Fall Fitness Plan (you can do at home)

Hi friends! Hope you’re having an amazing morning. Today, I have a fall fitness plan for you: a full mix of cardio, strength, rest, and flexibility. I figured it would be fun to put together as a go-to guide for the upcoming season, as things tend to get a little hectic. The best part: you can do everything at home with a pair of dumbbells, and some form of cardio.

I always love the fall season as the chance to make a fresh start and change some habits that no longer serve me. It’s also the ideal time to reprioritize my 2016 goals and focus on the ones that are the most important. Right now, it’s finishing up the post baby bod advanced plan, maintaining consistency with my workouts, and surviving the moving frenzy while still enjoying the holidays. It’s easy to get overwhelmed with the countless to-dos, so I’m going to focus on taking time to be present, observe, and enjoy amidst the chaos. 😉

I think we’re all going to be busy this season, so I put together a little plan to take the guess work out of your fitness schedule. Of course, talk to a doctor before making any fitness changes and honor your body. Modify as needed.

I’ll be running a fitness challenge coming up (something a little special before we head into the holidays and Winter Shape Up), but I hope you enjoy this plan in the meantime!


Fall Fitness Plan Details

Monday: Total body + HIIT

Warm up 5-7 minutes, moderate cardio


Squat press x 3

Upright row x 10

Walking lunges x 20

Decline push-ups x 15

Renegade row and triceps extension x 10 each

Donkey kicks x 10 with 10 pulses at the top

Plank 45 seconds

Holding a plank

Complete the circuit up to 3 times and then follow with optional HIIT workout:


30 seconds sprint (or high knees in place) 30 seconds rest x 10 rounds

Tuesday: Easy steady state 20-30 minutes. 

Wednesday: Squatember workout + 10-20 minutes hill walking

Thursday: OFF


Warm up 5-7 minutes, moderate cardio

(For low impact options, eliminate the *jump* of each movement. Go through the exercise, but keep one foot on the floor at all times. 

45 seconds on, 15 seconds off:


Squat jumps

Lateral lunge and leg lift (R)

Lateral lunge and leg lift (L)

Frogger jumps


Mountain climbers


Sumo squat and side kick (R)

Sumo squat and side kick (L)

Repeat 1-2 times through 

Saturday: OFF

Relaxing stretch sequence

Relaxing with a stretch


Upper body, core + steady state


Lateral raises x 10

Bent-over flyes x 10

Triceps extensions x 15

Biceps curls x 15

Heavy deadlifts x 10

V-ups x 20

Side plank: 30 seconds each side

Complete 1-3 rounds followed by

10-20 minutes easy steady state

So, tell me friends: what’s something you’re going to change this fall season regarding your fitness and health? What are you looking forward to this season? I always love to hear what you’re up to.



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  1. Erika S. on September 20, 2016 at 2:31 pm

    Yay…so excited to try this post…I love having workouts I can do at home!

  2. Nadia on September 20, 2016 at 5:30 pm

    Thank you so much for this!! It’s everything I’ve been looking for all in one place!

  3. Morgan on September 20, 2016 at 5:34 pm

    Love this – Thank you! I have been doing the Squatember workout week, this is a great way to continue!

  4. Colleen on September 20, 2016 at 6:55 pm

    Thanks so much! I feel like so many bloggers are kind of phoning it in with photo dumps and sponsored posts, you are one of the few that seem like you actually work on helpful content, like all your free workout plans, shape ups, and focus-on posts. I really appreciate the time you put in on these plans!

    • Fitnessista on September 22, 2016 at 10:25 pm

      thank you so much- i really appreciate it <3

  5. Elizabeth on September 20, 2016 at 9:51 pm

    This is great! Thank you!

  6. Taylor on September 21, 2016 at 5:13 am

    Thanks for the workout inspiration! I have been doing a lot of at-home workout circuits and I love them especially when I am travelling or in a time-crunch. Thanks for sharing!!

  7. Melissa C on September 21, 2016 at 5:49 am

    Fabulously Fantastic!!!

  8. Julia@yogawinehappiness.com on September 21, 2016 at 5:53 am

    I’m so excited for this! I’m a new(ish) mom and need quick at-home workouts for naptime so this is perfect for me! I have been really slacking on the workout front lately so I need to kick it into high gear!!

  9. Kelli @ Hungry Hobby on September 21, 2016 at 6:20 am

    Always love your workouts! Sometimes I love working out at home, but I went through a couple months where that was all I did and I got really bored. I need a mix of solo workouts (usually running) and people!

