Looking to lose weight, get stronger, and enjoy more activities? This 6-week workout plan helps increase strength and function – perfect for the fall months! Six weeks of home exercises for a fitter, stronger you.
Free 6-Week Fall Workout Plan
18 exercises for 6 full weeks of workouts. Exercises include arms, legs, thighs, core, HIIT, cardio, circuit workouts, and more to target your whole body.
Keep reading for a step-by-step guide of the workouts.
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Eliminate guesswork and confusion and start seeing results.
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The days are getting shorter, the weather is a little cooler, and the leaves are starting to change from green to brilliant yellows, reds, and oranges. FALL IS HERE! While speaking of changes, maybe it’s time we changed ourselves a little bit.
With the kids heading back to school, fall is a perfect time to start the workout plan that you’ve just been too busy to get around to this summer. Enter Tone and Tighten! Today I wanted to share with you an all-new workout plan that I’ve come up with for fall.
These are all at-home workouts that require very little equipment (a pair of dumbbells at most) and will yield amazing results.
Whether it’s fall or not, this is a great workout plan you can start today to get yourself in better shape, lose weight, build strength, and feel great.
Here’s how it works: below you will find a list of 18awesome workouts you can do right in the comfort of your own home. Your objective is to do three of them a week for the next six weeks. I’ve got a good mix of just about every type of workout you could want… cardio and strength training, upper body, lower body, and core. This is a challenging and fun arrangement of exercises which, when combined with a balanced, nutritious diet, is guaranteed to get you the results you’re after.
Of course, if you’re looking for something a little more in-depth and all-inclusive…
You might be into our 8-week Beginner Workout and Advanced Workout programs! These ebooks contain over 50 workouts each, delicious healthy recipes, and everything you need to Tone and Tighten! (Click the pics below to be taken to more info about the books)
How Many Days a Week Should You Work Out?
Recommendations are 150 minutes of moderate exercise per week, or 75 minutes of vigorous exercise, the numbers are doubled for weight loss. Think of your overall goals and what fits into your schedule. Can you fit in 3-4 days per week? That can be a great place to start. Include strength and cardio into your schedule plus rest days.
This six-week workout plan below is an amazing place to start at 3 workouts per week that fit into a busy lifestyle.
Is it Better to Exercise in the Morning or At Night?
Personal preference and schedule are most important when figuring out when to fit in your workouts. Mornings can be a great time to exercise to make sure you fit it in before your days gets too busy. Exercise is also a great way to start the day and it’s linked to better productivity and focus during the day, plus better sleep and improved calorie burning.
Don’t fret if you don’t have time for a workout in the mornings, you are still getting great benefits from exercising any time of day. Make a plan and make it happen!
Now on to the workout plan below.
Six Week Fall Workout Plan
Click Here For Your FREE Plan Overview
Containing Links To All The Workouts!
(Save it to your computer for quick, easy reference!)
Day One
30-Minute At-Home Cardio HIIT Workout
This is a 30-minute at-home video body-weight cardio meltdown that’s a KILLER workout! Press play and get ready to lose weight and build muscle…HIIT style.
Day Two
15-Minute At-Home Arm Workout
Short of time? All you need is about 15 minutes to get in a killer arm workout. Check it out for 5 of my favorite arm moves you might not have done before- check it out.
Day Three
15-Minute Fat-Burning Cardio Workout
This is a fast-paced intense cardio workout that will push you to your limit, but work off some serious calories. And- it’s only 15 minutes long. Grab some dumbbells, press play, and follow along with this workout video.
Day Four
Cardio Abs Workout
The perfect cardio fix you need today- welcome to Tone and Tighten’s “Cardio Core Workout”! Shred through those extra calories and tighten your middle with this amazing cardio abs workout.
Day Five
Thigh Blaster Workout
Blast thosethighsinto shape with these 7 moves. Akiller leg workoutyou can do at home designed specifically totone and tightenall parts of yourthighs. Sculpt the legs you’ve always wanted with these exercises, no equipment required.
DaySix
20-Minute Cardio Strength Workout
Take back your workout time with this quick, at-home, total-body workout with minimal equipment required. All you need are some dumbbells and a jump rope (truthfully, you can even get by without a jump rope!) for a killer total body shred in only 20 minutes!
