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Why you should Take Your Fitness Outside

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Take Your Fitness Outside

Reason number 426 we love summer: You can take your workout outdoors (and stop slogging through another hour on the elliptical). But if going for a long run isn’t your thing, you can still break a sweat in the sunshine by trying some butt-kicking DIY moves. “If you want to torch calories, gain definition, and keep your metabolism up after your workout is done, then you need to use your whole body.

Ariane created this dynamic HIIT park workout for SELF readers. This plan is no day in the park—Hundt mixes cardio with strength training moves to build muscle and burn body fat. Do it 2 to 3 times per week for serious results.
The Routine
Warm-up by running or jog to your favorite park, and find a spot with a bench and some trees.

Park Bench: Push-ups and Mountain Climbers

10 push-ups with hands on the bench (your shoulders are above the hands, core strong).
30 mountain climbers (shoulders are above the hands. Drive the knees towards the elbows in a running motion).
10 push-ups with your hands close together (great for your triceps and upper back).
30 mountain climbers
10 push-ups with hands on the floor and feet on the bench.
(stay in this position) 30 slow mountain climbers cross-overs (left knee to right elbow, right knee to left elbow).
Run/jog for 3 minutes

Tree: Wall Sits and Plyometric Jumps

Wall sits: Sit with your back against a big tree, placing your legs into a 90 degree angle. Hold for 1 minute, squeezing your glutes and thighs.
20 Squat jumps: Start in a squat position and jump from there as high as you can, landing in a squat with your feet pushing into the ground. Use your arms for power.
Wall Sit: 45 seconds
20 Squat Thrusts: Jump up high, then jump back into a plank position, keeping your feet together and your core strong.
Wall Sit: 30 seconds
20 Star Jump: Jump up so your arms reach up and your legs open wide like a 5-point star. Land in a squat and repeat.
Run/Jog for 3 minutes to the next park bench.

More: Plyometric Training: 5 Moves That Really Burn Calories

Park Bench: Step-ups and Tap-ups

20 Step Ups. Step up onto the bench with your right leg.
30 Tap Ups: Keep your right leg up on the bench and bend it deeply. With your left leg you tap on the bench and then back on the floor. This fatigues your right thigh very quickly. Hold on to the back of the bench.
20 Step Ups onto your right leg.
Switch to the left leg and complete all three exercises
Run/Jog for 3 minutes to a big tree.

Tree Squeeze and Planks

Tree squeeze: Sit in front of the tree with the tree trunk between your feet. Lift both legs up about 10 inches off the floor and squeeze the tree trunk with both feet for 20 seconds as hard as you can. This is one of the best ways to firm your inner thighs and your lower abs are working hard as well.
Plank (both arms are straight). Hold for 1 minute
Tree Squeeze 30 seconds
Plank 1 minute
Tree Squeeze 30 seconds
Plank 1 minute

Source: active

In other news – Here is how yoga reduces stress and anxiety effectively

In the world we live in, life can be challenging. For most of us, waking up early, working late at night, daily commuting, exercise and so on is a lot to balance. With so much on one’s mind, it’s easy to feel stressed. Stress is present every day.

Benefits of Yoga

It can be mild, or sometimes unbearable, resulting in hypertension, depression and similar illnesses. Learn more

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