PUMPKIN POWER CARDIO WORKOUT!

No gym? No problem — grab a pumpkin and let’s get moving!

This 10–15 minute beginner-friendly cardio circuit uses your pumpkin as a weight to tone your arms, legs, and core while getting your heart rate up. Perfect for a quick home workout, outdoor fall fun, or your next group class!

THE PUMPKIN CARDIO CIRCUIT

Format: 40 seconds work / 20 seconds rest × 2 rounds (10–15 minutes total)

1. Pumpkin Standing Side Crunch – Hold the pumpkin overhead and crunch one side at a time, bringing your knee toward the pumpkin. Core + Shoulders

2. Pumpkin Side Step Squats – Step out wide, squat, and tap the pumpkin to the floor. Legs + Glutes + Cardio

3. Pumpkin Reverse Lunge with Twist – Step back into a lunge and twist your torso toward your front knee. Legs + Core + Balance

4. Pumpkin Plank Knee Drive + Kickback – Hands on the pumpkin, drive one knee to your chest, then extend it straight back. Alternate sides. Core + Glutes + Shoulders

5. Reverse Plank Knee Raises – Hands on the pumpkin behind you, lift your hips and alternate knee drives. Core + Glutes + Mobility

6. Pumpkin RDL to Overhead Press – Hinge forward, lowering the pumpkin toward your shins, then stand tall and press it overhead. Hamstrings + Shoulders + Core

7. Dynamic Pumpkin Rows – Bend at 45°, swing the pumpkin side-to-side across your chest in a controlled, rhythmic motion. Back + Obliques + Cardio Flow

COOL DOWN (30 seconds each)

-Cat-Cow stretch
-Childs Pose Stretch
-Shoulder rolls
-Quadricep stretch
Deep breaths — inhale strength, exhale stress!

Trainer Tip:
You don’t need the biggest pumpkin in the patch — start light, move with control, and have fun with it!