Fall feels like a great time for a reset, with school back in session, cooler weather making it easier to get outdoors, and regular schedules helping us find our rhythm again. If you fell off course with your fitness routine this summer, fall is the perfect time to reboot. And the best part? You don’t need a gym membership to get fit. Here are some great ways to stay active.
Quick HIIT Workout at Home
Pressed for time? HIIT workouts are one of the most effective ways to work out without leaving home, and they don’t require any equipment. These workouts alternate between brief periods of intense activity and rest.
HIIT improves cardiovascular fitness, lowers blood pressure, burns calories, boosts metabolism, and leaves you feeling energized and strong. Most sessions are only 10-30 minutes long.
-
Beginner Tip: Alternate 30 seconds of high-intensity movement (like jumping jacks) with 30-60 seconds of low-intensity movement (like marching in place). This 15-minute Gentle HIIT Workout for Beginners is a great place to start.
-
Pro Tip:Find a workout buddy to keep you motivated and accountable. If sore joints are holding you back, check out Copper Fit’s Mobilizer line, designed with next-gen compression technology and blue infrared fibers for faster recovery and relief for the elbows, knees, and more.
Get Hiking
Fall is one of the most beautiful times to be outside, with cool air, changing leaves, and endless options for long or short hikes.
-
Beginner Tip: Dress in layers for ever-changing weather conditions: a moisture-wicking base, a warm middle layer, and a waterproof shell. Make sure your shoes are comfortable with a good grip. Check out the National Park Service's 10 Essentials List.
-
Pro Tip: Use apps like AllTrails to find hikes that match your level. Hiking is a great way to connect with others - Facebook groups or apps like Meetup.com are a great place to start.
Be a Kid Again
If you need some extra workout inspiration this fall, consider revisiting a favorite childhood sport or trying something new. It can help you stay inspired through the cold winter months, giving you a reason to get off the couch and out the door.
-
Beginner Tip: Engaging in new activities is good for your health! The CDC reports that physical activity can reduce your risk of cognitive decline (including dementia), reduce anxiety and depression, and help you sleep better, too. Popular sports for adults to try include pickleball, golf, tennis, and cycling.
-
Pro Tip: Join a sports league. Adult social leagues, such as ZogSports, organize everything from soccer to cornhole. Or - revisit a beloved pastime like roller skating. You can burn between 300 and over 600 calories per hour, depending on your weight and the intensity of your skating session.
Move While You Volunteer
Why not do good for your community while also getting a workout in? Many volunteering options involve active work.
-
Beginner Tip: Food banks are a great place to start because they offer a range of roles that cater to different skill levels and comfort zones. They’re located throughout the country, too. Reach out to Feeding America to find a local food bank near you. Physical help means you are on your feet, sorting, boxing, lifting, and distributing food to those in need. Copper Fit’s Advanced Back Pro provides the support you need with a compression belt featuring four built-in stabilizing rods, designed to reduce stresses and strains in the lumbar region.
-
Pro Tip: Already active? Consider helping with the fall environmental cleanup project. Parks, lakes, and beaches often host volunteer days to prep for winter. You’ll get your steps in while lifting, raking, and squatting—essentially a free functional fitness session!
Make a plan to move this fall - don’t let it pass you by from the couch. Get up, get moving, and find something active you love—you’ll stick to it!
