Your 20-Minute Last Blast of Summer Outdoor Interval Workout

[fa icon="calendar"] Thu, Aug 31, '17 / by Krista F.

outdoor-interval-workout

Get outdoors for your next workout to celebrate the summer season before chillier days come your way. Here’s a 20-minute Last Blast Interval Workout that will challenge your heart and muscles. You’ll spend 3 minutes on a cardio drill, followed by a minute of bodyweight strength work. The no nonsense- basic, but not bland- movements can be done on grass or pavement wherever you want, whenever you want. You’ll be walking, running and skipping. No equipment needed other than a stopwatch and an attitude that’s as brilliant as the shining summer sun!

Try This 20-Minute, Last Taste of Summer Outdoor Workout

#1 Three Minute Fast Walk: Walk, but push yourself to move briskly.

You should be warm and starting to break a sweat by the end of the walking bout.

Walking Lunges:

Take a big step forward with your right foot. Bend your right knee to a 90-degree angle while keeping your knee over your ankle. Your left heel should be lifted. Straighten your right knee and step through with your left foot to perform a lunge on the left side.

Repeat 30 times each leg for a total of 60 lunges.


You May Also Like: 5 Delicious and Healthy BBQ Recipes to Cap Off Your Summer!

#2 Three Minute Run:

Nothing fancy here. Just run for three minutes without stopping.

Squats with Alternating Knee Lifts: Place your feet shoulder width apart. Press your weight into your heels and bend your knees to a 90-degree angle. Don’t let your knees come over your toes. As you straighten back up, lift your right knee. Do another squat and lift your left knee as you rise.

Do 20 on each leg for a total of 40.

#3 Skip/Run/Skip/Run:

AdobeStock_118296720.jpeg

This is exactly what it sounds like! Skip for 30 seconds. Then, run for 30 seconds. Repeat three times.

Tricep Dips:

If there is a bench or a low ledge sit on it! If not, sit on the ground. Position your hands underneath your shoulders with your fingertips pointing toward your rear end. Place your heels on the ground. Your knees should be bent. To dip, lift your keister up and start bending your elbows to a 90-degree angle. Keep your hips off the ground or bench and straighten your arms to return to start.

Do 30 repetitions.

#4 Skaters:

Start stepping side-to-side. Speed it up until you are bounding. Go as fast as you can for 30 seconds. Rest 15 seconds.

Repeat 3 times.

Push-ups:

To do a basic push-up, place your palms on the ground a little bit wider than your shoulders. Tighten your glutes, abdominals, and legs to hold a strong plank.Your shoulders, hips, and heels your be aligned. Slowly bend your arms, so your chest lowers to the ground. Keeping your body level, straighten your arms.

Repeat 30 times.

#5 Run Back Home and Stretch!

Make sure to hold static stretches (at least 10 seconds each) for calves, quadriceps, hamstrings, and triceps.

What are you waiting for? Open the door and get on out!

10-day trial pass

Topics: interval training, outdoor workouts

Krista F.

Written by Krista F.