DaySeven
Jiggly Arms Workout
Get ready for a killer arm day comprised of 6 of my favorite arm-toning exercises. Get it below, and say goodbye to arm jiggle forever! Alternating sets of biceps and triceps workouts for a total arm workout.
DayEight
Amazing Inner Thigh Workout
All you need is 20 minutes to sculpt the mostamazing legsof your life. Try thiskiller inner thigh workouttotone and tighten.Including 6 moves to better inner thighs, thisat home workout is just what your legs need.
DayNine
25-Minute At-Home Tabata Workout
HIIT style workouts – today’s workout takes it up to the next level with a killer Tabata-style workout. Go as hard as you can for 20 seconds, with a 10 second rest after and repeat! Trust me- this is one of the absolute best ways to get a killer burn in not a lot of time.
DayTen
Sculpted Legs Workout
Don’t neglect your legs! This workout will leave you sore the next day and walking up and down stairs may be a challenge, but the results will totally be worth it.
DayEleven
Full-Body Cardio Kickboxing Workout
Here’s a workout that will really push you and get you out of your comfort zone. Try it out if you’re looking for a challenge. This high intensity interval workout video is perfect for any workout routine- you burn maximum calories in a minimal amount of time.
DayTwelve
5 Ab Exercises You Didn’t Know You Need To Be Doing
To continue getting results you need to do things differently! You have to do some different exercises and stress you muscles differently to continue getting the results you’re after. Here’s one of my favorite ab workouts for whenever I feel like I’m getting stuck in my results. This is a great kick-starter to mix things up, get you back on track, and help you see the results you’re after.
DayThirteen
Total-Body Fat Blasting Video Workout
Looking for a great 30-minute fat-blasting workout that can be done from home with no equipment? This is one of my favorites for those mornings when things are just too hectic to get to the gym. Get some great cardio in the comfort of your own living room and roast some calories with this video.
DayFourteen
Tank Top Arms Without Weights
An awesome15-minute arm workoutthat you can doat homewithzero equipmentrequired.No dumbbells, no weights, andno resistance bands needed for these totally effective arm-toning exercises. Tone and sculpt your arms in no time with this workout.
DayFifteen
Killer Leg Circuit Workout
Thisat-home leg circuit is killer. 10 great bodyweight exercisesyou can do at home withzero equipmentrequired. No gym = no problem with this leg workout. Wantstronger and more defined legs? This leg circuit workout is the perfect place to start.
Day Sixteen
5 Great Exercises To Increase Your Core Strength
It’s important to have a strong core for many reasons! Without a strong core our movements become a little more sloppy, a little more uncoordinated, and we’re more susceptible to injury. Here’s my quick at-home workout that you can do to keep your core nice and strong.
Day Seventeen
20 Minute Cardio Strength Workout
The best of both worlds! Combining cardio and strength training for one amazing at-home workout. Includes 5 of my favorite strength moves and putting them together in a way that’s designed to get your heart rate up and keep it there.
Day Eighteen
30-Minute High-Intensity Workout With Weights
We’re turning things up today with a round of 4 of my favorite total-body dumbbell exercises. The challenge is to perform these in series with as little rest as possible between exercises. Push yourself harder/faster and burn more calories in less time. This is a great workout you can do at home with a set of dumbbells or you can do it in the gym with access to barbells.
You rocked it!
Interested in more great workouts from Tone and Tighten?
Free Total Body Weekly Workout Plan
The Mommy Tummy Fix; Postpartum Abs Workout Program
Total Body Gym Workout For Beginners
30-Minute Indoor Cardio Workout
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Finish out your workouts with proper nutrition…Check out these meal plans! How about 30 days of breakfast, lunch, dinner, and snacks that are both delicious AND healthy?
Check out Tone and Tighten’s newest eBook…
“The 30 Day Healthy Menu Plan”
Real recipes for real people – CLICK HERE to learn more.
Questions? Comments? Suggestions? I love to hear from T&T readers!
Leave your comment below or email me at jared{at}toneandtightenfitness.com
Make it happen,
Jared
