This Halloween, put your sugar rush to good use and build a candy-themed HIIT workout based on your favorite treats. Pick four to six of your favorite candies and run through their respective exercise (listed below) for 10 reps. Do three or four rounds total, resting 30 to 60 seconds in between.
Twix: Side Plank Dip
- Begin in a side plank position with your forearm on the ground supporting your body. Stack your feet and legs.
- With your free arm on your hip, dip your hips to the ground, hovering just about the floor or tapping it lightly, depending on your mobility.
- Press through your side-body (obliques) back to the side plank.
- That's one rep. Do 10 on each side.
If you struggle to maintain a side plank with good form, you can modify the exercise by staggering the feet one in front of the other, recommends Carolina Araujo, certified personal trainer. Or drop to the bottom knee (or both knees).
Skittles: Squat to Dumbbell Shoulder Press
- Stand with your feet hip-width apart with a pair of dumbbells at shoulder height.
- Pushing your hips back, squat toward the ground, keeping your knees behind your toes.
- Lower until your thighs are parallel to the ground and reverse the motion, pushing the hips forward.
- Once you're standing, contract your core and glutes and press the dumbbells up overhead with a neutral grip (palms facing each other).
- Return the dumbbells to shoulder height and repeat.
Kit Kat: Broad Jump Backpedal
- Stand with your feet hip-width apart, arms at your sides.
- Slightly bend your knees and swing your arms behind you. Using the momentum of your arms, leap forward several feet.
- After you land, stay in an athletic position and backpedal quickly to your starting position.
Candy Corn: Star Jump
- Begin with your feet right outside of hip distance, arms at your sides.
- With a slight bend in the knees, jump up into the air as high as possible.
- As your body leaves the ground, spread your arms and legs, forming a star (or X) with your body.
- Land with knees slightly bent and rebound quickly, repeating the motion.
In order to stay injury-free and maintain momentum, always land with a slight bend in your knees for star jumps, says Araujo.
Reese's: Single-Leg Romanian Deadlift
- With a dumbbell in your right hand, stand with your left hand on your hip, feet hip-width apart.
- Very slightly bending your right knee, begin to lower the dumbbell toward the ground, raising your left leg back behind you at the same time.
- Lower until your left heel reaches hip height and the dumbbell is nearly touching the floor (you should feel this along your right hamstring).
- Return to standing by using your rooted hamstrings and glutes to lower your left leg and raise the dumbbell back up.
- Do 10 on each leg.
Place an elevated bench or chair on the opposite side of the lifting leg for added support if needed, Araujo says. "Always make sure your hips are in alignment while performing this movement."
Snickers: Tuck Jump
- Begin standing with your knees slightly bent in an athletic position.
- Swinging your arms behind you for momentum, jump into the air, tucking your knees into your chest.
- Land in the same athletic position and rebound quickly, repeating the motion.
M&M's: Renegade Row
- Begin in a high plank with two dumbbells alongside your hands.
- Press through your heels and keep your body in a straight line from feet to hips to head.
- Do a push-up by bending at a the elbows (elbows should be at a 45-degree angle from the ribs), lower your body until your chest nearly touches the ground.
- Push back up into a high plank and row the right dumbbell, raising it to chest height, elbow close to the ribs.
- Lower the dumbbell back down and repeat on the left side.
"For beginners, a good way to start is by widening the space in between the feet and starting by just tapping the shoulders without any weights," Araujo says. "As strength and stability are gained, weights can be added and rows performed. Once the rows feel easy, start to shorten the width at the feet."
- Lie on the ground with your arms at your sides, legs extended out straight.
- Lift your shoulders off the ground, extending the arms forward until your upper body is nearly upright.
- At the same time, raise your legs to 45 degrees, keeping them as straight as possible. Your body will be in a V shape.
- Pause here for a moment before lowering back to the ground.
Hershey's Kiss: Side Lunge to Knee Drive
- With your arms at your sides, take a wide step to the left.
- Lean into the left leg and bend your knee until your it forms a 90-degree angle. Keep your back flat and chest out.
- Push off your left leg and once you reach standing, drive the left knee to chest height.
- Without placing your foot on the ground, return to the side lunge.
- Do 10 on each leg.
Almond Joy: Spider Push-Up
- Begin in a high plank, maintaining a straight line from heels to hips to head.
- Bending the elbows at about 45 degrees from your ribcage, lower your chest until it nearly touches the ground.
- At the same time, bring your right knee to your right elbow, tapping your toe to the ground to maintain balance.
- Push back up into a high plank and bring your foot back to meet the other.
- Repeat on the other side.
- Do 10 push-ups total.