautiful fall scenery.

There are many different hiking trails all across the country that vary in difficulty, so you can find one that’s perfect for your fitness level.

Don’t forget to pack a healthy snack and water for energy and hydration.

And if you want to make it a more challenging workout, you can try hiking uphill or carrying a backpack.

3. Biking

Biking is another great way to get outdoors and enjoy the cooler fall temperatures.

You can hit the bike trails, ride on roads, or even in your neighborhood.

Just make sure you wear a helmet and dress appropriately for the weather.

If you want a more challenging workout, you can try biking uphill or going for longer distances.

4. Yard Work/Raking Leaves

Yard work and raking leaves may not sound like a fitness activity, but it’s a great way to get in a workout while getting things done around the house.

Not to mention, it’s a great way to enjoy the fall weather before it gets too cold.

So put on some gloves, grab a rake, and get to work!

Not finding workouts that interest you? Consider joining a gym!

Fun Gym Workout Options

Some people just can’t find their motivation for exercise or have a great workout without going to the gym.

And, it’s understandable. The gym offers many classes that can challenge, increase or maintain fitness, and help you stay fit all year long.

If you decide that going to the gym a few times a week (or every day) is the right choice for you, you might like activities such as….

1. Circuit Training

If you want to reach your health or weight loss goals, circuit training is a great option.

There are many fitness tips or pre-made routines that can be found online, but if you really want a workout that is just for you, find a certified personal trainer that is knowledgeable and that you feel comfortable to help you with your workouts.

2. Weight Lifting

Strength training with weights is not only great for overall fitness, but it is great for your heart and promotes heart health as well.

Having stronger muscles is essential for fitness and overall health and wellness.

Not sure you like lifting weights but still interested in strength training?

No problem!

Check out bodyweight exercises like push-ups, planks, lunges, or sit-ups.

They are extremely effective and no equipment is needed so this type of exercise is great for small spaces or while traveling.

3. Swimming

Swimming is a great way to get your heart rate up and is a low-impact activity, which means it is easy on your joints. It is also a great way to cool down on hot days or after a strenuous workout.

If you don’t know how to swim, there are many classes available that can help you learn.

And, once you know how, swimming can be a lifelong activity that you can enjoy for years to come.

4. Spinning

Spinning is a great cardio workout that can be done all year long, indoors on a spinning bike.

It is a low-impact workout that is easy on your joints but can still work not only the lower body, but the whole body, and give you a great workout.

Grab a water bottle, a towel, a friend, and give spinning a try. It might just be your new favorite exercise for fall!

Additional Workouts To Consider

Ok, so there are 12 great workout options for fall listed above, but here are a few other workouts you can do either by yourself or with friends that are great and I just couldn’t leave them off the list!

1. Barre Workouts

2. Aerial Dance

3. Raquetball

4. Sports (Tennis, Indoor Volleyball, Basketball, and others)

5. Hooping


Tips For Fall Fitness

Ready to get make this season the best yet by beginning a new workout routine or refreshing your old workouts?


Here are a few tips to keep in mind….

1. Set Realistic Goals

To set a realistic goal, first consider your fitness level, medical advice from your health care practitioner, and time available for workouts.

It’s important to find a balance between what you can handle and what will challenge you without overdoing it.

If you are new to working out, try setting small goals at first that are easily achievable such as working out two to three times per week for 30 minutes at a time.

As you get more comfortable with exercising, you can begin to increase the frequency, duration, and intensity of your workouts.

Remember, any amount of exercise is better than none at all!

2. Set Your Intention

Before beginning your workout, take a few moments to set your intention.

This can be done by simply taking a few deep breaths and focusing on why you are working out.

Are you working out to improve your mood, increase energy levels, relieve stress, or just because it makes you feel good?

No matter what your reason is, setting your intention will help you stay focused and motivated throughout your workout.

3. Create Accountability

One of the best ways to stay on track with your fitness goals is to create accountability for yourself. This can be done in a number of ways such as:

  • working out with a friend
  • joining a gym or fitness class
  • hiring a personal trainer
  • keeping a fitness journal

Having a way to help you stay motivated and accountable will make it more likely that you will have success in reaching your goals.

4. Choose Your Favorite Activities

One of the best ways to make working out a part of your regular routine is to choose activities that you enjoy.

If you hate running, don’t make it your main form of exercise!

Instead, find other activities that you enjoy such as:

  • walking
  • biking
  • swimming
  • lifting weights

Or whatever workouts are best for you in this season.

There are so many great options, so find what you enjoy and stick with it.

Exercising should be something that you look forward to, not something that you dread.

By choosing activities that you enjoy, working out will become something that you look forward to instead of something that feels like a chore.

5. Dress Appropriately

Another important tip to keep in mind when working out in the fall is to dress appropriately.

This means dressing in layers so that you can easily add or remove clothing as necessary.

You don’t want to get too cold or too hot, so be sure to have a jacket or sweater handy in case you need it.

And don’t forget to wear comfortable shoes that are appropriate for your activity.

6. Include More Natural Movement

As the weather gets colder and we spend more time indoors, it is important to make sure that we are including enough natural movement in our lives.

This means moving our bodies in ways that are not necessarily part of a structured workout routine. Some great ways to do this are:

  • taking the stairs instead of the elevator
  • parking further away from your destination
  • taking a walking break at work
  • playing with your kids or pets

By incorporating more natural movement into our lives, we can help to offset the negative effects of sitting for long periods of time.

7. Try New Activities And Vary Your Workout

One of the best ways to stay motivated and excited about working out is to try new activities and vary your workout routine.

This can help to prevent boredom and keep your body guessing, which is important for continued results.

Some great ideas for mixing up your workouts include:

  • taking a different exercise class
  • trying a new workout video
  • going for a hike instead of a run
  • taking a yoga or tai chi class
  • hitting the bike trails instead of riding a stationary bike

There are endless possibilities, so get creative and mix things up!

8. Eat Healthy, Seasonal Food

Another great way to boost your fall fitness, combat heart disease, and enjoy overall wellness is to eat healthy, seasonal food.

This means hitting the produce section and filling your plate with plenty of colorful fruits and vegetables that are in season.

Not only are these foods more affordable when they are in season, but they also taste better and are more nutritious.

Some great fall produce items include:

  • apples
  • pears
  • pumpkins
  • squash
  • sweet potatoes

And while all of the foods above offer a high fiber content and are great for health, you don’t want to forget the leafy greens!

Kale, spinach, and Swiss chard are all good options that are packed with vitamins and minerals. Including these healthy foods in your diet (and limiting junk food!) will help your body to function at its best.

9. Don’t Forget To Rest

Rest is an important part of any fitness plan, and that doesn’t change in the fall.

Be sure to give your body the rest it needs in order to recover from your workouts and prevent injury. This means getting enough sleep each night and taking one or two days off from working out each week.

It is also important to listen to your body.

If you are feeling tired or run down, take a day off and focus on getting some extra rest.

Your body will thank you for it!

Last Thoughts About Fall Fitness

Fall is a great time to focus on your fitness and overall health.

By following the tips above, you can make the most of this season and set yourself up for success.

So get out there and enjoy all that fall has to offer…including some fun workouts!

Do you have any favorite fall fitness tips? Share them in the comments below!

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