Out door Circuit training:
Outdoor Circuit Workout
If you're looking to spice up your outdoor walking or running workouts, this Outdoor Circuit Workout will take you through some tough intervals that will make your heart rate soar. By mixing up the moves and changing the intensity throughout the workout, you'll keep your body challenged and your mind interested. You can use this Perceived Exertion Chart to track your RPE (Rate of Perceived Exertion). Please modify the workout to fit your fitness level and goals.
| Time |
Activity |
RPE |
| 5 minutes |
Warm up - Brisk walking |
4 |
| 2 minutes |
Walk or jog
This is your baseline pace. You should feel as though you're working, but be able to carry on a conversation without huffing and puffing. |
5 |
| 1 minute |
Walking Lunges
Take a big step forward with the right foot and lower into a lunge (keeping the front knee behind the toe), step the left foot next to the right and then into a lunge on the left side. |
6 |
| 1 minute |
Speed walk or Run
Pick up the pace here so that you're above baseline |
7 |
| 1 minute |
Walk or jog
Slow down enough to lower your heart rate back to baseline |
5 |
| 1 minute |
Sprints
Choose an object in the distance (a tree, mailbox, etc.) and run or walk to it as fast as you can. Walk to recover and repeat the sprints for the full minute |
8 |
| 3 minutes |
Walk or Jog
Slow down to baseline. |
5 |
| 1 minutes |
Tree Pushups
Find a tree and stand a few feet away from it. Place hands on the tree in front of you at about shoulder level. Bend the elbows and lower towards the tree in a pushup. Push back up and repeat for up to 1 minute. |
6 |
| 1 minutes |
Scissor Jumps
Keep your hands on the tree for support and begin with the feet together. Jump up and bring the right foot forward, left foot back. Quickly switch feet and continue scissoring the feet as fast as you can for 1 minute. For added intensity, swing your arms along with the feet instead of holding onto the tree |
7 |
| 1 minutes |
Speed walk or Run
Increase your pace here so that you're working hard. |
8 |
| 3 minutes |
Walk or Jog
Slow down to baseline. |
5 |
| 1 minutes |
Long Jumps
Find a relatively flat stretch of sidewalk or trail and begin with feet together. Lower into a slight squat and jump forward with both feet as far as you can, swinging your arms to help propel you forward. Continue leaping forward for 30 seconds, take a walking break, then finish out the minute |
8 |
| 1 minutes |
Speed walk or Run
Go at a pace that allows you to lower your heart rate a bit. |
6 |
| 1 minutes |
High Jogs
As you jog, lift the knees up to hip level (if you can). |
7 |
| 1 minutes |
Low Jogs
As you jog, bring the heels up towards the glutes as far as you can (as though kicking your own butt). |
7 |
| 3 minutes |
Walk or Jog
Slow down back to baseline. |
5 |
| 3 minutes |
Cool down with an easy walk |
3-4 |
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