Throughout your fitness journey, you’ve probably made plenty of excusesnotto exercise outdoors.
Rev up your usual routine by doing this 30-minute outdoor workout circuit, developed by Vindum.
Of course, an outdoor workout doesn’t have tofeellike a workout.
Photo: The Good Brigade/Getty
B.Bend knees and jump laterally to the right, landing on the ball of right foot.
C.Without returning left foot to the ground, bend right knee, and jump laterally to the left.
Do 20 hops per side.
Caitlin-Marie Miner Ong
Slide butt forward off the bench, using hands as support.
Straighten legs and plant heels firmly on the ground.
B.Engage triceps, bend elbows, and lower down until upper arms are parallel to the ground.
Caitlin-Marie Miner Ong
C.Push through palms of hands and return to starting position.
Keep lower back close to the bench throughout the movement.
Walk feet out behind you until legs are fully extended.
B.Bend arms and lower chest toward bench and do apush-up.
Place hands on the ground and feet on the bench.
B.Walk hands forward until they’re aligned under shoulders and legs are fully extended.
C.Lower chest to the ground and do a push-up.
C.Turn on the balls of feet; walk in the opposite direction.
Repeat for 3 minutes.
C.Bend knees and jump up, turning to face the opposite direction.
D.Repeat, shuffling to the left.
Alternate sides for 1 minute.
B.Hold arms out to sides at shoulder height and bend elbows 90 degrees.
Plams should face forward.
C.Step up to the chosen surface with right foot.
D.Brace core and draw left knee to right elbow to do a standing crunch.
Emphasize drawing knee up rather than elbow down.
Return to starting position.
Do 12 reps per side.
Step up with left foot and lift right leg directly behind you.
B.Keeping arms fully extended, exhale, bend knees and bring them towards abs.
C.Inhale and return to starting position in one slow and controlled movement.
Do 12 reps (or as many as possible without losing form).
B.Keep feet together and hop to the outside of each rock.
C.Turn around when you reach the end and repeat.
Officially drenched in sweat from that outdoor workout?
You may want to pick up acooling towelto use after this high-intensity workout!
What you’ll need: A mat or towel and a timer.
Long Jumps
A.Stand at the short edge of your mat or towel.
Bend knees, brace core, and jump as far as you could, landing softly.
B.Back peddle back to starting position and repeat.
Do 10 reps.
Push-Ups
A.Start in a high plank position with hands directly under shoulders.
B.Keeping back straight, bend elbows and slowly lower chest toward the ground.
C. Push through palms, extend elbows, and return to a high plank position.
To modify, drop down to knees.
Sumo Squats
A.Stand with feet wider than hip-width apart, toes slightly pointed out.
B.Bend at the knees and lower into a squat until thighs are parallel to the ground.
C.Push through heels, engage quads and glutes, and return to starting position.
Burpees
A.Stand at the end of your mat.
Bend knees, brace core, and jump to the opposite side of your mat.
B.Bend down and place palms on the mat and jump legs back into a plank position.
C.Jump feet back towards hands and return to a standing position.
Bicycle Crunches
A.Lie on back with hands clasped behind head.
Knees should be bent at a 90-degree angle in a tabletop position.
B.Lift chest so that shoulder blades are almost off the ground.
Extend right leg and simultaneously draw right elbow to left knee.
C.Keeping chest elevated, bring knees back to a tabletop position.
Repeat on the other side with no pause in between.
Do 20 reps; 10 reps per side.
Body should form a straight line from shoulders to ankles.
B.Maintain a flat back, brace core, and draw right knee towards chest.
C.Return to plank position and repeat with opposite leg, quickly alternating as if running.
Start planning your nice weatherfitness bucket listhere.
Standing on an oversized longboard, you use a paddle to navigate across flat, calm waters.
But don’t be fooled by how serene this outdoor workout looks.
SUP requires the use of your entire body, with a major emphasis on core stability and control.
HIIT the Court
Have a basketball or volleyball court nearby?
The entire outdoor workout should take about 15 minutes.
Forget themachines at the gymand get out on the water.
(When youarein the gym, trythis 20-minute rowing workout.)
Trapeze
Take your outdoor exercises to new heights and channel your inner circus star.
Plus, controlling your body while hanging off a bar in midair is also oneserious core workout.
Trail Running
Want to burn more calories during your outdoor workout without having to run longer?
you could get active outside and give back to your community at the same time.
To find great opportunities in your area, take a look atVolunteer Match.
