Now that spring has finally sprung, it is time to get out of the gym and take your workouts outside. Not only will you get your workout on, but being outside in the sweet sunshine will give you that extra dose of Vitamin D – a jump start to your summer glow. Who could resist that?

I know what you’re thinking – How can I receive the benefits of the gym without all of the equipment? Gravity and the beauty of using your own body weight to sculpt and tone will help you. Whether you want a cardio, strength or mind-body workout, the first step you can take is to walk out your front door.

CARDIO

Although I am all for a long run outside to get fresh air and clear my head, I know that a lot of people aren’t. To be honest, I did not start out this way. Even when I was in tip-top shape, I would get so bored running at a flat pace for anything longer than seven minutes. Fear not – there is a way to burn MORE calories in HALF the time.

The first cardio workout is for both runners and non-runners because you are not running for longer than 30 seconds without a break.  Here are some of the best workouts to blast fat and boost metabolism.

Cardio Workout #1:

For a 30-minute workout, alternate sprinting for 30 seconds and walking/jogging for a minute. Sprinting will spike up your heart rate so that you burn more calories while you rest.

Cardio Workout #2:

My other favorite type of cardio, that involves no running, is 20 seconds of an exercise, 10 seconds rest and a minute rest between every 5 moves. Here’s an example of a circuit I do first thing in the morning: Jumping Jacks (20 seconds)

Rest (10 seconds) High Knees (20 seconds)

Rest (10 seconds)

Lunges (20 seconds)

Rest (10 seconds)

Squat with a leg lift out to the side as you rise up (20 seconds)

Rest (10 seconds) Tricep pushups (20 seconds)

Rest (1 minute)

Aim to repeat this circuit 3-6 times or replace the moves with things such as plank dips, punches, buttkicks or burpees! It’s really up to you – be creative with it and have fun switching it up.

 

STRENGTH

Now that you have nailed cardio, what about strength?

Here’s a circuit that combines strength and cardio – double trouble!

  1. THIGHS. Squat jumps: sink far down into a squat and as you start to straighten you legs, press through your heels and jump up. Repeat for 10-15 reps.
  2. BUM. Lying on your back, come up into a half-bridge and press your heels into the ground. Swing your hips side to side, each time pressing your hips closer to the sky. Repeat for 30 reps.
  3. CALVES. Skaters: jumping from side to side landing on one leg each time. Repeat for 20 reps.
  4. ABS. Lay down on your back and place your hands by your sides. Straighten your feet to the sky and take a deep breath in. As you inhale, keep your legs straight and bring your legs down to the ground without actually touching the floor. Exhale, bring the legs back up and push your lower back into the ground. Repeat for 10-15 reps.
  5. ARMS. Sit on your bum and come up into a crab position with the only things touching the floor being your hands and feet. As you bend your elbows, extend your left foot in the air. Repeat with the right foot for 20 reps.
 

MIND-BODY

The best place to be in touch with yourself is outside, where no one can bother you and there is nothing but you and that sweet, sweet sunshine! Being in a place where there is no sense of claustrophobia is calming and will free your mind of any worries.

Begin by laying out a mat on the ground, preferably on the grass in order to have a little give beneath you. You can follow through with the following routine once or repeat up to three times:

  1. Lie on your back and bring one knee into your chest at a time. As you bring your knee into your chest, lift your shoulders up off the ground in order to engage your core muscles. Release and repeat on the other side several times.
  2. Come into a tabletop position and repeat a core strengthening and back lengthening stretch of alternations from cat to cow. Not a yogi? This simply means arching your back to the sky as you exhale and releasing your back as you inhale. Repeat several times.
  3. From tabletop, come onto your toes and push back into downward dog. Take several deep breaths here and keep that focused mind set for the rest of the routine.
  4. As you inhale, extend the left leg in the sky and bring your left leg to your right elbow and hold for eight seconds. Release your leg back up to the sky as you exhale. Bring the left knee to your nose and hold for eight seconds. As you exhale, release the leg back up to the sky. Finally, bring your left knee to your left elbow and hold for eight seconds. Release as you exhale and hold downward dog for five breaths. Repeat with the right leg.
  5. Come into a plank position on your elbows and hold it for 30 seconds. Your core muscles should be burning in the best way possible! Challenge yourself to a minute, then a minute and a half. See how long you can go and set a goal!
  6. Finally, release your body into child’s pose and come back to the nice, steady breath you found in the beginning.
I challenge YOU to swap your occasional gym workout TWICE a week! You can do it! It will save you time walking to the gym, it will get you more in touch with yourself and you get a head start on your hot summer looks! What