It only takes 10 minutes to do an effective bodyweight workout!
I just recently held my first fitness in the park session offering free workouts to the public. Living in Austin is something to take advantage of, so I decided to make use of the city that is available to me in order to reach others. The atmosphere was very inspiring since there are always so many different forms of athletics going on outdoors here. I love hosting hiit bootcamp style workouts while being surrounded by acro yogis, slack liners and runners. I definitely hope to do more of these in the future!
I came up with three slightly different routines and taught one every hour. Whether you were attending or couldn’t make it- I want to share these with you! All three routines are about 10-15 minutes total and each one is a mix of cardio and complete body sculpting. Exercise details are listed below the posted workouts.
Workout #1 of my fitness-in-the-park series for full body cardio and toning:
Workout #2 of my fitness-in-the-park series for full body cardio and toning:
You can view a video for this workout over on my YouTube channel at Body Compass Discovery’s Full Body Cardio & Toning Routine #3.
Workout #3 of my fitness-in-the-park series for full body cardio and toning:
– High Knees x 40 seconds
Stand with feet slightly apart and arms by your side. Jump from one foot to the next. While doing this raise your arms out in front of you, elbows bent, so that your knees try to touch your hands. Try to get your knees to the height of your hips.
– Squat to Cross Crunch x 10 each side
Place your hands behind your head and sink down into a squat position. As you rise up bring your right knee high up by your waist and crunch down with a twist so your left elbow meets your knee. Straighten out and plant both feet on the ground, then squat back down and repeat on the opposite side.
– Reverse Lunge to Front Kick x 10 each side
Start in a standing position with your legs together. Step one foot backwards and sink down so that both knees are bent at a 90 degree angle (one up and one down). Use the back leg to push yourself back to the original standing position with your feet together. Bring that same leg forward for a front kick, then back to start. Repeat with the other leg.
– Alternating Leaping Side Lunge x 20 each side
From a standing position step out to one side and sink down into a side lunge, touching the ground. Leap up to neutral and shuffle to sink down into a side lunge on the opposite side. Repeat from side to side.
– Mountain Climbers x 40 seconds
Get down on the ground in a plank position with feet together. Keeping the arms straight under your shoulders with hands on the ground, jump your right foot out to close to your right hand. Your knee will be bent and your other leg will remain straight. Bring the right foot back and then repeat on the left side. Switch legs over and over for multiple reps.
– Curtsy Lunges x 10 each leg
Start in a standing position with feet together. Step your right leg backwards and to the left as you sink down into a rear lunge. This will result in your thighs crossing so that you are in a curtsy position, with your front leg remaining stationary with the knee bent and up in front of you. Push with your right foot to rise back up, bringing the leg back to meet the other. Repeat with your left leg crossing back down to the right.
– Frogger x 12
Begin in a low squat, slightly hunched forward with your hands on the ground. Thrust your legs out behind you and land in a plank. Jump your feet back up to meet your hands, returning to a low squat. Repeat.
– Butterfly Sit-Ups x 20
Lie flat on your back with your legs in a butterfly position (knees out and bottom of feet touching) and arms outstretched. Use your abdominals to pull yourself upright to a seated position. As you come forward bring your arms from above your head to touch in front of your toes. Flow back down until your back is on the ground again, then repeat.
– Bicycle Crunches x 20 each side
Lay down with your arms behind your head and your legs straight out in front of you with feet off the ground. Bring your right knee in as you crunch up and twist so your left elbow can meet it. Go back to neutral and repeat on the other side, going back and forth.
– The Hundred x 40 seconds
Lie on your back with chest raised so your gaze is towards your toes and legs lifted off the floor slightly. While tightening your abs, pulse your arms quickly up and down by your sides. Keep your legs straight and in the air. Continue until the time is up.
Don’t forget to stretch before and/or after! You can follow along with my video on my YouTube channel at Body Compass Discovery’s Flexibility Stretch Routine.
Disclaimer: I am not a physical trainer, I am simply sharing workouts that I choose to do for myself. These exercises may not be suitable for everyone and should be attempted with caution. You are participating in these exercises at your own risk. By engaging in these activities you are the judge of your own fitness level and capabilities and assume any risks of personal injury.