  10. Megan @ Skinny Fitalicious on September 21, 2016 at 7:26 am

    Working out at home doesn’t do anything for me at all. I feel unmotivated and lazy. At the gym, the vibe is just so much better and there are many motivational people around too! That’s just me though!

  11. Jessica @ Semi-Sweet Tooth on September 21, 2016 at 8:03 am

    LOVE THIS!! I was looking for something to get me back to a routine, because I’m spending 11 days away (ermahgah!) and am struggling hard to stay on the fitness track. This is on the spot!

    I’ll definitely give this a go. : )

    XO, Jessica

    • Fitnessista on September 22, 2016 at 10:24 pm

      please let me know what you think!

  12. Eileen on September 21, 2016 at 8:09 am

    This is so thorough it’s perfect thank you!

    • Fitnessista on September 22, 2016 at 10:23 pm


  13. TheDimpledRunner on September 21, 2016 at 8:45 am

    LOVE your gym hair don’t care tank!!!! And the workouts!!! Perfect for when we get snowed in here!

  14. Laura on September 21, 2016 at 10:01 am

    I happened to check my blog feed right before bed last night, saw this post and scribbled down the total body workout on a notecard. Knocked it out at the gym at 5:30 this morning– great workout! I’ve gotten into a rut (a.k.a. being lazy and not “pushing it”) and I loved having something new to do!

    • Fitnessista on September 22, 2016 at 10:23 pm

      that is amazing. thank you so much for letting me know!

  15. mary on September 21, 2016 at 10:26 am

    I tried the flourless pumpkin bars and the chicken fajita rollups both yesterday. Both keepers!

    • Fitnessista on September 22, 2016 at 10:23 pm

      yes! so happy you liked them, too 🙂

  16. Gina H. on September 21, 2016 at 6:49 pm

    This looks fabulous! Thank you for making it for working out at home. Pinning to use after I have my baby!

    • Fitnessista on September 22, 2016 at 10:23 pm

      hope you enjoy it!

  17. Alyssa on September 22, 2016 at 7:55 am

    Thank you so much for sharing. I love this and can’t wait to try it! It’s nice to take the guesswork out of working out!

    • Fitnessista on September 22, 2016 at 10:21 pm

      yay! please let me know if you give it a try 🙂

  18. Lori Madsen on September 22, 2016 at 9:30 am

    Hey Girl,

    Do you have pictures or videos of how to do the exercises? I’m not familiar with all of them Thanks!

    • Fitnessista on September 22, 2016 at 10:20 pm

      please let me know which ones you’d like me to help with!

  19. Taylor on September 22, 2016 at 7:03 pm

    I love hearing about these new at home workouts. Being in college I don’t always have time to go to the gym because of all the homework and classes and busy weekends filled with pep band and football games. Thank you so much for posting such helpful short workouts!

  20. Sam @ Hygge Wellness (fmr. Barrister's Beet) on September 23, 2016 at 5:51 am

    Love your workouts and also when you give us schedules. It helps me so much to feel like I have a plan and some direction. Thank you!!

  21. Jennifer on September 25, 2016 at 4:18 am

    Thank you!! You truly are my personal trainer! Should we switch to this from squatember schedule?

    • Fitnessista on September 26, 2016 at 12:07 pm

      yes, or you can wait until october and do this one for 4 weeks! xoxo

  22. Bethany on September 25, 2016 at 4:43 am

    LOVE THIS! Thank you for sharing!

  23. Jennifer Lattin on September 25, 2016 at 5:19 pm

    i really like having the whole week’s workout in one place & “pinable” image.

    Thank you!!!!

    • Fitnessista on September 26, 2016 at 12:07 pm

      so happy you like it!

  24. Eileen on September 28, 2016 at 7:27 am

    Is the frogger jump where you stay on the ground or do you jump in the air like a low squat jump? Getting multiple explanations on search.

    • Fitnessista on September 28, 2016 at 11:10 pm

      the frogger i’m thinking of is when you jump back to plank, then jump back to a wide squat, then lift your hands off the floor, lift your chest, but keep your hips low

  25. Fiona MacDonald on September 29, 2016 at 5:53 am

    LOVE this! I’m always looking for new workouts, especially now with a Toddler in tow, mama needs quick and effective workouts! thanks for sharing!

  26. Nikki Levene on October 18, 2016 at 9:05 am

    What is Easy Steady State? It’s probably a dumb question but I can’t see anything that details it. lol Excited to put this to use!!

    • Fitnessista on October 18, 2016 at 8:51 pm

      not a dumb question at all! you’ll just find a steady, easy, moderate pace and maintain that the entire time

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