The Perfect Way to Follow Up That Pumpkin Spice Latte

Pumpkin Spice Latte

Well folks, fall is here! And if the hipsters have taught us anything, it’s to save the cold Kombucha for lunch and hit up your local coffee house for a Pumpkin Spice Latte! But those notes of clove and cinnamon come with a cost: A 16 oz pumpkin spice latte [per the Starbucks version] has 420 calories! This means that we have to earn that goodness with a fair amount of work. So break out your scarves and cardigans, and let’s go!

Here’s a workout that burns an estimated 420 calories—just enough to ease your mind after giving in to the glorious temptation of that whole milk and syrup. This will get your whole body moving and working, and we’ll top it off with a little arm circuit. Hey, those lattes aren’t gonna curl themselves!

Circuit 1: 4 Exercises, 12 Reps, 3 Sets

*Except the rope double slam – 30 reps. 

Overhead Squat

Overhead Slam

Box Jump

Box Jump

Uni Kneeling Press

Uni Kneeling Press

Double Slam

Double Slam

Repeat these exercises 3 times, 12 reps or 30 rope slams each. 


Circuit 2: 3 Exercises, 16 Reps, 3 Sets

Rest as needed. 

Alternating Swing

Alternating Swing

Lat Lunge

Lat Lunge

Burpees

Burpees

Repeat these exercises 3 times, 16 reps each. 


Super-set Finish: 2 Exercises, 15 Reps, 3 Sets

Rope Hammer Curls

Rope Hammer Curl

Kneeling Close Push-ups

Kneeling Close Push-Up

Repeat these exercises 3 times, 15 reps each. 

Way to go, you’re finished!

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Luke Andrus is a certified personal trainer, ACE health coach, writer, folk music drummer, husband, and a father. Most of his writing experience is in poetry and fictional short stories, and he also proposed to his wife with a self-published children's book. He is a Narnia nerd with a degree in History, a minor in English, and a semi-obsession with the French language. He believes that fitness is not just about vanity, but about lifestyle, integrity, and the ability to take control of your life.