There’s a good chance you’re still thawing out from the horrendous winter that plagued us, or at the very least, re-learning what it’s like to run on concrete again. After digging out your training shoes, take full advantage of the weather and our No Gym Required workout to spice things up. With a touch of nature included, this outdoor workout will leave you feeling energized and alive.
Here’s what you’ll do: begin your run as normal but stop every 10 minutes to perform a few strength-training exercises. These short yet intense circuits throughout your run will have you burning more calories by the end of your workout. Calories are burned during your run, but by adding in strength-training exercises, you will continue to burn calories afterward. Strength training can boost your metabolism by 15 percent, and any lingering winter weight will be sizzling away with this boot-camp-style workout.
Your warm-up jog should take anywhere from five to 10 minutes. Begin at a tolerable pace for your current fitness level.
Now you will complete one round of the following exercises:
Mountain Climbers Place your hands slightly wider than shoulder-width apart on the ground. On your forefeet, position one leg forward, bent under your body and extend the other leg back. While holding your upper body in place, alternate leg positions by pushing your hips up while immediately extending the forward leg backward and pulling your rear leg forward under your body, landing on both forefeet simultaneously. Repeat for 30-60 seconds.
Squat Kickouts Step out with your right leg, so your legs are hip-width apart. Stick your butt out like you are sitting on a bench and squat down till your thighs are parallel to the ground. Clasp your hands in front of you. Step firmly on your left foot, lift up and kick out to the side with your right leg. Try to keep it as straight as possible. Bring your right leg down to the starting position then repeat the action on your left side. Repeat for 30-60 seconds.
Jumping Jacks Perform for 30-60 seconds.
Pushup Walkout Stand tall with your shoulders pulled back and your arms at your side. Bend at your hip and lower your body down to the floor. Walkout into a pushup position and perform a single pushup. Walk yourself back to the starting position, stand back up tall and repeat for 30-60 seconds.
High Knees Stand with your feet hip-width apart. Pull your right knee towards your chest, then drive it back to the original position and repeat with the left knee. Do this quickly, as if you are running in place but driving your knees to your chest for 30-60 seconds.
Continue your run for another 10 minutes. You can increase the intensity of your running by using interval paces. Jog for one minute, sprint for 30 seconds. Repeat for 10 minutes. This is known as High-Intensity Interval Training (HIIT).
Continue with one more round of strength-training exercises for 30-60 seconds for each exercise.
Finish with a jog for another five to 10 minutes as your cool-down exercise.
Stretch. Cool-down stretches are essential for repairing your muscle fibers and improving flexibility.
*Total workout time will be approximately 30-45 minutes.