Savvy Fitness Challege #1: Here Comes the Sun

The sun is shining and the weather is warm—no better time than to try my first summer fitness challenge!

CHALLENGE:

Exercise Outside

Exercising outdoors can be an exhilarating break from the monotonous routine of the gym. Many of you are home from school or have a lighter workload and I recommend taking advantage of the extra time to get outside. There are so many types of exercise you can do outdoors! Summer provides an excellent opportunity to make strides in your personal fitness or to get started in an exercise routine. (Also fantastic for working on your tan).

Grab a friend! Or Go it Alone! Either way here are my TOP 8 picks for the perfect outdoor workout for the savvy co-ed…

1. Hiking

For the adventurer in all of us hiking is a great way to get outdoors.  It’s fun for friends and pets alike.  Hiking can suit people of all fitness levels and can provide an escape into the wild.  If you aren’t sure if there are any trails in your area check out this awesome hiking site and enter your zip code. The website provides all the information you could possibly need such as length and skill level in addition to trail ratings by site members.  Remember, when you go hiking always tell someone where you’re going and how long you’ll be gone (just in case).  Don’t forget to bring water, sunscreen, and a hat!

2. Skating/Rollerblading

I bet it’s been a long time since you’ve thrown on a pair of skates but rollerblading can be a great form of exercise! It’s a good cardio workout and a fantastic way to shape and tone your legs. If you don’t own a pair of skates that still fit you (I know I don’t!), a lot of sporting good stores will rent them to you by the hour! Just don’t forget the helmet and kneepads too…

3. Swimming

The quintessential summer activity, swimming is a total body workout. Many community pools have already reopened for the season and lakes and oceans are calling your name. Grab goggles and a towel on your way out the door!

When you plan your workout try to incorporate many different strokes (i.e. freestyle, butterfly, breaststroke, and backstroke) in order to work different muscles.  The pool is a very versatile tool that can be used for swimming long distances or short sprints.  Try choosing a standard distance (like the 50m or 100m) and your favorite stroke (mine is freestyle!) and get your best time. Try again the next time you go and see if you can beat it!  Or try swimming relays or racing against your friends

Afterward reward yourself and lay by the pool to work on your tan.  Just don’t forget the sunscreen!

4. Running/Walking

For traditionalists, running and walking are both excellent choices for a great cardio workout.  They are adaptable to all levels of fitness and are a great way to explore any area (rural, urban, or suburban)!

Fitness Fact: Did you know that running and walking burn almost the same amount of calories during the time you’re actually working out? The difference is in the afterburn.  Running will ultimately create a greater caloric deficit.  So do whatever feels best to you!

Admittedly, running is not my favorite form of exercise.  If I’m going running I like to have a plan.  Try using my favorite running tool because you can find your neighborhood and you can plan a running route.  It’s pretty easy to use, it’s free, and it will tell you the distance of your planned run.  This way, I never have to guess! Another option is to track your runs afterward and see just how far you went!  Also, you can find suggested runs in your area that we’re posted by other running enthusiasts.

Whether you choose to listen to music or simply take in your surroundings, running and walking are the perfect alternative to a gym membership.

5. Organized Sports

Hate working out alone? Get a group together for an evening pickup game of basketball or any other organized sport.  They are a great way to socialize and laugh together.  Don’t take it too seriously, especially if not everyone is competitive.  My suggestions for some friendly competition?

-Basketball

-Volleyball

-Ultimate Frisbee

-Tennis

-Soccer

-Baseball/Softball

Also, look for meet-up groups in your area that may have semi-weekly games.

6. Water Skiing

For those who love the water, try water skiing.  It’s perfect for working on your upper and lower body strength.  Afterward get some sun and chill on the boat!

7. Bike Riding

Bikes are a great way to explore your city.  It’s a low impact form of exercise and can be an excellent cardiovascular workout.  It’s also fantastic for your legs and core.  Check around for cycling groups in your area. It can be a great way to meet people.

In your workout, try to incorporate hills and speed intervals.  These are great ways to boost fitness levels and increase calorie burn.

8. Jump Rope/Hula Hoop/Weight Circuit in the Park

If you have a local park, you have a gym.  You can use the jungle gym to do a bunch of exercises.  Try modified push-ups, pull-ups, and the monkey bars.  Do step-ups on the play equipment.  Incorporate jump rope, hula hoop, or sand sprints to get an extra cardio boost.  Get creative with your routine! You don’t need a gym membership to get fit.

Getting outside is a great way to make the time you spend exercising pass more quickly! No matter what you choose, try to get in at least 30 minutes if you can! But I always say that something is better than nothing so do whatever you have time for and do what works for you. I know that I will be out there hiking at least once a week to mix up my routine! And since I teach swim lessons, I’ll be in the pool almost everyday.

After all your hard work have a cookout with your friends! Try these suggestions from Liz's Dinner Series to create your perfect feast.

Follow my weekly fitness challenges to find a workout you really love!

What outdoor workout did you try? How did it go?

Emily Hacker is an intern with College Lifestyles. She is majoring in Psychology and minoring in Nutrition at the University of Southern California. She loves working out outdoors, especially hiking, to break from the routine of the gym!