This guest post was kindly contributed by Alexandra Reda, founder of ARINA Live, a fitness tech start-up founded in Montreal that is driven by its vision to provide accessibility and opportunity for all fitness and wellness professionals, as well as a space to foster community. Reda aims for ARINA to be a space where people sweat, connect, and move together.

Alexandra Reda, founder of ARINA Live

With winter coming to an end, I always find myself wanting to go outdoors and fit some exercise in my daily routine. Whether it’s running around the neighbourhood, or doing my workout routine in a park, enjoying the nice weather always puts me in a great mood and gets me motivated.

To help you achieve your fitness goals, and to get you moving, here’s a few activities that anyone can do outside:

Activity #1: Running

After running over seven half marathons over the last few years, running has become my biggest passion and my favourite outlet when life’s daily stresses become overwhelming. But after a winter spent indoors, getting back into outdoor running can seem daunting.

Before getting back into the flow of running on the regular, make sure you have good running shoes that won’t trigger any of the common “first-time” running injuries like shin splints. Next, I recommend starting off with smaller distances (2 km), and progressively add onto your distance.

A run/walk is also a great way to ease yourself back into things. You can either focus on running fast or running a longer distance. Find what makes you happy, set goals, and enjoy the spring runs . P.S: Don’t forget to stretch!

spring workout

@arina.live.app via Instagram

Activity #2: Hiking

Hiking is a great way to get outside, enjoy some nice views, and spend time with friends. It is a low impact form of physical activity that will keep your heart rate up without the risk of injury.

There are some great apps like AllTrails that can help you plan out your next hike and provide you with the information that you need such as level of difficulty and duration.

I always recommend wearing layers – you can remove them as your body heats up and you’ll be able to warm up in case the weather changes at the top of the mountain. Oh! And don’t forget your water bottle.

Activity #3: Outdoor HIIT Session

Grab your yoga mat and take your workout outside. There are so many exercises that you can do without any equipment that will also get your heart rate up. I usually like to design these workouts to be 45 seconds of work and 15 seconds of rest for five rounds.

HIIT workouts are a great way to target your whole body and they’ll keep you feeling energized for the rest of the day. To target the lower body, you can do some jump lunges, squats, skaters, or hip bridges. To target your abs, you can do some leg raises, plank jacks, sit ups, or scissors.

Whichever HIIT routine you try, alternate your moves with cardio exercises like burpees, jumping jacks, or high knees, and you’ve got yourself an intense workout.

…And there you have it! A few equipment-free activities you can do outdoors to get your heart rate up and get you moving in the fresh spring air. Remember: the most important part of working out is having fun while doing it.

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