30-Minute Outdoor Workout for Beginners

Spring is here and there's no better time than now to get fit in the great outdoors.

The fresh air, the sun shining on your face, the beautiful colors of the trees. Nothing beats it!

According to Women's Health Magazine, "taking your workout outdoors can burn 5 percent more calories, thanks to wind and varied terrain. And fluctuating outdoor temps further increase the number of calories you torch by about 7 percent because your body has to work to keep your thermostat dialed in to 98.6 degrees."

Plus being outdoors can be an incredible stress release.

Despite all these benefits, many people are reluctant to exercise outdoors because they feel embarrassed or they simply don't know what to do.

That's why I've put together a 30-Minute Outdoor Workout for Beginners. Not only will you look like a fitness pro, you're going to burn a ton of calories doing it.

This workout contains the same principles we use in our outdoor Boot Camp Body Blast classes where we focus on quick bursts of energy and constant movement. Your workout will roughly be 45% strength, 45% cardio, and 10% flexibility. The perfect fitness mix.

Enjoy!

What you'll need: Water bottle, watch, upbeat music (recommended). Pick an area of the park where you have access to park benches, tables or a playground.

Instructions: You will alternate quick bursts of cardio-based movements such as fast-walking, jogging or running with strength exercises. The strength portion of the routine is timed so if you get tired, catch your breath and continue until your time is up. It is important that you start at a pace you feel comfortable with.

Warm-up, 5 minutes: Walk around the park at a quick pace while swinging your arms front to back. You should be breathing hard, but still be able to hold a conversation.

Bench Press Up, 1-min.: Place your hands about shoulders width apart on the back of a park bench. Slowly lower your chest (think mid to upper ribs) towards the bench and push yourself back up to the start position. Focus: Arms, chest

Variations: Alternate rounds where you keep your hands far apart and close (elbows will rub against ribs). This will target different parts of your chest and arms.

Fast walk, jog or run for 3 minutes

Tricep dips, 1-min.: Sit on a park bench and grip the bench with your hands. Slide yourself forward until your hips are off the bench. Slowly lower yourself down, keeping your elbows pointing back and your knees at 90 degrees. Once you've lowered yourself as far as possible push yourself back up. Repeat. Focus: Triceps (back of arms)

Variations: Try keeping your feet straight for more of a challenge.

Fast walk, jog or run for 3 minutes

Step ups, 1-minute (see image above): Place left foot on the bench. Using your arms to help with momentum drive yourself up until you are standing on the bench. Step down and repeat w/ right leg. Continue alternating. Make sure to keep your stomach tight. Focus: Legs, glutes, stomach

Variations: For more of a challenge do this as fast as you can. Or step up with one leg for 30 seconds and then switch the other leg for 30 seconds.

Fast walk, jog or run for 3 minutes

Repeat this entire sequence until you have reached the 25 minute mark. Challenge yourself every time to see how many rounds you can do before your time is up. Leave 5 minutes at the end to stretch your quads, hamstrings, arms and chest. Drink plenty of water.