It’s a widely accepted myth that in order to get in shape, one must spend hours in a dark gym in order to pursue their personal fitness goals. In fact, quite the opposite is true. The weather has finally turned the corner and with longer days, there is no time like the present to implement a fun, easy to do workout. So lace up your running shoes and get outside! Regular exercise is the key to shedding the pounds and getting the toned physique that grace the covers of supermarket health magazines. 30 minutes a day, 4 times a week and some diet monitoring is all it takes to drop those pounds you swore you’d never put on. We have compiled a fun 30 minute workout that can be done anywhere - at the gym, in the backyard, at the park, alone or with friends. However and wherever you choose to do it, be sure to keep the intensity up to maximize the benefits of your workout. It’s important to remember that when you go outside, listen to your body. It’s easy to push too hard, so take it slow at first to fully understand the differences of outdoor exercise. Treadmills and elliptical machines allow users to manipulate the amount or resistance and keep close tabs on heart rate, so keep that in mind on your first outdoor excursions. If you’re looking for a completely new workout, read on for our 30 minute outdoor program.
Warm up: Keeping an elevated heart rate is a key to the 30 minute workout. Jogging, jumping jacks or jumping rope are excellent options. Then perform the following series of exercises all the way through and, if you’re up for more, repeat two to three times.
Jack squats: Squat down while raising your hands above your head, clapping them together at the top. Bring your arms to the side when standing up. Repeat 20 times.
Push-up combo: Do 10 push-ups with your hands on a wall or tree, then 10 with your hands on a bench, then 10 with your hands on the ground.
Jumping jacks: Go for 3 consecutive minutes and focus on your arms high above your head and strong jumps.
Walking lunges: Start standing tall and then lunge forward with your right leg until your thigh is parallel to the ground. Bring your left leg up as you stand tall and then repeat on the opposite leg. Do 15 reps with each leg.
Planks: Rest your forearms on the ground and lift up on your toes so that your body is parallel to the ground. Hold the position for 30 seconds, eventually working up to a 1-minute plank.
Mountain climbers: Crouch down with your hands on the ground in front of you. Extend one leg back and place one knee in toward the chest, then quickly switch. Repeat for 20 reps each side.
Standing side crunches: Stand with your hands clasped behind your head, elbows pointing out to the sides. Bring your left knee up and your left elbow down so that they meet at waist level. Return to the starting position and quickly repeat on the right side. Alternate for a total of 20 reps.
Jog: Go for 3 minutes. Keep a light step and keep your shoulders back and head up.
Sitting V-crunches: Sit on the edge of a bench and grab the back of the seat with both hands. Lean back at a 45-degree angle and extend your legs out in front of you. Then bring your knees into the chest for 20 reps. (No bench? Start by sitting on the ground and placing your hands behind your butt.)
One-leg squats: Balance on your left leg with your right leg slightly behind you. Reach forward with your left hand and touch the ground. Stand and repeat for 15 reps. Then switch sides for 15 reps.
Jump Rope: Go for 3 minutes.
Cool down: Walk slowly for 5 minutes. Then stretch your entire body. Place an emphasis on calm yoga-style breathing while you enjoy the scenery of the great outdoors.
