[2021 Outdoor Workouts] 5+ One-Minute Exercises to Challenge Your Body
- 1 Go outside and play!
- 2 Cardio Boost: Fast Feet with Step (from “Ready Set Zoom”)
- 3 Legs: Rear Foot Elevated Single Leg Squat (from “Zoom Fast”)
- 4 Core: Side Plank Leg Lift (from “Total Body Burn”)
- 5 Cardio Boost: Forward and Back Runs with Touch (from “Goal Getter”)
- 6 Arms: Tricep Dips with Single Leg Extension (from “Zoom Fast”)
Go outside and play!
“It’s important to make your workouts part of your lifestyle, and not just seasonal.” These wise words come from Eva Redpath, a Toronto-based fitness expert and Canada’s Nike Master Trainer. “Working out outdoors is a great way to break out of a routine and challenge your body,” she says. “Plus, it offers you flexibility to get your sweat on anytime.”
Redpath serves up these tips for moving your workout outside, no matter the season.
“I love to keep it fresh and switch up where I tackle my next workout. My favourite outdoor workouts are at the playground. You can incorporate surfaces, platforms and equipment like swings (as pictured) and monkey bars as part of your routine.
“It’s really important to dress according to the weather. As a rule of thumb, I always dress like it’s 10 degrees warmer to account for the rise in my body temperature as I tackle my workout. As the temperature starts to drop, I’m a big fan of layering and removing pieces as my body starts to warm-up.”
“Setting new goals is a great way to ensure you’re staying on track as the cold weather nears.”
Don’t be shy
“Greatness comes when we step outside of our comfort zones. If the thought of working out in a public park makes you uneasy, take it slow. Spend a few sweat sessions familiarizing yourself with your workout before you hit the park. I also like to exercise with a friend.”
Do each exercise as many times as you can in one minute before moving onto the next one. Repeat the entire sequence three times for a 15-minute workout.
Cardio Boost: Fast Feet with Step (from “Ready Set Zoom”)
In front of a step, stand with feet hip-width apart. Keeping your weight on the balls of your feet, step on and off the step, increasing your pace as you get comfortable.
Tip: Do this move against a curb or at the bottom step of a staircase.
Legs: Rear Foot Elevated Single Leg Squat (from “Zoom Fast”)
Stand in front of a box with feet hip-width apart. Reach one let behind you, placing your toes on the box. Squat down until the back knee is almost touching the ground. Return to standing and repeat.
Tip: Instead of a box, do this on a park bench, or even a swing. Do 30 seconds on each leg to complete your one-minute.
Core: Side Plank Leg Lift (from “Total Body Burn”)
Start in a side plank position, with your left forearm on a bench and left foot on the ground. Raise your right leg up as high as you can. Lower it to the start position and repeat.
Tip: Do 30 seconds on each side to complete your one-minute.
Cardio Boost: Forward and Back Runs with Touch (from “Goal Getter”)
Start with Feet hip-width apart and arms by your side. Staying low to the ground, run forward. Bending at the knees, touch your left hand to your right foot. Run backward and repeat, touching the ground each time.
Tip: Exercising outside means more space to play in. Chose a set distance to cover, like from one end of a swing set to the other. Do 30 seconds on each side to complete your one-minute.
Arms: Tricep Dips with Single Leg Extension (from “Zoom Fast”)
Sit on the edge of a box with feet planted on the ground. Grip the edge of the box, knuckles facing forward, a place hands shoulder width apart. Extend one leg and lift off the box. Lower your body in a controlled motion bending your elbows at 90-degrees. Keeping hips level and elbow close to your torso, push back up and repeat.
Tip: Instead of a box, do this on a park bench. Do 30 seconds on each side to complete your one-minute.