Picture this: the sun is out, the air is fresh, it’s warm but not hot, the kids and the pets are playing outside, and it’s an absolutely beautiful day. If you were planning on working out that day, would you really want to stay cooped up inside a gym when it’s so nice outside? Well, the good news is, you don’t have to! In fact, there are a lot of reasons why working out in the open is actually something you should be doing. There are a lot of health benefits that come with spending a little time outdoors. Studies show that about 50% of the population are actually deficient in Vitamin D. Vitamin D is crucial when it comes to helping your body absorb calcium to keep your bones and teeth strong and healthy. It’s also believed to have a role in fighting diseases like cancer, heart disease, hypertension, diabetes, and viral infections. Vitamin D deficiency can then lead to health and bone deterioration that might escalate to osteoporosis or other health complications. You can get your daily dose of Vitamin D just by exposing your skin to the sun every day. And no, sunlight through windows doesn’t count. You need to get that direct sunlight onto your skin to help it produce some much-needed Vitamin D. Working out outside will expose you to a decent amount of sunlight to produce the Vitamin D you need to avoid insufficiency. Exercising out in the open will also expose you to some fresh air. Getting fresh air into your lungs can actually boost your immune system. It’s also proven that fresh air can help you lose weight more quickly and effectively. Want to start your workout for outside now? Here is 15 minute full body workout that you can do outdoors:
Before you start your workout, it’s really important that you warm up first. You can either run, jog, or walk for your outdoor warm up and you can either do this in place, plan a route, or do some laps around your park or neighborhood. Warm up for about 20 minutes to get your heart rate up and to make sure that you don’t get any muscle cramps during your workout. After you warm up, stretch out to make sure you are nice and limber!
This is your cardio interval between every toning exercise you will do. Run in place and get your knees up as high as they can go, and do it as fast as you can. If you can get your knees up to your chest each time, the better it will be. Push yourself and do this for 30 seconds between each exercise.
For this, you will need a sturdy elevated platform like a stone/cement park bench, or a thick wall that you can step and jump on. Stand and face your elevated surface. Then, quickly step one foot up on it, jump, land back on your foot on the bench, and land your other foot on the lower step. Do this all in quick succession. Do 20 reps with your legs alternating.
Stand with your back against the bench. Bend your knees and place the heels of your palm on the bench as if you’re sitting on an invisible chair. Put your weight on your hands and slowly bend your elbows and push back up again to straighten your arms. Do 20 reps of this. Alternatively, you can lift one leg up straight while doing your tricep dips and do 10 reps with each leg.
Elevated Lunge and Twist
Stand with your back to the bench. Extend one foot backwards and place it on the bench behind you with the top of your foot flat on its surface. Place your hands on the sides of your head with your fingertips touching your temple and your elbows out to the side. Then, bend the leg planted on the ground to do a one-legged squat and while doing that, do a crunch, twist to the side of the bent leg, and touch your elbow to your inner thigh or knee. Do 15 reps of this on each leg.
Find a grassy area where you have enough space to move around. Stand straight, squat down on your tiptoes and place your palms on the ground. Then, step or jump both your feet back to do a plank position with your hands and toes the only thing touching the ground. You can do 1 pushup while you’re in that position. If not, jump both your feet forward between your hands to go back to your squat position. Stand up straight then do a jump with both your hands raised overhead. Do this all in quick succession. Do 20 reps of this.
Muffin Top Melter
Find yourself a nice patch of grass or a bench without a backrest. Sit down with your legs extended in front of you. Place your hands slightly behind you and rest your weight on them. Then, slowly lift up your legs with your knees bent slightly. Take your hands off the floor, keep your balance by tightening your core. Then, twist from side to side and touch the floor with your fingertips when you twist. Make sure you feel the burn in your abs and the only parts of you touching the ground are your buttocks and fingertips. Do 20 reps of this.
Stand with your back facing the bench or an elevated platform. Place your hands on the ground and put both your feet up on the bench so that you are in a pushup position with your feet elevated. Do 10 reps of this. Then face the bench and place your hands on it with your toes on the ground so that you’re in a pushup position with your torso elevated. Do 10 reps of this, as well. Then, just do normal pushups on the ground and do 10 reps.
Find a space for yourself and go down on your elbows and toes to do a plank. Hold this for 60 seconds. Then, cross one foot in front of the other, place your other foot on top of it so that they’re facing to the side. Take one elbow off the floor, place it on your hip, and face to the side your feet are facing to do a side plank. Do this for 30 to 60 seconds depending on your stamina and do the same on the other side.
Stand with your legs shoulder width apart. Do a normal squat but as you come back up, kick one leg up and touch your foot with the opposite hand. Keep your knee straight as you do this. Do 20 reps of this.
Take It Outside
Now, that you know the benefits of exercising outside, go out and get some sun and fresh air while you work out! You might find yourself a lot more refreshed and energized. Not only is the sun and fresh air good for your body physically, going out and seeing your surroundings can ease your stress and promote well-being. So, if you see that it’s a nice day out, take advantage of it, skip the gym, and get some exercise outside.