Dumbells, Yoga Mat & Keto Dairy Beverage

We know as the seasons change and the weather gets a little cooler, finding motivation to workout can feel daunting. That’s why we’ve created this Halloween HIIT workout. Not only is this 10-minute workout highly effective, you can easily customize it and make it your own.

Just getting started on your fitness journey? Then make it a priority to get  this 10-minute circuit in at least 3 times a week as you get comfortable with moving. Remember to use the suggested modifications if needed and take the intensity to your own comfort level.

Are you a workout veteran? Then get a full 30 minutes in by doing three circuits or repeat in short intervals throughout your day to get your blood flowing and heart rate up.

We promise with our simple exercises and the fun fall décor we’ve suggested to use you’ll find your mojo to move again.


Before you start, make sure you have the following ready-to-go to get the most out of your workout:

  • (1) pumpkin (usually about 5 to 10 pounds, we suggest the size and weight that feels comfortable to you)
  • (2) medium dumbbells (5-10 pounds)*
  • (2) 14.5 ounce cans of pumpkin puree
  • (1) workout mat or yoga mat
  • (1) towel
  • (1) water bottle
  • (1) timer**
  • :ratio post-workout snack

*Optional, you can do this work out without dumbbells.

**For ease, consider downloading a Tabata style timer that allows you to set the time intervals before you begin so you can simply listen for the sound and focus on your form without having to watch the clock.

Halloween HIIT Workout



Halloween HIIT Workout Dairy Beverages

It’s important to make sure you have fuel in your tank before you perform any form of intense activity. However, you don’t necessarily need a pre-workout snack for short 10-minute workouts like this (unless you plan on repeating this a few times to make it longer.) Focus on having protein and carbohydrates about 90 minutes before you intend to workout. :ratio’s chewy snack bars are a great option if you haven’t had a full meal and don’t have the time before you work out.

Post-workout, especially if you did this circuit 3 times, you’re going to want to get protein and carbohydrates in to replenish and repair your muscles. The new :ratio dairy drink contains 10 grams of protein and blends perfectly with fruits like raspberries to check both those macro boxes.


You don’t have to belong to a gym to move your body. Stay cozy from the comfort of your own home and fit your fitness in with this fun and festive Halloween HIIT workout. Be sure to tag us @ratiofoods when you do this work out, we’d love to cheer you on.

This workout was developed by a certified personal trainer; however, we recommend you consult your physician before starting an exercise program if you have any health conditions or concerns that warrant a medical evaluation before beginning activity.


*Always consult your physician before starting an eating plan that involves regular consumption of high fat foods. See information for calorie, total fat and sat. fat content.