October is here, and while ghosts and ghouls may give you a chill, nothing is scarier than a workout that doesn’t get results. But fear not, because I have some exercises for you to try that are so effective, they’re downright spooky. These moves will have you feeling stronger, leaner and more powerful in no time. And the best part? You don’t need a ton of equipment to do them.
So, grab your favorite dumbbells, put on your workout gear, and let’s get started with these moves that will haunt your muscles in all the best ways.
1. THE BURPEE: A FULL-BODY BEAST
Let’s kick things off with the ultimate, full-body nightmare: the burpee. Don’t be scared, though! While it’s known for being intense, the burpee is one of the most effective exercises for burning fat, building strength and boosting your cardio.
Why it works: Burpees target almost every muscle in your body while getting your heart rate up in a flash. From your legs and glutes to your arms, chest and core, this move is a total calorie-torcher.
How to do it:
- Start standing.
- Drop into a squat, place your hands on the ground and jump your feet back into a plank position.
- Perform a push-up, then jump your feet forward toward your hands.
- Stand up and jump explosively with your arms reaching overhead.
- Repeat … if you dare!
How many to do: three sets of 10-15 reps
2. THE PUSH-UP: A WICKED-EFFECTIVE CLASSIC
Don’t underestimate the power of the good-old push-up. This classic move may seem simple, but it’s a scary-good way to build strength in your chest, arms, shoulders and core. Plus, it can be modified to match any fitness level.
Why it works: Push-ups target your upper body, especially the chest and triceps, while also engaging your core. The bonus: It’s a bodyweight exercise, so you can do it anywhere.
How to do it:
- Start in a plank position with your hands placed slightly wider than your shoulders.
- Lower your chest down toward the ground while keeping your body in a straight line.
- Push back up to the starting position.
- Modify by dropping to your knees if needed.
How many to do: three sets of 10-15 reps
3. GOBLET SQUATS: A LEG DAY LEGEND
Goblet squats are a trick AND a treat for your lower body. This move is perfect for building strength in your quads, hamstrings and glutes while also working your core.
Why it works: Holding a dumbbell (or kettlebell) in front of your chest while you squat engages your entire body, making it more challenging and more effective.
How to do it:
- Stand with your feet shoulder-width apart, holding a dumbbell close to your chest with both hands.
- Lower into a squat, keeping your chest up and your back straight.
- Push through your heels to return to the starting position.
How many to do: three sets of 12-15 reps
4. DUMBBELL STEP-UPS: GET SCARY STRONG
Ready to step up your game? Dumbbell step-ups are a deceptively simple move that works wonders for your legs and glutes. Plus, they help improve balance and coordination.
Why it works: Step-ups target your quads, hamstrings and glutes while adding an element of balance and stability as you lift yourself onto the platform. Plus, you get a bit of a cardio boost.
How to do it:
- Hold a dumbbell in each hand and stand in front of a sturdy bench or platform.
- Step onto the platform with your right foot, pushing through your heel to lift your body up.
- Step down and repeat with the left foot.
- Alternate sides for each rep.
How many to do: Three sets of 10-12 reps per leg
5. WALKING LUNGES: A LEG-TONING MONSTER
Walking lunges may seem simple, but they’ll have your legs shaking in the best way. This move is all about strengthening your quads, hamstrings and glutes while also improving balance and flexibility.
Why it works: Walking lunges engage multiple muscle groups at once, giving you more bang for your buck. They increase lower-body strength while activating your core for balance.
How to do it:
- Stand with your feet together, holding a dumbbell in each hand.
- Step forward with your right foot, lowering into a lunge position.
- Push through your right heel to stand and bring your left foot forward into the next lunge.
- Continue alternating sides as you move forward.
How many to do: three sets of 20 steps (10 per leg)
These moves may seem fearsome, but don’t let that scare you. Each exercise is designed to give you results fast by targeting multiple muscle groups and boosting your cardio, strength and endurance. And the best part? You don’t need to haunt a gym to do them — just a little bit of space and a can-do attitude.
So don’t be afraid to add these frightfully effective exercises to your routine. You’ll be ready to tackle any Halloween candy that comes your way (in moderation, of course).