That fresh air, the beautiful nature. Take a deep breath and get started with these exercises that are perfect for outside! Bet you will feel more energetic?
Jumping rope is good for your strength, speed and fitness. Jumping for ten minutes burns about 100 calories. The faster and more powerful you jump, the higher your energy consumption, but it also depends on, for example, your height and weight. Take a jump rope to the park (or pretend by mimicking the movement with your arms) and jump 10 times for 1 minute. You can pay attention to this when you go skipping ropes.
Read also: 6 exercises you can do on an airplane
Short runs at a fast pace is a perfect interval exercise. Sprinting is so effective because your body has to restart and accelerate after each stop. This causes your heart rate to peak and you burn more energy than if you were walking continuously at one pace. Do 10 100m sprints, rest 30 seconds, do 10 more sprints, rest 30 seconds, and do 10 more.
Pull-ups are tough, but you train your upper body to the maximum. Hang from a bar or (climbing) rack. Lower your body completely so that your arms are straight. Then extend your legs up in front of you so that your body forms a ninety-degree angle. Hold for a moment and then lower them back down. Do 4 x 3 reps to shape the muscles in your forearms, biceps, shoulders, back muscles and your core.
Incorporate crunches into your workout routine to work your abs. Lie on your back with your knees bent and your feet flat on the floor (or hook them under a fence or beam). Then lift your head and shoulders off the floor until you feel your abs tighten. Place your arms on your chest and make sure you don't lift your shoulders too high, so you avoid a round back. Do 4 sets of 20 crunches.
This exercise trains your entire core and especially your abs get a hard time. Sit on the floor. Pull your knees up so your feet are off the floor and tighten your abs. Keep your feet off the floor for a minute. Is this easy? Then stretch out your legs. Do 4 sets of 1 minute.
The burpee trains your arms, legs, buttocks and core. You start by standing up straight. Bend your knees with your buttocks back, as if you were doing a squat. Then place your hands on the floor. Extend your feet back. This puts you in the starting position of the push-up. Do the push-up and jump up from the push-up. Stand up straight again. You have now done one burpee. Do 4 sets of 10 burpees. Watch your technique, otherwise the burpee could be a bad idea.
