Fall Fitness Challenges to Keep You Motivated
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As the leaves change colour and the air becomes crisp, it can be tempting to settle into a more sedentary routine. However, fall is a fantastic time to challenge yourself and stay active, both mentally and physically. With the right fitness challenges, you can keep your motivation high, embrace the beauty of the season, and maintain your health and wellness goals. Here are some fun and effective fall fitness challenges to keep you moving and energised throughout the season.
1. 30-Day Fall Fitness Challenge
- What it is: A 30-day challenge that includes a mix of strength training, cardio, and flexibility exercises to keep your body guessing and your workouts fresh.
- Why it works: Committing to a 30-day challenge can help you build consistency and create a habit of daily exercise. Plus, it’s short enough to stay manageable but long enough to see real progress.
- How to do it: Create or follow a workout plan that includes daily exercises like push-ups, squats, planks, and lunges. Each day, increase the intensity or duration slightly to keep the challenge going.
2. Fall Hike-a-Thon
- What it is: A challenge to explore the great outdoors by completing a set number of hikes during the fall season.
- Why it works: Hiking is a great way to combine cardio with the benefits of being in nature. The changing leaves and cooler weather make fall the perfect time to hit the trails.
- How to do it: Set a goal for the number of hikes you want to complete by the end of the season. Whether it’s five, ten, or more, choose trails of varying difficulty to keep things interesting.
3. Outdoor Running Challenge
- What it is: A challenge to run a certain number of miles or minutes outdoors throughout the fall.
- Why it works: Running is a great way to improve cardiovascular health, boost mood, and burn calories. The cool fall weather makes outdoor running more comfortable, and the changing scenery can be a great motivator.
- How to do it: Set a mileage goal for the season (e.g., 50 miles by the end of November) or aim to run a specific number of minutes each week. Consider signing up for a fall 5K or 10K race to give yourself something to work toward.
4. Pumpkin Workout Challenge
- What it is: A fun, seasonal workout challenge where you incorporate pumpkins (or other fall-themed items) into your strength training routine.
- Why it works: Adding a festive twist to your workouts can make exercise more enjoyable and help you stay motivated. Plus, pumpkins can actually provide a great workout as a makeshift weight.
- How to do it: Use a medium-sized pumpkin as a weight for exercises like squats, Russian twists, and overhead presses. You can even challenge yourself to create a full-body workout routine using just a pumpkin!
5. Step Count Challenge
- What it is: A challenge to reach a daily or weekly step count goal, helping you stay active even on busy days.
- Why it works: Walking is one of the simplest and most effective ways to stay active. A step count challenge keeps you accountable and encourages you to move more throughout the day.
- How to do it: Set a daily step goal (e.g., 10,000 steps per day) and track your progress using a fitness tracker or app. You can also turn it into a friendly competition with friends or family to see who can reach the most steps by the end of the season.
6. Fall Yoga Challenge
- What it is: A challenge to practise yoga every day (or a set number of days per week) throughout the fall.
- Why it works: Yoga is a great way to improve flexibility, reduce stress, and strengthen your body. A fall yoga challenge can help you stay centred and focused as the busy holiday season approaches.
- How to do it: Commit to a daily yoga practice, even if it’s just 10-15 minutes. You can follow online classes or create your own routine. Consider focusing on poses that enhance balance and grounding, which are perfect for the fall season.
7. Plank Challenge
- What it is: A challenge to increase the duration of your plank hold over the course of the fall season.
- Why it works: Planks are a simple yet effective way to build core strength. A plank challenge gives you a measurable goal to work toward, making it easy to track your progress.
- How to do it: Start with a plank hold that feels challenging but doable (e.g., 30 seconds). Each day or week, try to add a few seconds to your hold time. By the end of the season, you may be able to hold a plank for several minutes!
8. Autumn Adventure Challenge
- What it is: A challenge to try new outdoor activities or sports during the fall season.
- Why it works: Exploring new activities keeps your workouts fresh and exciting. Plus, you may discover a new hobby that you enjoy and can continue beyond the fall.
- How to do it: Make a list of fall-friendly activities you’ve never tried, such as kayaking, rock climbing, or mountain biking. Challenge yourself to try a new activity each weekend or set a goal to master one new sport by the end of the season.