How To Update Your Workout Routine This Autumn

Warm weather, long evenings and workouts in the park – they maybe a distant memory when autumn rolls around. Fight the temptation to snuggle up in bed with personal trainer Courtney Pruce’s (@courtneypruce) top tips for transitioning your summer fitness routine into autumn.

Keep moving

During the summer, we tend to just get up and workout before it gets too hot. This is a great routine to embrace as it gets exercise out of the way for the day. All we need to do when transitioning into autumn is keep this routine! Commutes home from work get darker and colder, so don’t leave it to the evening and risk feeling de-motivated by the time you leave work.


Re-group, re-focus and set new goals for the new season. Recognise and appreciate what you have achieved, or perhaps didn’t quite get around to achieving during the summer months and aim for new heights this autumn. Write your goals down so you can physically visualise them and make sure the list is accessible to you at all times to remind yourself of why you’re doing it.

Accept the situation

The weather only gets worse throughout the colder months, so we need to embrace the fact that our workouts will probably transition to training inside. Try a fun home-workout or if you think you’ll end up in bed watching Netflix (we’ve all been there) join a gym or try out a new team sport.

TV workout

Yes, you read that correctly. If you’re tempted by chilling in front of the TV, choose to do something active whilst watching your favourite series. If you can’t quite bring yourself to get to the gym, do some HIIT bodyweight intervals during the commercial breaks at home.


During summertime, we naturally focus more on hydration due to the climbing temperatures but as the cooler weather creeps in we tend to forget to drink water leading to lack of energy and feeling fatigued and lack of motivation.

Squad goals

Get an accountability buddy or group! It’s harder to skip out on your workout if it involves you letting someone else down and flaking on them last minute. Organising training with a friend, group or family member as it will keep you accountable and make sure you show up.

Style it out

Get some new gear and dress for the occasion. Obviously, materialism isn’t everything and isn’t essential but there’s nothing like a fresh pair of trainers or leggings to get you motivated and ready to smash your workouts, especially some warm clothes if you’re braving the cold.

Plan B

If you’ve planned to go for an outdoor workout and you wake up to a heavy down-pour have a backup workout plan. An indoor bodyweight workout using the furniture is great or even by making sure you have access to the local gym so you can carry on with your training plans for the day.


I cannot stress how important getting enough sleep is, especially as it gets harder to get up as the mornings get darker. It’s even harder when you haven’t had enough sleep and you’re tired! Make sure you are getting a minimum of 7-8 hours per night so you have the essential energy to fight the dark morning struggles and stay motivated.

Courtney Pruce is a CLIF Bar ambassador