The 20 Minute Outdoor Workout
It's easy to look at all the things you have to do in a day and ask yourself, "Where am I going to find time to workout?" This workout may be just the answer you were looking for. The 20 Minute Outdoor Workout is great if you are short on time but still want to get a great workout in. It targets all areas of the body, giving you a full body workout that doesn't require you to take time to travel to the gym or take up the time you spend balancing work and other daily life activities.
The first order of business is to get the heart rate up, and the blood pumping. That's why you should start off with a good warm-up!
Power-Walk/Jog/Power Skips 5 MINUTES (Cardio/Warm-up)
This should be done on smooth, even ground, preferably on a track. Start off walking at a brief pace for 1 minute, making sure you swing the arms with each stride. THEN run or jog at a steady, gentle pace for 1 minute. THEN Power Skip for 30 seconds. This is done by leading with your right leg, skip as high as you possibly can by raising your right knee to hip height and simultaneously extending your left arm straight overhead. Your left leg should remain straight and your right elbow should be slightly bent at your side. Land on the ball of your left foot. After the 30 seconds of skipping, go back to power walking, and repeat the entire process.
Now that you're good and warmed up, you're ready for the action!
The following is to be done as a quick circuit, meaning perform each exercise in a single set, going from one to the other, and after you’ve completed all, then start at the beginning. Number of reps will range from 8 to 15 depending on exercise and fitness level.
1-Push Ups---Set of 8-15 (Chest and Triceps)
You can do this on smooth even ground, a patch of grass or you could use a bench and do them on an incline. I would not recommend doing modified push-ups (on knees) unless you have padding or a mat.
2-Jump Squats---Set of 8-15 (Glutes, Quads, and Core)
Stand with your feet shoulder-width apart, then begin by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
3-Burpees, or Modified Burpees---Set of 8 (Biceps, Triceps, Shoulders, Core, Glutes, etc)
You can see my demonstration on how to do Burpees, as well as a modified version by clicking here https://www.youtube.com/watch?v=kKLYfAMOVlQ
4-Lunge-to-Balance---Set of 8 (Hamstring, Quad, Core Stabilization)
You can see my demonstration on how to do a Lunge-to Balance by clicking here https://www.youtube.com/watch?v=a7JU6QBOInU
Repeat once or twice depending on pacing and/or fitness level.
This is a great total body workout that requires nothing more than your own body to do. That said, you could make it more challenging by adding 2, 3 or even 5 lb. wrist and/or ankle weights!
This workout builds strength, stamina and burns fat. The circuit uses exercises that mostly alternate between the upper and lower extremities or working them simultaneously. This is called a Peripheral Heart Action exercise, and it maximizes blood flow to both upper and lower body, which strengthens the heart.
For more health and fitness tips, personal training, or on-line coaching, visit my website at www.50grandfit.com