5 Halloween Workouts to Get Monster-Strong & Look Scary Good
Drop two pounds before Halloween and crush your fitness goals with our proven strategy. With October's treats tempting your willpower, now is the perfect time to get ahead of holiday weight creep and build lean muscle, functional strength, and explosive endurance.
At Broadway Gym, we know that having access to cutting-edge equipment, flexible memberships, and expert guidance is the key to success, whether you're a beginner or a seasoned lifter.
This year, skip the guilt and transform your fitness routine with 5 monster-themed workouts designed to boost metabolism, burn fat, and sculpt muscle—all from the comfort of your home or our fully equipped gym. We’ll also break down nutrition, recovery, and safety tips, so your Halloween gains last well into the holidays.
The Science Behind Pre-Holiday Fat Gain
Research shows the average adult gains around 0.4-1 kg during the holiday season, a small number, but when accumulated over years, it contributes to long-term weight gain (Yanovski et al., 2000). Therefore, take action by incorporating regular workouts into your routine today to counteract this weight gain.
The solution isn't deprivation; it's strategic workouts that maximize calorie burn, preserve lean mass, and boost metabolism. Hybrid routines that combine strength training and HIIT (High-Intensity Interval Training) are consistently shown to deliver the best results in the shortest amount of time (Schoenfeld, 2010). Start your hybrid workout plan today to reap these benefits.
At Broadway Gym, our approach leverages bodyweight exercises, dumbbells, and accessible gym machines to ensure you can perform these routines safely while achieving measurable gains.
The Anatomy of Monster Strength
Why do these hybrid workouts work so well? More muscle means more calories burned at rest, creating a faster metabolism, while HIIT provides an extra metabolic boost by increasing calorie burn both during and after your workout.
Strength Training: Muscle tissue burns calories even at rest. Adding lean mass increases your Resting Metabolic Rate (RMR), helping you burn more calories around the clock. Compound movements like squats, lunges, and presses activate multiple muscle groups, improving balance, coordination, and core stability.
HIIT: Short, intense intervals spike your heart rate, triggering Excess Post-Exercise Oxygen Consumption (EPOC), where your body continues burning calories long after your session ends. Research shows even 20–30 minutes of HIIT 2–3 times per week can significantly improve cardiovascular fitness and insulin sensitivity (Gillen & Gibala, 2014)
Every workout can be scaled for beginners, intermediates, or advanced athletes. Bodyweight exercises can be made resistance-based at the gym, while using dumbbells, kettlebells, or bands can intensify the home versions.
The 5 Monster-Themed Workout Plans
Each workout consists of 3 routines, 3 rounds each, with rest intervals between sets. Adjust intensity to your level.
Workout 1: The Undead Full-Body Blitz
Focus: Total body strength and endurance
Goal: Functional strength and cardiovascular stamina
Routine A – Jason Voorhees Chop:
Overhead dumbbell chop
12–15 reps per side
Engages core, shoulders, and lats
Tip: Keep your torso stable; avoid twisting your knees
Routine B – Zombie Shuffle:
High-knee march or low-impact step-ups
1 min per round
Improves lower-body endurance with low joint impact
Routine C – Frankenstein Bridge:
Glute bridge with 3-second hold at top
12–15 reps
Targets glutes, hamstrings, and lower back
Optional: Add a dumbbell on the hips for resistance
Estimated calorie burn: 250–300 calories per round for 3 rounds at moderate intensity, depending on body weight, exercise form, and effort. To help gauge the intensity, aim for a Rate of Perceived Exertion (RPE) of 6 to 7 out of 10, where 10 is max effort.
Workout 2: Creature of the Night Core
Focus: Core stability and oblique power
Routine A – Pennywise Crawl: Legend has it that Pennywise himself crawled through dungeons to build monster-proof cores. Try the bear crawl or plank walkouts for 45–60 seconds. This routine enhances total core stability and shoulder endurance.
