{"id":101738,"date":"2015-05-07T12:07:52","date_gmt":"2015-05-07T17:07:52","guid":{"rendered":"https:\/\/www.dietsinreview.com\/diet_column\/?p=101738"},"modified":"2015-05-07T12:07:52","modified_gmt":"2015-05-07T17:07:52","slug":"30-minute-outdoor-fitness-circuit-that-lets-you-skip-the-gym","status":"publish","type":"post","link":"https:\/\/dietsinreview.com\/diet_column\/05\/30-minute-outdoor-fitness-circuit-that-lets-you-skip-the-gym\/","title":{"rendered":"30-Minute Outdoor Fitness Circuit That Lets You Skip the Gym"},"content":{"rendered":"

Take it from AcaciaTV motivation coach Alison Heilig, you don\u2019t have to join a gym to get in shape and lose weight. Heck, you don\u2019t really even need any equipment.<\/p>\n

\u201cEvery time, we change it up and make a game of it to keep it exciting,\u201d Heilig said of her weekly workouts with her neighborhood running club.<\/p>\n

Want to join in on the fun? Lace up your shoes and try this outdoor fitness circuit. After a 5-minute warm up, alternate between 2 to 5 minutes of walking or running and these four fitness moves. Do a 5-minute cool down at the end. Start with one circuit and build up to three!<\/p>\n

\"stair<\/p>\n

STAIR RUNNING<\/strong><\/p>\n

Find a set of stairs with at least 20 steps and sprint up to the top. Jog down and repeat for a total of 3 sets. If you can\u2019t find a staircase long enough, just do more reps on a shorter set or use a curb, bench, or box to do step-ups for 1-2 minutes. Challenge yourself by taking the steps two at a time.<\/p>\n

\"push-ups-acacia\"<\/p>\n

OUTDOOR PUSH-UPS<\/strong><\/p>\n

Start in a plank position balanced on your palms and the underside of your toes with your palms placed directly beneath your shoulders and your legs out straight. Bend your elbows and press them in towards your body as you lower yourself in a straight line towards the ground. When your upper arm is parallel to the floor (or as much as your strength allows) push back up. Aim for 8-15 reps, 2 sets with 30 seconds of rest in-between. If this move is too challenging, try it standing up and leaning into a wall or with your hands on a bench.<\/p>\n

\"planks-acacia\"<\/p>\n

PLANKS<\/strong><\/p>\n

Get into the same plank position as the previous exercise. Bend your elbows about an inch, engage your core and hold for 10 slow counts. Do 3 reps with a 30 second break in between. Gradually build up to a 30 count hold.<\/p>\n

\"sprints\"<\/p>\n

SPRINTS<\/strong><\/p>\n

Pick up your pace and sprint for 100 steps; it doesn\u2019t matter whether you walk or run so long as you give it a good effort. Push yourself to the point that feels just outside your comfort zone, where you can hear your breathing and feel your heart thumping in your chest. Repeat twice resting for 30 seconds in between reps.<\/p>\n

And if you\u2019re in the mood for a little variety that\u2019s just as fun and easy, check out AcaciaTV\u2019s 100+ hours of streaming workout videos<\/a><\/strong>. It\u2019s the perfect way to get a great workout at home, on demand for one low price!<\/em><\/p>\n

Also Read:<\/strong><\/p>\n

The Ultimate Guide to Push-Ups<\/a><\/strong><\/p>\n

Here’s How to Adapt to Running in the Heat<\/a><\/strong><\/p>\n

4 Super Effective Leg Workouts from Gerren Liles<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Take it from AcaciaTV motivation coach Alison Heilig, you don\u2019t have to join a gym to get in shape and lose weight. Heck, you don\u2019t really even need any equipment. \u201cEvery time, we change it up and make a game … Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":78,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[18,93,58],"tags":[10885,8440,5474,5692,2056,211,772],"class_list":["post-101738","post","type-post","status-publish","format-standard","hentry","category-fitness","category-mens-health","category-womens-health","tag-acaciatv","tag-homepage","tag-outdoors","tag-plank","tag-push-ups","tag-running","tag-stairs"],"acf":[],"_links":{"self":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/101738","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/users\/78"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/comments?post=101738"}],"version-history":[{"count":2,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/101738\/revisions"}],"predecessor-version":[{"id":101746,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/101738\/revisions\/101746"}],"wp:attachment":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/media?parent=101738"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/categories?post=101738"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/tags?post=101738"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}