Are you going out of your gourd looking for a thrilling fitness routine? If you're in the Halloween spirit and have a few pumpkins lining your lawn, then you are well-equipped for a free, fun, fall-inspired workout that the whole family can enjoy. This pumpkin-themed workout doesn't require hocus-pocus to offer a frighteningly effective full-body burn.

For this spooky circuit, pick a plump pumpkin with a hearty stem that won't snap. (To perform this circuit year-round, swap out the pumpkin for a 5- to 10-pound dumbbell.)

No tricks, just treats for those who perform this circuit three times.

Hair-raising high knees

  • Stand tall, holding your pumpkin with both hands over your head.

  • Simultaneously lower your pumpkin to hip-height while bringing your left leg up to meet your hands. Let the gourd graze your knee as you squeeze your abs tightly, then return to the starting position. Repeat on the opposite side.

  • Continue alternating between the right and left leg for 60 seconds.

Nightmare on Lunge Street

  • Tightly grip your gourd and elevate it overhead.

  • Take a step forward with your right leg and diagonally lower the pumpkin to your right side. Keep your gaze forward, shoulders aligned above hips and knees bent at a 90-degree angle.

  • Step your feet together and lift the pumpkin overhead again. Repeat the same movement on the left side. Continue this walking lunge sequence for 20 total reps (10 per side).

Spellbinding sit-ups

  • Begin on your back with your pumpkin resting on your chest and your knees bent so your feet are firmly planted on the ground.

  • Extend your arms above your chest and lock eyes with the pumpkin as you use your abdominal strength to pull your torso up off the floor. Squeeze your abs at the top of this crunch, then slowly lower your body back to the starting position.

  • Repeat this exercise 10 times.

Bloodcurdling bridges

  • Stay in a seated position and place the pumpkin at your feet. Recline into a supine pose with your knees bent and your heels resting on either side of the pumpkin's stem.

  • Press through your hands and heels to elevate your hips until your body forms a straight line from the shoulders to knees. Clench your glutes and hold for two counts, then slowly lower your hips until they hover an inch above the ground.

  • Repeat 10 times.

Don't let your pumpkin be the only thing that gets carved this Halloween.

Ashley Blake Greenblatt is a certified personal trainer and wellness coach with a focus on movement, mindfulness, nutrition and relationships. To learn more, visit