A few months ago, we made a home workout post to help you burn some extra calories over the holiday season when it’s a little harder to squeeze in gym time. Now that spring has started, we can expect the weather to be warmer but still unpredictable—especially if you live in the Midwest.
With this in mind, we’ve created a home workout post that will cover indoor exercises as well as adventurous outdoor activities. So regardless of the temperature—it could be 40° or 60°—you can get some ideas for how to stay active this spring.
With the sunshine and consistent above freezing temperatures, these activities are a great way to enjoy the warmer weather and prepare for all the outdoor adventures that await you in the summer!
Disclaimer: We are not doctors or certified personal trainers. We just want to share with you our favorite exercises and activities. These are not meant for everyone. Before beginning any exercise program, always check first with your physician or medical professional. If you ever feel strain or discomfort while doing any of these exercises or activities, stop and seek immediate medical attention.
Indoor Exercises for Those Spring Chills
Everyone loves those warm days around the beginning of Spring where the weather breaks 50° for the first time in months. You might decide to celebrate by taking a walk or going for an outside run after being stuck on the treadmill all winter.
But just as you start to get used to being able to survive outside for more than 15 minutes, the chilly winter weather returns and forces you back inside for a week or two. Maybe you’ve cancelled your gym membership to switch to outdoor workouts, or this resurgence of cold has destroyed your motivation.
Either way, you’ve been spending lots of time in your home during the cold spell. Just because you’re at home doesn’t mean you can’t practice some healthy habits and get a little exercise. Our 30-minute home workout is great, but if you’re looking for something more tailored to fighting the winter blues, check out these indoor exercises.
To get your thoughts off the cold and into a health-focused mindset, start off you home workout with some meditation. Tune out all distractions in your home and try to clear your mind for about 5 to 10 minutes.
It’s hard to motivate yourself to workout at home, especially after spending a lot of time exercising outside. Ease into it by starting out with meditation.
Stretching is an important warm up to any exercise to avoid cramping and tight muscles during your workout. Make sure to get the usual stretches in, such as touching your toes and stretching your arms, then move on to these to warm up your body pre-workout.
Spread out your arms and move them in small circles in a clockwise direction. Start off small and work your way up to larger circles. Then switch directions to go counter-clockwise and go back down to small circles.
Kick up your leg behind you, bringing it up close to your glutes, then back down. Then repeat with your other leg. Do this for 30 seconds while simultaneously moving your elbows in and out.
Lift your leg so that your knee forms a right angle then slowly move your leg around to your side and drop it back down. Switch legs and do it on the other side. Repeat for 30 seconds.
Ultimate Home Workout
Now that you’re focused and have warmed up, follow these exercises for a great home workout. Unlike our previous workout post, there’s not as much explanation, so follow our illustrations for a guide.
The exercises are grouped into sets, and each set should be done 3 times. Repeat each exercise 10 times before switching to the next one so that you’ll have done every exercise 30 times by the end of the set.
Set 1 – Successive Squats
Squats: Balance primarily on your heels while doing squats
Sumo Squats: Basically wide-legged squats
In & Out Squats: Do a wide-legged squat, jump into a standing position, then jump back into a squat
Set 2 – Lunges: 10 times with each leg
Reverse Lunge: Lunge back instead of forward
Walking Lunge: Moving forward while doing normal lunges
Side Lunge: Put your leg out to the side and lunge down
Set 3 – Aching Abs
Sit-Ups: Keep your feet flat on the ground during sit-ups
Leg Lifts: Controlled lifting and lowering of your legs
Starfish: Lift your right arm to your left leg and vice versa; 10 times for each side
Set 4 – Everything Is Sore
Knee Taps: In a forearm plank position alternate lowering your knees without touching the floor; 10 times each side
Burpees: Go down into a pushup position, stand back up, and finish with a lateral jump
Mountain Climbers: Prop yourself up with your hands then quickly alternate bringing each knee up near your chest; 10 times each side
Warm Spring Days Mean Outdoor Adventures
On a happier note, spring also means warmer weather, and that means we can finally enjoy the outdoors again after being cooped up inside most of the winter. If you’re more into outdoor activities than working out at the gym, this is your time to shine.
To ease back into the outdoors after a long winter, check out these activities. They’re pretty basic, but maybe you’ll learn something new about the outdoor adventure options in your life.
Though winter hiking is a thing, I’m more for trails that are free of ice and snow. Don’t feel like you have to live near a mountain or in a rural area to explore some great hiking trails.
Even metropolitan areas usually have nature centers that you may not know about. I only live 10 minutes outside of Detroit and my town has a nature center full of woodlands and hiking trails.
If you’re more for biking, consider using a bike rental in a city near you. If you live near a big city with rows of sidewalk bikes for rent, it’s a great new way to explore and sightsee.
Or if you’re an avid biker and own a nice bike yourself, check out some mountain biking trails near you. Just make sure your tires are the right size and have the right tread for trail biking.
If you’re looking for something even more adventurous, check out some of your local attractions. I found out recently there’s an adventure park with zip-line trails and rope bridge courses close to me that opens in late April. I’m excited to try that out this spring. What outdoor adventures are in your area?
Don’t Let the Weather Get You Down
Hopefully this post helps you stay active throughout the fluctuating springtime weather. Use these ideas to get some exercise this spring, regardless of the temperature.
Remember that with any exercise program, you should first check with your doctor or medical professional. Do you have any workouts or outdoor activities you’re excited to try out this spring? Let us know in the comments!
Written and Published by Jessica – Writer at HMS Mfg. Co. for the Stola™ brand
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