Change It Up this Fall: Get Your Sweat On With These Track Workouts

Warm weather may be in the rearview, but fall is giving us every reason to get outside and sweat.

Fall. When the summer humidity lifts, the sun is bright, the air is crisp, and there is no better time to take your workout outside. The track is not just for running. With minimal equipment, you can get your sweat on and #getoutside. Instead of simply going for a run on a sunny fall day, you can have a safe area to do some resistance training and get sweaty.  

Equipment needed: Dumbbell or kettlebell (any weight you feel comfortable with) and a jump rope.

Warm-up: Begin with an easy jog for a few laps around the track.

Perform the following circuit for a challenging track workout:

  • 400-Meter Run
  • 15 Kettlebell Swings
  • 30 Double-Unders/60 Single-Unders*
  • 10 Overhead Walking Lunges
  • 400-Meter Run*
  • 10 Kettlebell Swings
  • 30 Double-Unders/60 Single-Unders*
  • 10 Front Rack Walking Lunges (each leg)
  • 400-Meter Run
  • 10 Goblet Squats
  • 30 Double-Unders/60 Single-Unders*
  • 30 Russian Twists
  • 15 Burpees Over Kettlebell/Dumbbell
  • 400-Meter Run
. Oxygen Magazine

Photo Credit:

*Double-under with a jump rope two passes for every one jump/single-under one pass for every jump or traditional jump rope. Alternate between running and jumping rope between each round.

Written by Genevieve Gyulavary for Oxygen Magazine and legally licensed through the Matcha publisher network. Please direct all licensing questions to