Find Your Perfect Workout:
Beginner Outdoor Exercise Program (15 minutes):
- Warm-up (3 minutes):
- Jog in place for 1 minute.
- Arm circles: 30 seconds forward, 30 seconds backward.
- Leg swings: 15 seconds for each leg.
- Circuit Training (9 minutes):
- Walking lunges: 1 minute
- Push-ups (modified on knees or against a bench): 1 minute
- Bodyweight squats: 1 minute
- Step-ups onto a bench or sturdy surface: 1 minute
- Plank: Hold for 30 seconds
- Bicycle crunches: 1 minute
- Rest for 1 minute (optional)
- Cool Down (3 minutes):
- Slowly walk or march in place for 1 minute.
- Stretch your legs, arms, and back for 2 minutes, focusing on each muscle group for about 30 seconds.
Intermediate Outdoor Exercise Program (15 minutes):
- Warm-up (3 minutes):
- Jumping jacks: 1 minute
- Arm swings (across the body): 30 seconds
- Leg swings (front to back): 30 seconds each leg
- Interval Training (9 minutes):
- Sprint for 30 seconds
- Walk or jog for 1 minute
- Repeat the sprint-walk/jog interval 4 more times
- Rest for 1 minute
- Cool Down (3 minutes):
- Brisk walk or slow jog for 1 minute.
- Stretch your legs, arms, and back for 2 minutes, holding each stretch for about 30 seconds.
Advanced Outdoor Exercise Program (15 minutes):
- Warm-up (3 minutes):
- High knees: 1 minute
- Arm circles (alternate forward and backward): 1 minute
- Leg swings (side to side): 1 minute
- Tabata-style Circuit (9 minutes):
- Burpees: 20 seconds
- Rest: 10 seconds
- Mountain climbers: 20 seconds
- Rest: 10 seconds
- Jump squats: 20 seconds
- Rest: 10 seconds
- Push-ups: 20 seconds
- Rest: 10 seconds
- Repeat the circuit 2 more times
- Cool Down (3 minutes):
- Walk or slow jog for 1 minute.
- Perform dynamic stretches such as leg swings and arm circles for 2 minutes, focusing on increasing range of motion and flexibility.
