Outdoor Cardio Meltdown
10 Long Jumps: Do a long jump the length of your mat or towel, and then shuffle backwards to your start position.
10 Pushups: Kneeling or full, depending on your fitness level.
15 Sumo Squats: Stand up with your feet wider than your hips and your toes slightly turned out as you sit back into a squat.
15 Burpees: Start with a jump, and then squat down, place your hands on your mat, and jump out into a plank position. Jump feet back towards your hands, pop up into standing position, and finish with a clap at the top.
20 Bicycle Crunches: Lie on your back and bend both knees into your chest, hands clasped behind your head. Find a focal point to the left and right of your body. Look at those two focal points as you twist and crunch to each side, reaching your right elbow to your left knee, and vice versa.
20 Mountain Climbers: Start in a plank position and alternate driving your knees into chest, keeping your hips flat and parallel to the ground.
Make sure you time yourself performing the full meltdown, and try to beat your best time with your next workout.
Hit the Court
Have a basketball or volleyball court nearby? Make it your personal gym with this super-effective high-intensity interval training (HIIT) plan from Andrea Metcalf, celebrity fitness trainer and host of Put Your Money Where Your Mouth Is.
“This workout burns major calories and is what I did when I was training [to climb] Mount Kilimanjaro because it increases [maximal aerobic capacity],” Metcalf says.
How it works: Use the outline of a basketball court (or a similarly sized court) to perform the three fat-burning drills below.
Sprints (5): Sprint from one end of the court to the other, running forward and then jogging back backwards. Repeat 5 times total.
Lateral hops (30): Jump over and then back along the full court line, facing forward the whole time. Do 30 hops total (1-2 lengths of the court)
Side shuffles (6): Do side shuffles the full distance of the court and back,. Repeat 6 times total.
The entire workout should take about 15 minutes and will have you sweating buckets!
Who needs a gym full of equipment when you can get a total-body strength and cardio workout just by using a variety of balls outside? Gather up a bunch of balls—basketballs, soccer balls, Swiss balls, whatever you’ve got—and then create drills using them as weights, cones, and/or to create instability, says Laura Williams, a certified personal trainer and founder of Girls Gone Sporty.
Try this drill: Set two balls next to each other on the ground, and then place a third ball about 10 feet away. Starting on the side with two balls, pick one up and run, slide, or even dribble it between your feet to the other side. Once you get there, switch balls, leaving the one you had and picking up the one that was already there. Continue moving the balls back and forth until you’ve moved each ball 10 times, Williams says.
Get creative and create a whole circuit in your backyard or the park using the balls to do unstable pushups, add weight to lunges, slam into the ground… the possibilities are endless!