As summer comes to a close and the sun starts to set just a little bit earlier, take advantage of the last bit of warmth you have by taking your normal workout routine outdoors.
Beyond the natural enjoyment of taking your workout outside, there is also some scientific benefits to back it up. According to a study published by The U.S. National Library of Medicine, participants who worked out outside compared to those who worked out inside scored significantly higher on measures of vitality, enthusiasm, pleasure, and self-esteem and lower on tension, depression, and fatigue after they walked outside.
Not only is fall the perfect time of year to exercise outside, but doing outdoor workouts involving body weight and high-intensity interval training are great ways to switch up your normal routine. If you think that bodyweight workouts and avoiding the gym for a night will hurt your routine, think again: These workouts will switch up your normal gym routine, while allowing you to work up a serious sweat.
These four different workout options utilize equipment you can find around your house or at a local park. Trust us, using simple jungle gym equipment, natural land features, and your own body weight can turn any drab workout into one that is fun. It’s time to trade in the stuffy gym for the last bit of beautiful weather.
1. Hill sprints
“Hill sprints are an example of HIIT (high-intensity interval training) and provide a powerful metabolic workout that burns a significant number of calories in a relatively short amount of time,” says Tom Holland, M.S., to Men’s Fitness. Even sans weight, hill sprints are one of the most effective ways to improve speed, and power. After warming up, try doing three sets of five hill sprints. Rest one to two minutes in between reps and then a longer rest in between sets.
2. Jump squats
Jump squats are a great way to practice your typical squat workout, while focusing on form, but also incorporating explosive power. For this workout complete three sets of 12 reps. Give yourself time in between sets to recover. You can also turn this workout into a superset by completing the reps and then doing a 400 meter lap around the track.
3. Bear crawl to crunches
Bear crawl for 50 feet and after you finish the 50 feet crawl, flip over and do crunches during your rest period. Bear crawl targets your quads and also allow you to gain flexibility in your hip flexors. Complete five sets of the duo, with two reps each.
4. HIIT up the park
The final set includes a HIIT workout that you can do at a local park. Do the following exercises in the order listed below, and then take a two-minute rest. Try to go through the set five times.
- Step-ups: Using a bench you can do step ups, do 8 reps on each leg.
- Push-ups: Knock out 25 push ups
- Pull-ups: Head over to the money bars and complete 15 reps.
- Dips: Finally, using equipment in the park do 20 dips.