Exercise For Warm Weather 

Exercise For Warm Weather 

If you are able to see bright blue skies with the warmth of the sun all you want to do is go outdoors. If you’re a frequent fitness enthusiast, it could require you to trade in your indoor workout for an outdoor one.

There are plenty of ways to keep active outside whether you have equipment. Below is a comprehensive listing of outdoor fitness and activities that you can do.

Outdoor full-body HIIT workouts

Before laceing up those running sneakers, take note of the exercises you’ll be performing along with your objectives and the gear you have available.

The high intensity training (HIIT) combines strength training and cardio to increase the heart rate fast. It’s great for outdoor exercises as it requires little and no gear.

Be sure to warm up properly prior to starting your workout. This could include a bit of moderate cardio as well as active movements.

When you’ve finished your workout, make sure to take a few minutes cooling down by doing some light walking or stretching to let your heart rate get back to the normal.

The HIIT Workout: #1

The workout is not required to have equipment and can be performed on pavement or grass. If necessary, you may alter the number of reps and the time per the level of fitness you have.

  • 5-10 minutes of active warmup (e.g. Light jump jacks, jogging, leg swings, arm circles)
  • 20 high knees
  • 20 Squats
  • 30 seconds jumping jacks
  • 15 pushups
  • 20 butt kicks
  • 20 walking lunges
  • 30-second plank
  • 5-10 minutes of cooling down (e.g. walk through the parks, do some light stretching)

HIIT Workout #2

This workout is perfect to increase the heart rate as well as strengthening your entire body. All you need is the jump rope. Make a 20-60 second break between workouts as you need.

  • 5-10 minutes of active warmup (e.g. light jump jacks, jogging, leg swings, arm circles)
  • 50 skips using jump rope
  • 15 pushups
  • 50 skips using jump rope
  • 20 Squats
  • 50 skips using jump rope
  • 30 second plank
  • Jump ropes that skim until they fail (as as many times as you can before having to stop)
  • 5-10 minutes of cooling down (e.g. walk through the parks, do some light stretching)

Workout for HIIT #3

This workout is perfect when you are able to access a soccer court or courts for tennis or basketball. Each exercise should be done using the lines of the painting to serve as a reference. Repetition the exercise as often as you want and alter the duration when needed.

  • 5-10 minutes of energetic warmup (e.g. Light jump jacks, jogging, leg swings, arm circles)
  • 30 seconds side shuffles (both directions)
  • 30 second walk plank (both directions)
  • 30 seconds side jumps (Jump into the opposite direction of one leg, then land on the next leg, repeat.)
  • 30 seconds of bear the crawl for 30 seconds. (Check for yourself in the article for the how-to.)
  • 30 seconds standing toe taps (on bench, box, or step)
  • 5-10 minutes cooling down (e.g. walking through the parks, do some light stretching)

Outdoor park bench workout

If you’re in the park and have access an exercise bench, you could make use of it for an excellent exercise. You should select an appropriate bench that is stable and won’t tip over and will be able to support your weight.

Repeat the exercise for as many times as you’d like. You can also alter the amount of reps and duration for each exercise to meet your preferences.

  • 5-10 minutes of energetic warm-up (e.g. light jump jacks, jogging, leg swings, arm circles)
  • 20 incline pushups (against bench)
  • 30 seconds stepups
  • 30 minutes V-crunches last for 30 seconds. (Sit at the bottom of the bench, with your hands on the edge of the seat. Begin with your legs stretched out at 45 degrees and then draw them back towards your chest while bending the knees.)
  • 15 triceps dips
  • Ten Bulgarian Split Squats per side
  • 30 seconds of incline climbers (hands on the bottom of bench)
  • 20 seconds box jumps
  • 5-10 minutes cooling down (e.g. walking through the parks, do some light stretching)

Outdoor cardio burn

If you’re looking to increase your cardiovascular fitness, here’s a fantastic high-intensity cardio workout

  • 5- to 10-minute energetic warm-up (e.g. Light jump jacks, jogging, leg swings, arm circles)
  • 100 skips with the jump rope at a moderate pace
  • 1 minute break
  • 100 skips by jumping rope at a moderate pace
  • 1 minute break
  • 100 skips by jumping rope at a rapid pace
  • 1 minute break
  • rapid-paced skipping until you fail (as numerous skips you want to do before having to stop)
  • 5-10 minutes of cooling down (e.g. walking in the area of the park do some light stretching)

Other ideas for cardio

  • 100-meter-long sprints (Use to measure the distance of the streetlights if not sure how far.)
  • agility exercises
  • Soccer fields races (Sprint on the short side, then jog on long side.)
  • staircases (Find an elongated staircase that you can climb and descend.)
  • Hill running
  • Runds in the park (Include sprints to boost heart rate.)

