Halloween. Pumpkins. Candy … OH MY!! 

Did you know that it takes 400 jumping jacks to work off ONE fun-sized Nestle Crunch Bar?? That’s nearly 7 minutes of constant jumping to work off ONE tiny piece of chocolate the size of my thumb! And if you’re like me, you laugh at the thought of only eating one “fun-sized” piece of candy, and wonder, “What’s the fun in that?!?” 

So, here is an alternative… Enter The Great Halloween Workout: Pumpkin Spice Edition. If you do this workout for the five days preceding Halloween, you can “burn and earn” five fun-size pieces of candy from your kid’s bag. Which, personally, will make me feel 25% less guilty for the mass amounts of sweets I will still stuff in my smirking face. 

Why the “Pumpkin Spice Edition” you ask? Not only will this Halloween workout spice up your muscles and your mood, but ’tis the season for all things pumpkin spice, so why not? 

Grab your pumpkin, and let’s do The Great Halloween Workout: Pumpkin Spice Edition!

Do each exercise for 10 repetitions. If you do 3 sets, you’ll burn as many calories as in a fun-sized candy bar. 


1. Start standing in front of your pumpkin. 2. Crouch down with your hands on either side of your pumpkin. 3. Jump or walk your feet back into a plank position. Your body should be in a straight line. Think “abs high, bum low.” 4. Jump or walk your feet forward and grab your pumpkin. 5. Jump or stand up, lifting the pumpkin over your head. Repeat 10 times!
1. With knees slightly bent and positioned over your ankles, bend forward with a flat back. Keep your shoulders low and back, holding the pumpkin by its stalk. 2. Keeping your wrist straight, pull the pumpkin towards you by squeezing your shoulder blades together. Repeat 10 times on each side.


1. Stand, holding your pumpkin at your chest. 2. Step forward with your right foot, keeping your knee over your ankle. 3. Bring your left leg forward into standing position. 4. Bring your left foot forward, keeping your knee positioned over your ankle. Repeat 10 times on each side!
1. Get into a plank position, with your body in a straight line from your shoulders to your ankles. Think, “abs high, bum low.” 2. Lower your nose to the pumpkin with your elbows out to the side, keeping that straight line in your body. Repeat 10 times!
1. With knees slightly bent and back flat, bend forward keeping your shoulders low and back. 2. Keep your core engaged as you stand straight up. Repeat 10 times!
1. With feet hip-width apart, hold two mini-pumpkins in each hand (or just your fists). 2. Punch across your body with your left hand. Let the momentum and power come from your hip (not shoulder) as you turn with the left hip and raise your left heel off the ground. 3. Come back to center and repeat on other side. Repeat 10 times on each side!
1. Hold your pumpkin at your chest and squat with your knees over your ankles. Keep your shoulders low and back. 2. Stand up and use that momentum to toss the pumpkin in the air. As you catch it, go back down into a squat. Repeat 10 times!

Exercise Tips

These exercises can be done anywhere, anytime, only a pumpkin and a smile are needed! 

For exercises like the Pumpkin Push-Up, you can adjust the intensity by changing your angle. The more parallel you are to the ground the harder it will be. Instead of going onto your knees, try another angle, like with your hands on a bench or wall. 

If you are pregnant or postpartum, be sure to engage your core muscles as if you’re “hugging your baby high and tight” during each exercise. To read more about how to do that and why, read this about Diastasis Recti. 

Are you one of the fortunate few who live in a beautiful, all-season climate? Take your kids to the park and try this workout on the playground! Or if snow is already in your forecast you can do this workout inside! 

Looking for more help and guidance to be active? Check out this mama’s advice and what’s worked for her! 

DISCLAIMER: Please do not participate in this workout if your doctor has advised you to abstain from exercise or avoid certain movements. Otherwise, this workout, when done with correct form, is safe for all types of moms and more! 

Enjoy this handy printable to tape onto the back of your pumpkin, so you don’t forget! 

Good luck with this Halloween workout, and enjoy the candy you’ll earn 😉

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Originally from Denver, Amie enjoyed a break from cold winters while stationed in various southern locales with her husband, who is a pilot in the Navy. But they currently live outside Seattle, and she is now learning to love the rain. Amie and her husband have four small children who eat dinosaur chicken nuggets like they're going extinct and love all things aviation. After graduating with her B.A. in English, Amie worked in various fields with each military move, but never stopped writing. She has been a contributor for The Military Mom Collective since it was founded and finds joy in helping other moms connect in community. When she’s not writing or herding her adorable brood, you can find Amie working out at the local cross fit gym, binge-watching Hallmark movies, and actually enjoying chemistry while home-brewing with her husband. Amie is proud to be co-owner and Director of Partnerships for MilMC to help military families connect worldwide. You can contact Amie at info {at} militarymomcollective {dot} com and follow her journey on Instagram @mrs.amielou