Spring into a different kind of workout

Looking for something a little different, a new twist on that stale workout you’ve been churning through all winter?

Looking for something other than a long, brisk walk or a slow, steady run?

Well, there’s good news — thanks to a favorable forecast and this 2018 workout from Men’s Health.

“Here are some of the best outdoor workouts you can try that'll instantly put a little spring in your step,” the article, written by Stacey Leasca, notes.

Her article, by the way, is subtitled “... outdoor workouts that aren't running.”

That’s true, kind of. There are several that include short sprints, something that definitely can spice up any workout.

As Olympian Sebastian Coe once said — "I've always felt that long, slow distance produces long, slow runners."

That's OK for some, but these five workouts won’t do that.

High intensity interval training workout

The first is a 30-minute high intensity interval training (HIIT) workout that consists of body weight squats for one minute, a high-knee skip for 45 seconds, pushups for 60 seconds, “Seal Jacks” for 45 seconds and eight 20-yard sprints. There’s that first non-running running part. It’s definitely not “slow and steady.”

“Running is a great outdoor workout, but there are so many other options available to you this spring training season,” Leasca writes.

The idea of this workout, designed by former Golden Gloves boxing champion Gideon Akande, “is perfect for you to try in your backyard today.”

Do as many reps as you can of each exercise in order (that’s one cycle) — and do five cycles to get to your 30 minutes in.

“Seal Jacks,” by the way, are regular jumping jacks where you “clap your hands in front of your body.”

Plyometric workout

The second is a “simple” plyometric workout.

“If you want an outdoor workout that is ridiculously easy to follow, try this one. It’s just three steps that are repeated for 30 minutes straight. Can’t really get simpler than that,” Leasca writes.

It starts with as many “plyo pushups” as you can do. A plyo pushup is like a regular pushup with a release and clap at the top. “If plyo pushups are too hard, you can modify with regular pushups,” she notes.

You follow that up with a 50-yard run at 70- to 80-percent effort (there’s that running again) and finish it with 50 yards of lunges back to where you started.

Medicine ball workout

The third workout Leasca writes about involves a ball.

“Here's a fun workout for you: Throw a ball and chase it.”

Not just any ball. A medicine ball.

“It will challenge your entire body like no other workout,” she writes. “Best of all, it’s easy to follow and can be done just about anywhere.”

You simply (?) throw the medicine ball as far as you can, chase it down and do it again — for 30 minutes.

“Throwing the ball strengthens the muscles throughout your hips and core, while running after it builds total-body power,” she writes.

Bench workout

The next workout involves finding a bench at your local park and doing single-leg hip thrusts, Bulgarian split squats, feet-elevated pushups and alternating stepup jumps.

A “Bulgarian split squat” is a one-legged squat with the back leg elevated.

Do 10 reps of each exercise for one set, and repeat it five to 10 times.

No time? Here’s an 8-minute workout

The last workout is called an “8-minute fat-burning routine.”

“Oh, you say you have no time?” she writes. “Odds are you have eight minutes to spare.

“This heart-pounding routine is super quick, and it can really be done anywhere — including outside.”

The workout consists of a forward lunge, spiderman pushup and a plank walk-up.

“Perform as many reps ... as you can in 30 seconds” to complete one cycle. Take a 30-second break and do it again. Do four sets for your 8-minute workout.

Those who work out on a regular basis often are looking for new and different things to challenge themselves, but keep a certain fitness level. These workouts may be what you’re looking for.

Comments: (319) 398-8461; jr.ogden@thegazette.com