Routine B – Dracula Sit-Up:
Weighted sit-up or decline crunch
15 reps
Strengthens abs and hip flexors
Routine C – Headless Horseman Lunge:
Walking lunges, optionally holding dumbbells.
12 steps per leg
Improves balance, single-leg strength, and coordination
Calorie burn: ~200 calories per session, engages midline for postural support.
Workout 3: The Ghostly Gauntlet
Focus: Lower body power & HIIT
Routine A – Wicked Witch Squat:
Plyometric jump squat
12–15 reps
Explosive leg strength and fast-twitch fiber activation
Routine B – Wolfman Sprint:
Stationary bike or treadmill sprints, 30 sec max effort
4 rounds with 30 sec rest
Boosts cardiovascular capacity
Routine C – Scream Step-Up:
Box or bench step-up
12 reps per leg
Develops vertical power and hip stability
Calories burned: 300–400 calories for a full session, depending on intensity
Workout 4: The Demonic Definition
Focus: Upper body & shoulder sculpting
Routine A – Hellboy Press:
Dumbbell overhead press
12 reps
Builds deltoid strength and upper chest engagement
Routine B – Mummy Wrap Push-Up:
Close-grip push-ups
12–15 reps
Targets triceps, chest, and shoulders
Routine C – Freddy Krueger Climb:
Mountain climbers
45 sec–1 min
Active recovery, core engagement, and cardio pump
Calories burned: 200–300, depending on body weight and pace
Workout 5: The Final Scare Finisher
Focus: Max-effort conditioning
Routine A – Chucky Thruster:
Squat-to-overhead press
12 reps
Full-body compound movement boosts metabolic demand.
Routine B – Michael Myers Stare:
Max-effort burpees
30–45 seconds
Cardiovascular spike and total body conditioning
Routine C – Annabelle Hold:
Wall sit with weight.
45–60 sec hold
Builds leg endurance and mental toughness
Full session calorie burn: 350–500 calories, depending on intensity
Fueling the Monster: Nutrition & Recovery
Protein for Muscle Gain: Aim for 1.2–2 g per kg body weight daily (NIH, 2023). Sources: chicken, eggs, tofu, legumes. Protein timing post-workout aids muscle repair.
Sleep & Recovery: Lack of sleep elevates cortisol and impairs fat metabolism. Target 7–9 hours/night for optimal performance and hormonal balance.
Hydration: Adequate water intake supports muscle contraction and prevents fatigue. Electrolyte-rich beverages are ideal for longer sessions.
Supplements: Optional, but a whey or plant-based protein post-workout is convenient for muscle recovery.
Safety & Proper Form
Warm-Up: 5–10 min dynamic warm-up (arm circles, lunges, jumping jacks) to prevent injury.
Form Over Speed: Prioritize correct technique over intensity. Improper form leads to injuries and reduces effectiveness.
Scaling: Adjust weights, reps, or time according to your fitness level. Broadway Gym staff are available for guidance on equipment and form.
Professional Advice: If you have medical conditions, consult a physician before beginning high-intensity workouts.
Why Broadway Gym Makes a Difference
We offer 24/7 access, cutting-edge equipment, and no long-term contracts—perfect for committing to consistent training this Halloween season. Members enjoy:
HIIT Circuit classes for group motivation
Private equipment availability for focused strength sessions
Hydromassage lounge & indoor sauna for recovery
Flexible, month-to-month memberships
Combining our monster workouts with Broadway Gym’s facilities gives you the best chance to build strength, endurance, and confidence—all while staying safe and supported.
Look Scary Good by Christmas
By committing to these 5 Halloween Workouts, you’ll build functional strength, burn fat efficiently, and gain muscle—while enjoying the creative, themed exercises that keep motivation high. Pair your workouts with smart nutrition, proper rest, and Broadway Gym’s resources, and you’ll enter the holiday season stronger, fitter, and ready to impress.
Which of these 15 routines will you try first? Let us know in the comments or come train with us at Broadway Gym!
