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3 Ways to Move Your Workout Outside for the Summer

3 Ways to Move Your Workout Outside for the Summer

Summer is a great time to aim to spend more time outdoors and less time in the gym. It is still important to get your strength training work in, but I personally try to keep my gym sessions closer to 45 minutes during the summer so I can do things outside. The great thing about being outside (in addition to enjoying the awesome weather) is you don’t need any equipment and you can get an awesome sweat on!

The possibilities are unlimited, but here are a few ideas to get you started. (Keep scrolling if you’d rather watch this on video.)

Hills

  • Start with either a fast walk or moderate jog and work your way up to a full on sprint up the hill. Do a controlled walk back down. Be careful on the way back down the hill!
  • Rest for between 45 and 90 seconds, depending on your fitness level and amount of experience.  As you build up your endurance and your ability to handle the intensity you’ll find that you have rest less over time.
  • Not sure how long to rest? Rest until you could carry out a conversation with someone. Your breathing should still be labored, but if you find that you can hardly get a word out then rest longer.
  • Complete between 5 and 12 hills, aiming to add 1 each time. Do a workout like this 1-2 times per week, but be sure to still get strength training work in and not just cardio.

Bodyweight Circuit

  • You can do this in any area outside – backyard, a park, or a playground while your kids play
  • Pick a few bodyweight exercises
  • Wear a watch or use a timer on your phone so that you can clearly see the top of each minute
  • Select between 3 and 6 exercises
    • Examples: Pushups (from knees of feet), skater jumps, high knees, squats, jumping jacks, shadow boxing
  • Start at the top of a minute and do one of the exercises for 20-30 seconds. If possible count the number of reps.
  • Rest for the rest of the minute. Start the next exercise at top of the next minute.
  • Complete all your exercises for a total of 3-6 cycles for a total of 15-20 minutes. If that’s too much you can always start smaller and work your way up.

Running with Bodyweight Intervals

    • Depending on your level the “running” section of this workout can be done as a full out sprint, a light-moderate jog, or even just a fast walk.
    • Select an amount of time for your “run” – somewhere between 30 seconds and 5 minutes. Much like the above workouts you can start small and work your way up. If you’re doing a full out sprint then you will want to stay at the low end of that time frame.
    • Rest for 30 seconds to a minute.
    • Perform 30-60 seconds worth of a bodyweight exercise (see the Bodyweight Circuit workout for a few ideas)
    • Rest for 30 seconds to a minute again.
    • Aim for a total of 15-20 minutes. Start small and gradually work your way up.

At Pursuit, we understand that your fitness goals are not just about what you accomplish inside the gym, but also what you can do outside the gym. When you can put your newfound fitness to use in the “real world,” you really begin to appreciate the benefits of all your hard work. So we invite our members to participate in workouts outside throughout the year to help you realize just this thing. We’ve hiked at Queeny Park, Creve Coeur Park, Matson Hill County Park, and Weldon Spring Conservation Area and we’ll be hitting the trails at Lone Elk Park in Eureka on June 10th. After all, you’re not getting fit just to keep it to yourself!

Enjoy the outdoors!