2 Outdoor Spring Exercise Routines

Spring is a great month to get back into a routine of working out as the change in season brings warmer temperatures, plenty of sunshine, and longer days.  As a precursor to summer, spring also inspires many people to ramp up their workouts in anticipation of beach days and warm weather outfits.

So shake off the last of those cold, dark winter days and get outside with two of my favourite spring exercise routines:

1. HIIT

High-Intensity Interval Training (HIIT) is a circuit that increases your heart rate then brings it back down before bringing it back up again. It burns a ton of calories in a short amount of time. Always check with your doctor to ensure you’re cleared for high-intensity workouts.

 

What You Need: Just your body and lots of water!

Warm-up: 3-4 minutes of low-intensity movement (jogging, dynamic warm-ups, etc)

HIIT Routine:

All exercises sets are 1 minute on and 30 seconds of rest.

• Sprints x 4 sets
• Burpees x 2 sets
• Jumping Jacks x 2 sets

– WATER BREAK (less than 1 minute) –

• 10-15 pushups, 30 second upward plank x 2 sets
• 15-25 sit ups, 45 seconds glute bridge x 2 sets

2. Running Circuit

Sometimes your body needs a longer, low-intensity run. The steady state cardio is great for building endurance, burning calories and can be easier on your joints. This run incorporates a circuit throughout, allowing your body to try new movements while keeping your heart rate fairly steady.

You can do this circuit until you feel tired or for up to 5 miles. Always listen to your body while exercising.

Things You’ll Need: running shoes, hydration pack, watch (to keep track of your time), and a running route of 5 miles or less.

Warmup: start your run with some dynamic exercise movements or a 3-4 minute brisk walk to slow jog.

Running Circuit Routine:

• 5 minutes  x  jog at 40% effort
• 5 minutes  x  jog at 50 % effort
• 1 minute  x  jog at 30% effort (slow jog)
• Slow down, stop, then start the following:
  • 1 minute  x  walking lunges
  • 1 minute  x  walk
• 5 minutes  x  jog at 50% effort
• 3 minutes  x  jog at  60% effort
• 1 minute  x  jog at 30% effort (slow job)
• Slow down, stop, then start the following:
  • 30 second per leg  x  side-step squats (moving to the right or left)
  • 1 minute  x  walk
• 5 minutes  x  jog at 50% effort
• 5 minutes  x  jog at 60% effort
• 1 minute  x  jog at 30% effort
• Slow down, stop then start the following:
  • 10-15 elevated pushups*
  • 1 minute  x walk
• 5 minutes  x  jog at 50-60% effort

*For the push-ups you want your head well above your heart. Try to find a railing or some other prop for your push-ups