Try the following outdoor workout to boost your energy and metabolism. You can burn several hundred calories with this high energy, multi-activity workout. Self-monitor your exertion level by aiming for a 7 on a scale of 1-10. Adjust the intensity based on how you feel. Ready, set, go!
| Minutes | Activity |
| 10 | Warm up: Slow jog or power-walk |
| 5 | Step-ups* on high curb, flat bench or stairs; alternate two minute step-ups with a set of 10-20 pushups |
| 2 | Power walk |
| 1 | Jumping jacks |
| 2 | Slow jog |
| 5 | Sprints: 20 steps followed by one minute recovery jog; Alternate sprints (increasing each time by 10 steps) with recovery jog |
| 1 | Jumping jacks |
| 2 | Power walk |
| ** | Repeat sequence IF you are at a higher fitness level |
| 5 | Cool down: easy walk and gentle stretches |
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