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Fall Workout Ideas

The cooling temps, changing colors, and excitement of the football season create the perfect opportunity for men to get outside and show their stuff. While there’s absolutely no reason to necessarily change your current routine if it’s working for you, there’s no harm in trying out something new as the seasons change.

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Whether you’re into running, yoga, or you want to try something totally new, we tapped into some of the experts in our network to get their opinions on the best workouts to take you through the end of summer and into the holiday season.

Trail Running

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The greatest thing about trail running is the ever-changing outdoor landscape. Part of what makes exercise difficult for so many, especially running, is that it can be boring. However, exploring new and exciting trails can transform your workout into an adventure. “Trail running adds a highly refreshing element to it, and it keeps things more interesting on the road,” says Sam Morrison, Health and Wellness expert for Glacier Wellness. “It is a dual experience, simultaneously internal and external, which is different from other exercises. Find new and interesting places to run and you’ll discover more than you ever imagined, effectively distracting you from the difficulty of your workout”

Cardio and Strength Training

Fall is a great time to exercise because it is cooler. Going to the gym is not a slog and running or hiking can be invigorating as you look at the foliage. One should be motivated to exercise to prevent weight gain that naturally occurs in the fall as our hunter gatherer-body senses the shortening daylight and stores calories for the winter ahead. According to Robert Herbst, personal trainer, weight loss and wellness expert, and powerlifter, “By exercising and doing something stimulating, one will raise their metabolism to burn calories. If they lift weights and build muscle, their metabolism will remain elevated and they will be able to enjoy holiday parties without fear of putting on the pounds.”

Swimming

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“Fall is the perfect time to bulk up but another great idea for a fall workout is swimming. If you’re lucky, your gym will have an indoor, heated pool. According to Marshall Weber, founder of Jack City Fitness and certified personal trainer, swimming strengthens the muscles in your upper body including your shoulders, biceps, and pectorals. “Your core also gets a great workout from swimming,” he says.

Rowing

A great workout to check out in the fall is indoor rowing. Since the weather starts to get colder, it can be beneficial to take your workouts inside. “The biggest benefits of rowing are cardiovascular, muscle strengthening, core activation, postural & joint strength, and injury recovery,” says Caley Crawford, NASM CPT and Director of Education for Row House. “You should feel the stroke in a breakdown of 60% legs – 30% core – 10% arms, working over 85% of the body’s muscles. Specifically, your hamstrings & glutes are fired up.”

Rowing (correctly) requires your core to be active and engaged the entire time, and every stroke ends with a pulling motion instigated by the lats and rhomboids. The muscles you use to sit up straight in everyday life get worked in every single stroke.

Try a New Class

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“Get into some yoga classes,” says Samantha Clayton, Vice President, Worldwide Sports Performance and Fitness at Herbalife Nutrition. “The cold winter months keep us indoors, which can potentially cause us to become stiffer from sitting more than usual. Get a jump start on the winter laziness by getting into a rhythm with yoga during the fall.”

Clayton also urges guys to check out boxing. “Boxing workouts are also great in the fall – they’re perfect for any fitness level and can also relieve the stress of upcoming holiday season,” she says.

Take It Inside

“As the weather cools down in the fall, runners can find a lot of benefits in taking their workouts indoors on a treadmill. Lots of studios offer great treadmill-based workouts that incorporate cardio and strength intervals,” says Leanne Pedante, RRCA Certified Run Coach and Training Program Director for STRIDE. “No matter how dark or rainy it is outside, you can always run on a treadmill. It's a perfect "no-excuse" machine. Treadmill surfaces are actually easier on the joints and connective tissue than concrete, too.”

Or, Take Advantage of the Outdoors

Alex McBrairty of A-Team Fitness says fall workouts can be made simple and fun, rather than overcomplicated, by “finding a grass field at a local park and mixing in sprints, suicides, and other agility drills, which can make for a heart-pumping, high-intensity workout session.”

“You can stop at your local sporting goods store and purchase a cheap agility ladder and cones for additional football drills. If you bring a buddy, you could even toss a football around by taking turns running different routes and mixing in the fun and nostalgia of playing catch.” The opportunities are nearly endless, and the cooler temps of fall make for the perfect setting to get outside for some fresh air. There are tons of football-inspired drills that can be worked into a great workout regime for the fall. What better way to get inspired than practicing right alongside your favorite team?

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Kaitlyn McInnis, Khareem Sudlow