8 Effective Slimming Exercises: Outdoor Circuit Workout
Warm summer weather is a great excuse to train outdoors. We have compiled for you a complete program for one outdoor workout: it consists of 8 exercises that will need to be repeated 3-4 times. This workout is called a circuit workout – it burns more calories and uses all muscle groups.
The main rules of circuit training
In order for the training to be effective and not harm your health, be sure to adhere to the following rules:
- Warm up before exercising.
- Perform a set of exercises with minimal rest between them (no more than 30 seconds).
- After each lap, rest for 2-3 minutes, then start a new lap.
- Stretch after your workout.
Exercises
Each exercise is performed for 30-60 seconds (depending on your physical fitness).
Jumping Jack
Stand up straight with your arms at your side, your legs together. While inhaling, jump, while spreading your legs and arms slightly bent at the elbows to the sides. As you exhale, return to the starting position.
Classic lunges
Stand up straight: feet shoulder-width apart, hands on the waist, belly tucked up. Take a wide step forward and, keeping your torso straight, transfer your center of gravity to your forward leg and sit down on it. At this point, the front leg is bent at the knee at a right angle, and the back leg is a few centimeters above the floor, but not touching it. Hold your breath and, leaning on your outstretched foot, rise from the squat and step back with your front leg to the starting position. The next rep is a lunge with the other leg.
Rock climber
Stand in a plank position on your arms. Tighten your stomach, straighten your back, the lower back does not bend or arch. Inhale and as you exhale, pull your right knee towards your right elbow. While inhaling, return to the starting position and repeat on the other side.
Running in place with raising the knees
Stand up straight, bend your arms at the elbows and extend at chest level, palms down. Raise your knees one at a time so that they touch your palms.
Climbing the bench
A tall stone or concrete block will also work for this exercise outdoors if there is no bench. Stand up straight and place one leg on the bench, making a right angle at the knee joint. Tighten your belly. Inhale and as you exhale, shift your body weight to your leg – climb onto a bench with an emphasis on the heel. Place your other leg fully on the bench. Return to starting position and change legs.
Knee push-ups
Take the plank position. Then lower your knees to the floor and cross your legs at the ankles or lower legs. Spread your arms shoulder-width apart. As you inhale, bend your arms at the elbows and touch the floor with your chest. As you exhale, squeeze out from the floor, return to the starting position.
Jump squats
Stand up straight with your legs wider than your shoulders. Bend your knees and lower yourself to a squat position, with your hands together in front of you. The thighs should be almost parallel to the floor, with a right angle between the lower leg and thigh, the heel completely on the floor. Jump sharply straight up, lower your arms along your body. Do not lower your head, stretch the top of your head up. Return to the squat position. Continue to move dynamically, increasing or decreasing the speed of the exercise as needed.
Elbow plank
Lie on the floor with your elbows exactly under your shoulders and straighten your legs. Lift your pelvis off the floor so that your body forms a straight line from your ankles to your shoulders. Tighten your abdominal muscles, squeeze your buttocks and hold this position for a given time.