20-Minute Outdoor Workout Anyone Can Do
Leave a CommentSummer is in full swing -the sun is shining, the days are longer, and there’s no better time to soak up the warm weather. Whether it’s a walk in the park, a hike on a local trail, or a run around the block, outdoor activities are a great way to stay active. But have you considered taking your actual workout outside? It’s a refreshing change of pace for gym regulars and home-gym warriors alike. Getting your workout in while enjoying the outdoors? It doesn’t get much better than that.
As always, consult your healthcare provider before beginning this or any exercise program, especially if you have a medical condition or have not been physically active.
1. Body Weight Squats
Start standing in front of a patio chair or park bench with your feet shoulder-width apart. Next, bend your knees and your hips as if you were going to sit on a chair or bench. When you reach the bottom of your movement, touch your hips to the chair/bench and return to the starting position—complete 20 repetitions of this motion. Progress the difficulty of this exercise by holding the squat position at the chair/bench for five seconds before returning to the start position.
2. Walking Lunges
Start standing tall with your feet shoulder-width apart. Next, step forward with your right leg until your left knee is near the ground. Continue the exercise by stepping forward with your left leg until your right knee is near the ground. Try to avoid contacting the knees with the ground. Complete twenty total repetitions Progress the difficulty of this exercise by holding each lunge for two to three seconds before lunging again.
3. Standing Calf Raises
Start standing tall with your feet shoulder-width apart. Next, push through your toes to raise your heels off the ground. As you rise, try to go as high as you can without your heels turning outward. Once you reach the top of the raise, slowly return to the starting position. Progress the difficulty of this exercise by holding the calf raise at the top for five seconds before lowering the heels back to the ground.
4. Tree Push Ups
Start standing with your feet together and your hands shoulder-width apart on a decent-sized tree trunk. Your feet should be far enough away from the tree that your hands are holding you up. Next, slowly lower your body closer to the tree until your face is one to two inches away from the trunk. Return to the starting position and complete 20 repetitions. Progress the difficulty of this exercise by holding the descended position for five seconds before returning to the starting position.
5. Chair/Bench Dips
Start with your hands behind you on the edge of a chair or bench, with your hips and knees bent to approximately 90 degrees. Next, lower your hips towards the ground by bending your elbows. From here, return to the starting position. Complete 20 repetitions. Progress the difficulty of this exercise by holding the descended position for five seconds before returning to the starting position.
6. Jumping Jacks
Start with your feet together and arms resting comfortably at your sides. Next, jump and move your feet just outside of shoulder width while simultaneously moving your arms to the side and overhead. Jump again and return your feet and your arms to the starting position. Complete 20 repetitions. Progress the difficulty of this exercise by completing 50 repetitions or 20 repetitions as fast as you can.
If you still have time left after completing all of the above exercises, you can complete a second round and do them again.
You can’t beat getting a quick workout in and spending time outdoors— two great activities combined into one! If you ever experience pain during or after a workout, Athletico can help. Our free assessment allows you to spend 30 minutes with one of our rehab professionals to determine what is causing your pain and start you on your journey to feeling better.
*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.
The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.
