Outdoor Series: 20-Minute Outdoor Boot Camp Workout
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Just because summer is over doesn’t mean you can’t take your exercise outside anymore. Health and wellness coach Caroline Jordan has designed the ultimate outdoor boot camp workout for you to engage in at the beach or even in your backyard.

If you’re feeling like you need a breath of fresh air and don’t want to deal with fighting for the elliptical today, this 20-minute workout will get your heart pumping and your muscles burning.

20-Minute Outdoor Boot Camp Workout

Let’s get ready to perform some HIIT exercises that will work out the whole body, boost your metabolism and melt away unwanted fat in 20 minutes.

Warm-Up Session

Perform each exercise for 60 seconds:

  • Jumping jacks
  • High plank to low plank (Make sure your shoulders are in line with your hips and stacked above your wrists in high plank. Move down to your forearms to perform the low plank. The core must be engaged the entire time.)
  • Squats (Make sure all 10 toes can be seen in front of your knees when you squat.)
  • Mountain climbers
  • Squat jumps (When you come back up, hop to bring your legs together and lower down to squat.)

Main Workout

Perform each exercise for 30 seconds:

  • High knees
  • Push-ups
  • High knees

Perform each exercise for 60 seconds:

  • Burpees (Make sure that when you jump your feet toward your wrists that you land softly. Avoid landing on your toes and instead rest your heels on the ground.)

Perform each exercise for 30 seconds:

  • Squats or squat jumps
  • Left side plank
  • Squats
  • Right side plank

Perform each exercise for 60 seconds:

  • Alternating reverse lunges

Perform each exercise for 30 seconds:

  • Burpees
  • Alternating reverse lunges
  • Burpees
  • Alternating reverse lunges

Perform each exercise for 60 seconds:

  • Triceps push-ups (Make sure your elbows remain close to your body as you lower down during the push-up.)
  • Jump lunges

Core-Focused Cool Down

Perform each exercise for 60 seconds:

  • Tabletop triceps dips
  • V-ups (As you sit with your knees bent and feet flat on the floor, extend your arms overhead and lean slightly back. Lift your legs diagonally to position your body in a “V” shape.)
  • Russian twists
  • Tabletop single leg reach
  • Downward-facing dog (Focus on your breath and stay relaxed as you feel a good stretch in your legs and lower body.)

Working out outdoors has proved to bring a ton of positive benefits to our overall health and well-being with a little-added challenge of the natural terrain.

Workout adapted from furthermore.equinox.com.

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