Outdoor circuit training workouts are a powerhouse in the world of fitness. They integrate cardio and strength training into one session, providing an all-around efficient way of building physical capacity and burning fat. Circuit training in an outdoor environment brings a fresh and invigorating dimension to exercise, making it a rewarding experience that goes beyond just losing weight and gaining muscle.
Not only do outdoor circuit training workouts engage all major muscle groups, but they also ensure you’re constanly moving, essentially giving you a two-in-one workout. The variety of exercises prevents boredom, pushing you to challenge yourself with each new move. Performing these workouts outside allows for varying intensities which amp up your energy consumption, hence maximizing calorie burn.
Outdoor circuit training workouts boost cardiovascular health, too. The dynamic exercise sequences incorporate high-intensity intervals that prompt heart rate elevation. This strengthens the cardiovascular system over time, reducing the chances of heart-related diseases. It’s not just the heart that benefits though. Regular sessions of outdoor circuit training workouts can lead to improvements in balance, agility, and overall fitness.
An underrated advantage is the mental health boost these workouts offer. Exercising outdoors can reduce stress and help clear the mind. The exposure to greenery and open spaces can have a calming effect, releasing endorphins and promoting a more positive mood.
Exploring Different Types of Outdoor Circuit Training Workouts
There is a wealth of exercises that can be incorporated into outdoor circuit training workouts. Here are a few of the most popular ones, each promising a full-body challenge that builds strength and stamina.
Sprints are a staple of any outdoor circuit training. They’re a high-intensity exercise that raises heart rate and accelerates caloric burn. The great outdoors offers varied terrain, making sprinting an adaptable workout that could be challenging and fun.
Push-ups and burpees are two bodyweight exercises that need no equipment. They target multiple muscles and are efficient core strengtheners. They are powerful complements to any outdoor circuit training workout.
Jumping jacks and squat jumps are also typical components of an outdoor circuit training session. The jumping action intensifies the workout, using up more energy and therefore more calories.
Further, there are obstacle courses. Outdoor spaces are ideal for setting up challenging obstacle courses. They engage various muscle groups and make for ever-changing and entertaining workouts.
Frequently Asked Questions
1. How often should I do outdoor circuit training workouts?
Ideally, outdoor circuit training workouts should be done two to three times a week. This ensures ample time for muscle recovery. Overtraining could lead to injuries and reduce the effectiveness of workouts.
2. What is the best time to do outdoor circuit training workouts?
Outdoor circuit training workouts can be done anytime. Some find it refreshing to start the day with a workout, while others prefer burning off the day’s stress with an evening session. However, it’s best to avoid peak sun hours to prevent overheating or sunburn.
3. Can beginners do outdoor circuit training workouts?
Absolutely. Outdoor circuit training workouts are adaptable to fitness levels. Beginners might opt for shorter sessions with longer rest periods in between exercises. As fitness improves, duration and intensity can gradually be increased.
Step-by-step Guide
Here is a 15 step guide to an outdoor circuit training workout:
1. Start with a warm-up. This could be a brisk 5-minute walk or light jogging.
2. Start your first circuit with a 30-second sprint.
3. Follow with push-ups for another 30 seconds.
4. Take a 10-second rest.
5. Resume with 30 seconds of burpees.
6. Go on to do 30 seconds of jumping jacks.
7. Have another 10-second rest.
8. Continue with 30 seconds of squat jumps.
9. Round out the circuit with 30 seconds of high knees.
10. Rest for 30 seconds after completing the circuit.
11. Repeat the circuit 4 more times.
12. Take a longer rest (2 minutes) after all circuits are completed.
13. Cool down with a slow 5-minute walk or stretch.
14. Stay hydrated. Drink water before, during and after the workout.
15. Remember to start with what’s comfortable for you then gradually increase the intensity and frequency of the workouts as your fitness level improves.