8 Tips To Make Autumn Workout More Fun
As the days get shorter with lower temperatures, many people find it harder to stay motivated to work out, especially with sunny days transforming into gloomy afternoons. Autumn is a time for inward reflection and cozy blanket but the Ying needs its Yang, so comfort needs dynamic activity. With these eight tips, you'll find that staying active in autumn can be just as fun, if not more, than in the warmer months.
1. Embrace the Outdoors and Scenic Routes - we got some great parks!
Autumn is one of the most beautiful seasons to be outside. The colorful leaves, cooler temperatures, and refreshing breeze make it ideal for outdoor workouts. Try switching your regular indoor treadmill session for a run or walk in the park or along nature trails.
Recently the National Trust gave free tickets to allow groups of people or individuals to access their natural parks and wildlife, which otherwise are with payment. Their activities include craft, bird, red squirrel spotting, how to forage fungi and so much more to keep more connected with nature. They also wrote a small blog on the places to visit inspired by myths and legensds. Click here!
Try this: Make it a goal to discover a new trail or park each week. Bonus points if you stop to take a picture of the most stunning autumn view!
2. Gear up and Run!
I am in my twenties - it was inevitable for me to join a running club so here I am! Two weeks ago I joined ROCUP, a running group in Birmingham and London and it was the best decision ever. The adrenaline in the morning, the cold air that slowly transforms in a warm body and the best thing? Guaranteed good vibes and not judgement whatsoever. Whether you want to meet people, focus on improving your performance or walk in a wheelchair, with a friend, with a younger sibling or with you dog, the routes are friendly to all participants.
Find your closest running club: Run Together
For small and women only groups, there is @spaceforgirls and @girlsonthegobham
3. Take Advantage of Interval Training
If you find it tough to stay outside for long workouts, try interval training. High-intensity interval training (HIIT) is perfect for colder days when you want to work out in shorter bursts. You can mix bodyweight exercises like burpees, jumping jacks, and push-ups with short sprints or brisk walks. The cool air will keep you from overheating, and the quick format makes it easier to get moving even on dreary days. Make sure you warm up before your exercise to not damage your muscles! Here is a good video: 5 Min HIIT Warm Up | Caroline Girvan.
Challenge yourself: Set a timer for 20 seconds of work and 10 seconds of rest for each exercise. See how many rounds you can complete in 20 minutes!
4. Seasonal Workouts for a Fun Twist
Why not incorporate the season into your workout? Autumn offers plenty of unique opportunities. Raking leaves can be a surprisingly effective full-body workout, or you could visit a pumpkin patch and use pumpkins as weights for squats and lunges. You'll get a workout in while also enjoying a fun autumn activity.
Try this: Create a mini circuit using pumpkins! Hold a pumpkin while doing squats, lunges, and overhead presses. You'll build strength and enjoy the autumn vibes.
Lunges on the grass: Grass provides a soft, supportive surface that cushions your muscles, making it ideal for a warm-up lunge session. Do 10 repetitions each of forward, side, and reverse lunges.
Hill or stair sprints: Push yourself by completing five rounds of hill or stair climbs. Sprint up the incline and take the descent at a walking pace to recover.
Bench triceps dips and wall sits: Find a bench in your park or neighborhood. Do some triceps dips, then follow it up with a one-minute wall sit, using the back of the bench for support.
Park pull-ups: Head to a playground and use monkey bars or standalone bars for pull-ups. Check out parks with outdoor gyms around the country here: https://www.freshairfitness.co.uk/site-installations.
5. Join an Autumn Fitness Challenge
Many communities and gyms host fitness challenges during the autumn months. From charity 5K runs to fall-themed bootcamps, these events are a great way to stay motivated. Working out with others adds a social element and provides accountability. Plus, signing up for a challenge gives you something to look forward to and work towards.
Get involved:
Marathons: Find A Race - I am sure there will be charity marathons as well, ask your friends/ mates/ colleagues for inspirations.
Hiking: Ramblers- Muslim Hikers
Have a look on social media and there will be much more!
6. Earthing - back to elements
If you follow me on instagram, you know already how much I speak about mindfulness and importance to go back out, to nature, because that's where we're from. To reconnect by simply walking in a park and listening to birds chirping, stepping on the dry leaves or breathing good quality oxygen outside of your home.
One of the best parts of autumn workouts is the opportunity to layer up! When the temperatures drop, staying warm while exercising is key. Opt for breathable, moisture-wicking fabrics that can be easily adjusted as your body warms up. Stylish jackets, thermal leggings, and cozy hats not only keep you warm but also make you feel great as you exercise.
Pro tip: Don't overdress! Start with a base layer that keeps moisture off your skin, and add a lightweight jacket that can be easily tied around your waist when you heat up.
7. Reward Yourself with a Seasonal Drink
After an outdoor workout in the brisk air, a cozy post-workout ritual can be just what you need. Reward yourself with a warm, healthy drink like herbal tea, spiced hot water with lemon, or a pumpkin spice latte. Not only will it help warm you up, but it will also give you something to look forward to after completing your workout. Depending on your nutrition and lifestyle goals, always make sure to have balance in your drinks as well. Usually herbal tea and spiced water wouldn't any macronutrient Pumpkin ice latte has coffee, which can actually replenish glycogen stores and muscle recovery, when it is good quality coffee (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8537367/). If you are looking to reduce your carbohydrates, you can opt for a plant-based milk (except oat milk)
Treat yourself: Make a habit of preparing a thermos of your favorite autumn drink to enjoy once your workout is done!
8. Rainy or gloomy day? Let's keep it indoors
Who says you need to be outdoors to do your workout routine? You definitely don't want to get sick, so meet up with a friend and attend a new class! Class pass offers one month-free to attend all partnering gym, yoga and activity centres wherever you are. Check them out: https://classpass.com/search
Another freebie? Nuffield Health is offering FREE 7-DAY GYM MEMBERSHIP
Have your activity buddy because it will give you such a boost to be regular and accountable for your workouts.
Indoor yoga idea: Try a simple 5-minute yoga series the morning sun or the direction of the sun for an extra boost of energy and mindfulness.
Conclusion: Make Autumn Your Fitness Season
Autumn is not a time to slow down—it's a season to spice up your workout routine! With the colorful outdoors, cooler weather, and plenty of fun seasonal activities, there are so many ways to stay active and keep fitness fun. Whether you're layering up for a brisk walk in the park, doing a pumpkin-themed workout, or joining a community challenge, these tips will help you embrace the season and make the most of your workouts.
What's your favorite way to stay active in autumn? Share your ideas in the comments and let's keep each other motivated! 🍁👟
Written by Ines Jabir BSc RD
The views expressed in this article are the author's own and do not necessarily reflect My Nutrition Balance's editorial stance. This blog should not be consulted for medical advice.