Need a study break? Treat yourself a bit extra this week by taking your workout outdoors! Change up your usual gym routine, breathe in the fresh air and get your daily dose of vitamin D. Here are a few exercises that you can enjoy under the sun.

Hill sprints

Cardio is an essential part of a complete workout program. Step off the treadmill and head for the trails for a few, quick rounds of hill sprints.

The workout:

• Find a suitable hill with some slight elevation gain that will get your heart pumping.

• Here’s a tip: Chip Ross Park and Bald Hill both have a variety of hilly terrain to choose from.

• Sprint up the hill as fast as you can, pumping your arms to propel you forward, keeping knees high with each step.

• Walk back down the hill to cool down.

• Repeat the sprint at 75% effort and walk back down.

• Repeat these steps four times, reducing the effort level each time until the last round.

• Done!

Hanging crunch

Your core is one of the major muscle groups that needs to be strengthened in order to prevent back pain, instability and injuries. Fortunately, you don’t need a gym membership to strengthen your core.

The workout:

• Find some monkey bars or a sturdy tree branch that will support your body weight.

• Take hold of the surface, with your palms facing forward.

• Keeping your arms fully extended, raise your legs together, bringing them to the center of your core.

• Lower your legs slowly to release.

• Challenge yourself to see how many reps you can do!

10 minute strength circuit  

Strengthen a variety of muscle groups at the same time in a quick circuit with no equipment necessary. Although, we suggest you bring a water bottle so you stay hydrated at the very least. Here is a quick workout sequence that will strengthen and tone different muscle groups.

The workout:

• Squats – Stand with your feet shoulder-width apart with your toes pointing slightly outward. Raise your arms in front of you and push back your hips as if you’re about to sit on a chair. Rise back up and repeat at least 10 times.

• Straight arm plank – Find a bench or curb and get into a plank position with your hands just below your shoulders, resting your toes on the edge of the surface you choose. Keeping your arms extended, hold the pose for 30 seconds, maintaining your breath and squeezing your core and thighs. Try holding for an extra 30 seconds to challenge yourself!

• Tricep dips – Sit on a bench or step and bring your hands right next to your hips. Keep your knees bent, bend your elbows to lower yourself, and push through your hands to rise back up. Keeping a straight back and pushing your chest forward during this exercise will improve your form. Repeat this motion at least 10 times. Try straightening your legs to make this more difficult.

• Repeat this circuit at least three times.

Feel the burn yet? Taking your workout outdoors is hassle-free, fun and gives you an opportunity to soak up the spring weather. Enjoy these workouts and get outside!