Fit for Fall: September Cardio Challenge

Slim-down and shape-up with the Fit for Fall: September Cardio Challenge! It's free, fun, and effective!

As the air begins to cool and summer comes to an end, many of us develop a tendency to put exercise on the back-burner. It’s important to keep your health a priority, no matter what time of the year it is. In order to keep you motivated and on track this season, we’ve designed a fun new fitness challenge for you, the Fit for Fall: September Cardio Challenge.

This 30-day program utilizes workouts that will improve your cardiovascular health, increase your endurance, and help you to shed excess pounds and inches! These routines can be completed in 45 minutes or fewer and performed at the gym or from home! Scheduled, effective workouts make sticking to the plan easier than ever!

Healthy Eating Tips

It’s important to note that a combination of exercise and clean eating, is the best, most efficient way to lose weight. With this in mind, you should begin incorporating the following tips into your daily routine:

1. Avoid Processed, Sugary Foods 

Focus on eating fresh fruits and veggies, lean meats, and whole grains. Check out the Ultimate Clean-Eating Grocery List. Maintaining a clean diet will provide you have more energy and focus to get your workout in each day!

2. Drink More Water

Staying hydrated is an integral part of the weight loss process. When you’re hydrated, you’ll feel lighter and slimmer because your body won’t be retaining water. Not to mention, drinking enough water will keep your vital organs functioning at their best for optimal fat loss. If drinking water isn’t your thing, read these 12 Easy Ways to Increase Your Water Intake throughout the day!

3. Consume More Protein

Most of us don’t get enough protein in our diets, especially if we’re following a workout routine. Try this delicious 10-Day High-Protein Meal Plan! In order to maintain muscle mass and lose weight, you should focus on getting 1 gram of protein for every pound of body weight. For example, if you weigh 150 pounds, you’d aim for 150 grams of protein each day. Protein is slow-digesting, so you will feel fuller, longer.

4. Avoid Soda, Diet Soda, and Alcohol

Try these 12 Clean Drinks, instead. It’s no secret that regular soda is loaded with sugar and calories yet void of all things nutritious. While diet soda won’t make you gain weight, artificial sweeteners have been shown to increase sugar cravings, which often leads to binging and overeating. Alcohol can cause weight gain, too, not just from drinking it but also the mindless snacking that usually accompanies it. Your best bet is to steer clear of all of these things this month (or always!)

5. Up Your Fiber Intake

Incorporate more fiber into your diet (aim for 20 grams per day.) Weight Loss and Fiber are closely related. Insoluble fiber will keep your digestive system regular, while soluble fiber will keep you from snacking and overeating. Luckily, following a clean eating plan will usually take care of this for you!

Now that we’ve got the tools we need to stick to a healthy eating plan, we can get to the workouts!

September Cardio Challenge

Equipment you’ll need this month:

What to do: You will workout 5-6 days each week. Perform the designated routine(s) for each day. You will have 1 mandatory rest day each week, but the option for 2, if needed. We’ve selected Sunday as your rest day (except for the final week), but you can feel free to choose another day that suits your schedule better. Thursday is the optional rest day, with a routine provided if you choose to workout. Rest days are just as important as workout days, as they are your body’s time for recovery.

If the workouts begin to feel easy after the first week or two, up the challenge by performing more reps, more rounds or increasing duration. You can do this!

Are you up for the Fit for Fall: September Cardio Challenge? Remember, committing to 30 days will keep you accountable and more importantly, on the path to success! If you need a little extra motivation, find a workout buddy to do it with you! The 30 days are going to pass anyway- you might as well make them count!

Check out these other Helpful Tips to Stay Motivated this Fall!

Are you going to participate in the challenge? Let us know in the comment section below! When September ends, tell us about your results and success stories! We’d love to hear them!

Follow us on Facebook, Pinterest, and Instagram for all of our future workout routines and challenges! Also, subscribe to our Newsletter so you can receive notifications for each month’s free fitness plan!

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Erin Miller

Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She is also a Performance Nutrition Coach, certified through the Clean Health Fitness Institute. Some of Erin’s favorite hobbies include hiking, kayaking, and hanging out at the beach, although weight lifting is her greatest passion. She says, “Weight training is one of the most empowering things a person can do. Not just seeing, but feeling yourself transform… There’s just nothing else like it.”

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  1. If I sign up for the challenge, could you please suggest a few other things I could do, as I have a very bad back and can’t perform the jump rope? I’m sure I’m not the only person who wouldn’t sign up for these challenges, as they have a health challenge.

    1. Hi Laurie,

      Absolutely! There’s always a way to modify any workout. When you have back (or knee) issues it’s a good idea to perform low-impact exercise. You could replace jumping exercises with high knees, body weight squats, punches & jabs, side to side steps, or step-ups. The only thing that truly matters is that you just keep moving to keep your heart rate up!

      Hope that helps! 🙂

    1. Hey Ashley!
      Nope, the September Cardio Challenge is totally free! All you have to do is click the thumbnail in the post to download and it will take you to the product page! Enjoy 🙂

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