8 additional outdoor sports for weekend exercises

Being active outdoors can be lots of fun, and can add variety in your workout routine.

Here are eight outdoor sports that you can do to get a good exercise.

1. Hiking

The sport of hiking is a great cardiovascular exercise that can help to strengthen your lower bodylike your hamstrings, calves, glutes and quadsand also your core. Because hiking typically involves walking on uneven terrain you’ll use a variety of muscles that help keep your body in place.

A typical hike lasts several hours, which means that you’ll burn a lot of calories. For instance that a 170-pound (77-kg) person could consume 693 calories in an hour-long hike.

2. Skiing and snowboarding

Outdoor activities aren’t only for the warm temperatures. Actually, skiing or snowboarding can be an excellent method to boost your cardio fitness and strength and endurance without realizing it because you’re having so much pleasure while playing.

These activities can also aid in improving the balance of your life.

For an hour’s worth of uninvolved downhill skiing for a person weighing 170-pounds (77-kg) person could burn 385 calories ( 1).

3. Stand-up paddleboarding

Stand-up paddleboarding has received a lot of interest in recent years because of its full-body advantages. It requires core and lower body strength to keep your balance. The paddling also targets your shoulders, arms and the back.

4. Swimming

If you’re in an aquatic pool or a lake or a lake, you’re getting an intense workout for your body.

If you are swimming you use nearly all of your muscles to keep you afloat and push yourself against the pressure of the water. Particularly, swimming targets the upper body muscles, including your traps and lats as well as the muscles that are located in your arms and chest.

Swimming is also a fantastic method to build strength in the core.

Additionally swimming burns off lots of calories, and is great to improve your cardiovascular health as the lungs and your heart need to work harder in order to provide oxygen and blood to all of your working muscles ( 6).

In just 30 minutes of casual swimming an individual weighing 170-pounds (77-kg) person will consume 270 calories. If the person is able to increase his or her speed, they’ll consume 385 calories over the course of 30 minutes.

5. Sports for recreation

If you’re looking to engage in games as a method of exercise, you have a number of good choices. The advantages of sports are that they’re entertaining generally target several muscles, and can get your heart rate to a higher level.

For instance, tennis requires upper and lower strength as well as cardio fitness to enable you to traverse the court and hit an tennis racket.

When playing tennis in a singles match in a singles tennis session, a 170-pound (77-kg) person is able to generate 616 calories in an one hour.

Similar to that, playing a game of basketball or soccer could produce 460-540 calories in an minute .

If you like a more leisurely game like golf, you could still enjoy many benefits. golf requires upper and core strength. Walking around and carrying your golf clubs can help improve your fitness and endurance while burning approximately 345 calories in an one hour.

6. Inline skating or roller-skating

If you’re in search of an exercise that is low impact You might be interested in giving an inline exercise or roller skating an attempt.

These types of activities are a good alternative to running as they will get your heart rate going while putting less stress on joints. They also build your hamstrings, calves, and glutes.

Even though you might feel that you’re not doing a lot but you’ll be burning a lot of calories. For 30 minutes of leisurely skating one pound (77-kg) person is able to generate 4,24 energy.

7. Bike riding

Cycling can be a second cardiovascular exercise that is less impactful.

Cycling is a great way to strengthen your hamstrings, glutes and calves, as well as quads arm, shoulders and back. Furthermore, outdoor biking could target your core more than stationary bikes do due to the fact that you have to remain in a steady position while cycling.

The weight of a 170-pound (77-kg) person will burn approximately 308 calories an hour while cycling at a leisurely speed.

8. Kayaking

Kayaking is an excellent summer sport that demands good upper body strength and core strength. It’s a great cardio activity as well.

In an hour of leisurely kayaking one 170-pound (77-kg) person will consume 385 calories.

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