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The Wide-Open Spaces Workout

The Wide-Open Spaces Workout

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We talk a lot about how to squeeze in an effective workout when you're short on time and/or space—which often comes in handy during the busy holiday season. But what if you're lucky enough to have access to an entire football field or public park for your training session? We asked California-based fitness expert Nora Tobin to create a killer cardio routine that takes advantage of extra acreage. In addition to blasting major calories, you'll improve athletic performance and boost energy levels from breathing in the fresh fall air.

A football field is the ideal setting for this workout, but you can do it at a local park or anywhere there's room to run around. (We suggest using cones or markers to estimate the yardage if not on a football field.)

How it works: Perform each exercise for 1 minute, completing as many reps as possible (AMRAP) with proper form. Repeat the entire circuit 3 more times (4x total).

You'll need: A large field or outdoor area.

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20-Yard Sprints

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Reps: AMRAP in 1 minute
Sets: 4

Stand with right foot forward, knees bent, and hinge forward at hips. Drive explosively off right foot and sprint 20 yards. Keep head in line with the torso the entire time. Once you reach the 20-yard line, rest 10 seconds, and repeat until 60 seconds is up.

Broad Jumps

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Reps: AMRAP in 1 minute
Sets: 4

Stand with feet hip-width apart. Bend knees, shift hips back, and allow arms to swing down and back in preparation to explosively jump forward as far as possible (arms swing forward as you jump).

Land softly with chest up and knees pointed straight ahead. Immediately swing arms back and repeat the movement. Continue jumping forward for 1 minute.

50-Yard Shuffle

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Reps: AMRAP in 1 minute
Sets: 4

Stand with feet hip-width apart. Bend knees and shift hips back, coming into a deep squat. Step right foot out to the side and then immediately step left foot in towards right. Continue to shuffle until you reach the 50-yard line, keeping hips low and chest lifted the entire time. Continue back and forth for 1minute, moving as fast as possible.

100-Yard Pushup Run

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Reps: AMRAP in 1 minute
Sets: 4

Run the full length of the field at 80 percent of your max speed. Every 20 yards, drop down and perform 10 pushups. During the pushups, form a straight line from head to toes and never let hips collapse.

During the run, stay light on your feet, swing your arms, and take deep breaths the entire time.

Back Peddle to Squat Jump

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Reps: AMRAP in 1 minute
Sets: 4

Bend knees and shift hips as far back as possible while keeping chest upright. Back peddle to the 20-yard line, staying low the entire time.

Every 20 yards, perform 10 squat jumps. Jump as high as possible off the ground, allowing arms to swing back and then up overhead. Land softly with knees pointed straight ahead. Repeat the pattern as many times as possible for 1 minute.