Outdoor workouts aren’t only for the summer months. Although it may be hard to get motivated to bundle up and get out there, outdoor winter workouts are not only fun, but working out in the cold and snow has plenty of benefits.
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Benefits Of Winter Workouts:
- You may burn more calories as your body works harder to keep your core warm
- Strengthen your heart – your heart works harder to distribute blood.
- Snow acts as resistance and helps build strength
- You get to improve your balance and stability with battling working out in the snow
- Stay happy and energized with the dose of Vitamin D – which is hard to get in the winter
- You will find you will workout harder to keep your core temperate up
For this total-body workout, go to your local park where you can use a bench, railings or playground to help with some of the strength training exercises. No weights needed, just bodyweight but you will feel it the next day.
Start with a light 20-30 minute jog. It is important your body warms up properly to avoid straining cold muscles.
Then, complete 3 to 5 sets of the following:
Standing Squat Hold
Find either a flat surface like a fence, railing or bench. Place your back against the surface and go down into a low squat and hold for 60 seconds.
Push-ups you can basically do anywhere and everywhere. Perform 15 push-ups before moving on to the next exercise.
Start in lunge position and with power explode yourself into the air and switch your leg position (ie. front leg to the back and back leg to the front). Perform 15 reps per leg.
You can do pull-ups in the playground on the monkey bars or similar equipment. If there is no bar to do this exercise or if you can not complete a pull-up, go to a bench or elevated surface and do a decline push-up with your feet above your shoulders. Perform 10 to 15 reps.
Bulgarian Split Squats
Find a railing, bench or elevated surface, place the top of your foot on the bar and lunge out trying to bring your back knee as close to the ground as possible. Aim to complete 15 reps per leg.
Now place your palms on the elevated surface and extend your legs out front. Try to bring your torso and bottom as low to the ground as you can without touching, keeping your back straight and close to the elevated surface. Perform 15 reps.
Sprint on the spot, lifting your knees as high as you can, for 60 seconds.
Hanging Leg Raises
Find a bar that is high enough that you can hang from. Hang with both arms extended with your pelvis rolled slightly backwards. Lift your straight legs until you for a 90-degree angle with your legs. If there is no bar, go to the ground for a set of mountain climbers. Perform 15 reps.
Jog home for your cool down so you don’t get too cold after sweating.
So now your motivated and inspired to hit the snow, here are a few tips for working out outdoors in the winter:
Winter Workout Tips:
- Wear layers so you can add on or take off
- Wear a hat
- Wear waterproof or athletic gloves
- Wear Stable Footwear (and if you have it water resistant)
- Wear thick socks to avoid frost bite
- Pay attention to your body and if you feel any discomfort, stop and go warm up indoors.
- Keep a phone on you and inform people approximately where you will be working out
- Avoid cold weather workouts if you have asthma, bronchitis, heart conditions or related health conditions
- Most importantly, judge the conditions. If it is icy out or really really cold, considered an indoor workout until it is safe to give it your all.
Lastly, have fun with it! Bring a friend or partner and challenge each other to go harder, faster and longer.