Haley Shaw is a wellness specialist and public speaker for her company, Amp Up Fitness. Here, she shares her favorite outdoor workouts.
Helllllo sunshine! It's time to get sunlight and fresh air. So, when warmer weather starts to rise, it’s time to take our workouts outside.
The Triple Threat
Outdoor workouts are a triple threat. You can enjoy the sunshine, warmth, and still get your endorphins in – all by making a quick switch to take your workout outside. Don’t get me wrong: Heading to the gym or taking a group fitness class is great. They help us improve our conditioning with different weights and machines. However, when the weather starts to turn, we can save time and money by simply taking a step outside and working out.
The Workout Challenge
Ditch your indoor spin class and go biking outside. Buy a set of free weights (dumbbells, kettlebell, resistance bands, weighted vest, etc.) and hit up a local park (or backyard) to complete a circuit-style workout using free weights and your bodyweight.
Kids want to play soccer or baseball? Grab your running shoes and hit the streets. Start with a 5-minute walk/jog/run warm-up. Optional: Follow up with warm-up stretches to increase mobility and blood flow in your muscles and joints. After the warm-up, complete HIIT (high-intensity interval training) cardiovascular techniques or keep a steady pace.
Your Sample HIIT Cardio
Perform 1-minute all-out or near-all-out push of interval training: power walk, run or sprint. Slow down to a walk or jog and catch your breath for 2-4 minutes. Repeat the 1-minute push, 2-4-minute recovery 4-8 more times.
Lastly, outdoor workouts are all about being inventive. Create your own exercise equipment! Fill up two plastic containers or water bottles with water and you have perfect hand weights. Use stairs or benches for tricep dips, assisted push-ups, or step-ups. Here is a suggestion for a DIY outdoor circuit you can try:
DIY Outdoor Circuit Workout
Circuit 1: 3 x 60 seconds
- Lunges (add weight to increase intensity)
- Assisted Push-Ups
- Bicycle Crunches
Circuit 2: 3 x 60 seconds
- Dumbbell Push Press
- Dumbbell Bent Over Rows
- Mountain Climbers