It’s that time of year again! The weather is getting warmer, the skies are less cloudy, and the sun is breaking out its beautiful rays of sunshine! After work or during your weekend breaks, it’ll definitely lift your winter blues if you can do your workouts outside while soaking in some vitamin D!
Here are some of our favorite outdoor workouts:
If you’re looking for a total body workout – this is the right class for you to target all muscle groups! Whether you are looking to lose weight, get stronger, or shape up, the workout is a great challenge for strength & endurance. Modeled after old-school military training, these classes generally include a fairly intense mix of strength training and aerobic elements. Depending on the class, you can expect to do lots of calisthenics such as pushups, lunges, burpees – usually in interval training. Check our website for our latest Bootcamp class.
Make Your Own HIIT Class
Have an outdoor basketball court nearby? Grab a friend and use it as your own personal outdoor gym!
Here are some workouts to practice:
(The cool part is you can do it alone or with a friend!)
- Sprints (5): Sprint from one end of the court to the other, running forward and then jogging backward. Repeat 5 times total.
- Side Shuffles (6): Do side shuffles the full distance of the court and back. Repeat 6 times total
- Lounges (3): Do lounges (switching right vs left legs first) there and back three times.
- Lateral Hops (30): Jump over and then back along the full court line, facing forward the whole time. Do 30 hops total.
- Squats: Do three sets of 20 squats each
Did you know playing sports can be a total-body strength and cardio workout? Playing sports is one of the best workouts because especially in soccer, basketball, or tennis, you are not only endurance training with an hour of cardio, but you’re also targeting specific muscles you may not with your usual weight training. Even with a regular arm routine, after playing tennis you’ll be sure to feel the burn in your forearms the next day!
Make your own Outdoor Crossfit
Here’s an example:
Workout #1 (Five rounds)
- 5 pushups
- 10 sit-ups
- 15 squats
- 8 burpees
Workout #2 (5 Rounds)
- 20 Bench Jumps
- 20 push ups
- 40 Squats
- 25 Lunges
Go For A Run on a Trail or in a Park
Tired of running on a treadmill and monotonously staring at a wall or TV screen blaring politics that are putting you to sleep? Well then you’ll be happy to know summer is around the corner! Running in the park can spice up your usual treadmill jogs and give you more fresh air and visual stimulation to keep you going! There are also great running apps that can track your mileage, speed, and even calorie burn (for running and bike rides).
If you want to boost your calorie burn without having to run way longer, you can also give running on a rougher terrain, like a trail in the Portland area, a try! Your body has to work harder with every step because of the uneven terrain and more distinct turns/shifting. Trail running is usually a more intense and effective workout than just pounding pavement.
If you’re looking for some motivation to workout or even some personal training, contact NW Women’s Fitness today! We’d love to have you!