Leaves crunching underfoot, crisp air in your lungs, and that familiar thought: “How can I stay active when routines change?” If you’re wondering which fall activities that burn calories will keep you moving — and actually make exercise enjoyable — you’re in the right place. Autumn is a perfect season to turn weekend plans and chores into calorie-burning workouts.
In this guide I’ll share practical, real-world ideas (with calorie estimates), workout variations, gear tips, and a sample weekly plan so you can use the season to your fitness advantage.
Why fall is the perfect season to torch calories
Cooler temperatures make high-effort activities feel easier, daylight still allows for outdoor weekend workouts, and seasonal tasks (like raking leaves or apple picking) naturally increase movement. Plus, the variety of terrain and group-friendly events encourages consistency — a key factor for long-term calorie burn and weight management.
Top fall activities that burn calories
Below are accessible autumn workouts and recreational activities, with estimated calorie burns for a 150–180 lb person (calories vary by weight and intensity). Use these as a starting point and adjust for your size and effort.
1. Trail hiking
Calories: ~300–600/hour
- Why it works: Uneven ground and hills engage glutes and core more than flat treadmill walking.
- Variation: Try a weighted daypack (5–15 lbs) to increase intensity or add hill sprints for intervals.
- Tip: Wear waterproof hiking shoes and dress in layers to manage temperature changes.
2. Trail running or brisk trail jogs
Calories: ~400–800/hour
- Why it works: Higher impact and speed increase cardiovascular demand and calorie burn.
- Variation: Fartlek runs — alternate fast and easy segments on trails for a fun interval session.
- Real-world example: Weekend trail runs after a morning coffee become social outings with friends.
3. Brisk walking & nature walks (including apple/pumpkin picking)
Calories: ~150–300/hour
- Why it works: Sustainable movement you can do daily; adding stairs or brisk pace multiplies benefits.
- Variation: Power-walk with poles for upper-body engagement, or do a 20-minute timed brisk walk as a lunch break workout.
4. Cycling or mountain biking
Calories: ~400–900/hour depending on intensity
- Why it works: Great low-impact cardio option; autumn scenery makes longer rides feel easier.
- Variation: Do hill repeats or interval sprints to boost calorie expenditure.
5. Raking leaves and yard work
Calories: ~200–450/hour
- Why it works: Functional strength work — lifting, twisting, and squatting — turns chores into a calorie burner.
- Tip: Use proper form to protect your back: hinge at the hips and avoid twisting from the spine.
6. Outdoor bootcamp/HIIT sessions
Calories: ~400–700/hour depending on intensity
- Why it works: Short, high-intensity circuits (burpees, lunges, sled pushes) maximize afterburn effect.
- Variation: Combine plyometrics, sprints, and bodyweight strength for a 30–45 minute metabolic circuit.
7. Kayaking or canoeing
Calories: ~250–500/hour
- Why it works: Upper-body and core engagement, plus low-impact nature outing.
- Tip: Early fall paddles are calm and beautiful — layer appropriately and wear a PFD.
8. Pickup sports (soccer, flag football)
Calories: ~450–750/hour
- Why it works: Intermittent sprinting, changes of direction, and social play increase enjoyment and adherence.
How to maximize calorie burn during fall activities
Work smarter, not just harder. These strategies help you burn more calories safely and efficiently:
- Include intervals: Alternate high-effort bursts with recovery to boost metabolic rate (e.g., 30s sprint / 90s walk).
- Add resistance: Use a weighted vest, resistance bands, or bodyweight strength moves to increase muscle recruitment and metabolic demand.
- Progress gradually: Increase duration or intensity weekly to avoid injury.
- Prioritize recovery: Cooler seasons can mask dehydration — drink water, stretch, and get quality sleep.
- Track progress: Use a heart-rate monitor or step counter to estimate calorie burn and stay motivated.
Sample fall workout week (mix of fun and function)
Here’s a balanced week you can adapt. For detailed programs see our workout routines page.
- Monday: 30-min outdoor HIIT + 10 min core work
- Tuesday: Brisk 45-min walk or easy bike ride
- Wednesday: Strength session (bodyweight or weights) 40–50 min
- Thursday: Trail run or hill repeats 30–45 min
- Friday: Active recovery — gentle yoga or 30-min nature walk
- Saturday: Long hike or group sport (60–90 min)
- Sunday: Yard work (raking) + mobility session
Nutrition and lifestyle tips for optimal results
Exercise is one part of the equation. Fueling and recovery matter:
- Eat seasonal produce: Squash, apples, and leafy greens support recovery and keep calories nutrient-dense — check our nutrition guides for meal ideas.
- Prioritize protein: Aim for 20–30g protein per meal to support muscle repair and satiety.
- Manage portions: Fall treats are everywhere; enjoy them mindfully and balance with active days.
- Sleep and stress: Aim for 7–9 hours and use outdoor activity as a stress reducer — see our wellness tips page for stress-management ideas.
Safety and gear essentials for autumn workouts
- Dress in layers and bring a windproof outer layer for changing weather.
- Use trail-appropriate footwear to prevent slips on wet leaves or muddy paths.
- Carry a small first-aid kit, phone, and identification on solo outdoor outings.
- Warm up well — cooler muscles are more injury-prone. Spend 5–10 minutes on dynamic movements before high-effort efforts.
Frequently Asked Questions
1. How many calories can I burn with common fall activities?
Calorie burn depends on your weight and intensity. Rough estimates: brisk walking 150–300 kcal/hour, hiking 300–600 kcal/hour, cycling 400–900 kcal/hour, and yard work 200–450 kcal/hour. Use a fitness tracker or heart-rate monitor for personalized estimates.
2. Can seasonal chores like raking really help with weight loss?
Yes. Chores are moderate-intensity activity and, when done consistently, contribute to weekly calorie expenditure. Combine chores with structured workouts and a balanced diet for best results.
3. What should I eat before outdoor fall workouts?
Eat a small, carb-focused snack 30–60 minutes before exercise (banana, toast with nut butter) for short sessions. For longer workouts, include a mix of carbs and protein 1–3 hours beforehand (oatmeal with yogurt). Hydrate even when it’s cool outside.
Conclusion — Get moving with fall activities that burn calories
Autumn brings a unique set of opportunities to move more and enjoy exercise: from scenic hikes and trail runs to productive yard work and social sports. Pick a few activities you love, mix in some interval training and strength work, and pay attention to fueling and recovery. Try one new fall activity this week and notice how much more enjoyable calorie-burning can be.
Ready to build a seasonal fitness plan? Explore our workout routines and nutrition guides to get started — then share your favorite fall workout or photo to stay accountable.
For a healthy and enjoyable autumn, consider incorporating some seasonal fruits and vegetables from this list into your fall activities.
For more information on seasonal produce that can be incorporated into your calorie-burning workouts, check out Seasonal Fall Fruits Vegetables List.
For a complete guide on seasonal fruits and vegetables, check out our Seasonal Fall Fruits Vegetables List.
For a healthy and enjoyable autumn, consider incorporating some seasonal fall fruits and vegetables into your outdoor activities.
For more information on seasonal produce that can be incorporated into your calorie-burning workouts, check out this Seasonal Fall Fruits Vegetables List.
For a healthy and enjoyable autumn, consider incorporating some seasonal fruits and vegetables into your fall activities.
For a healthy and enjoyable autumn, consider incorporating some seasonal fruits and vegetables from this list into your outdoor activities.
For more information on seasonal produce that can be incorporated into your calorie-burning workouts, check out Seasonal Fall Fruits Vegetables List.
