Step out of the gym and enjoy this beautiful weather. What better way to get in shape than by hitting the track? Get some fresh air, cure some sun on your face and a full-body workout in less than an hour. Bring a bottle of water with you and feel free to drink in between laps to stay hydrated especially on sunny or humid days. For maximum results, sick perform this routine three to five days per week combined with a sensible diet.
> Begin with a warm up. Walk or jog one lap around the track. Follow your warm-up with 30-second stretches for each part of your body. Now you are ready to begin!
> Lap One: Run one lap around the track. Your pace should be more than a jog but less than a sprint. You should not be running at your fastest speed. When you complete your lap, drop to the ground and complete two sets of 10 push-ups and 10 sit-ups.
> Lap Two: Get ready to sprint! Sprint the straight-aways and jog the curves or vice versa. Try not to stop until you get to the end. Once you finish this lap, find a nearby bench or something like a chair and perform 10 seated dips. Next, stand up straight, hands on your hips, and rise up onto your tippy toes for 15 standing calf raises. Complete two sets of each exercise.
> Lap Three: Start off jogging for approximately 10 seconds. You do not need a watch to be exact, just count out loud until you get to 10. Now complete 10 walking lunges (five each leg) then jog again for 10 seconds. Alternate jogging and lunging until you complete the lap. Rest for three minutes and complete your final lap.
> Fourth and Final Lap: Sprint the entire lap. Go hard or go home! This is the end so run the entire lap as hard and as fast as you can. Do not sit down or collapse after this lap! Instead, immediately start your cool-down.
> Cool down by jogging or walking a full or half lap. This will help prevent lactic acid build-up and it will help return your heart rate back to normal. Spend at least ten minutes stretching the body when you complete your workout.
MAKE THIS PROGRAM YOUR OWN WITH SOME EASY MODIFICATIONS:
WALK INSTEAD OF RUN. Use a brisk walk as your jog and speed-walk for your sprint. Pump your arms and switch your hips while walking—more movement burns more calories.
MODIFY YOUR PUSH-UPS. Lean against the wall or guard rail for a standing pushup or do your push-ups on your knees.
CHANGE THE NUMBER OF REPETITIONS. For example, if you cannot perform ten push-ups or ten lunges, start by doing five and gradually work your way up. If you are an advanced athlete, increase the number of repetitions or repeat the entire workout to create a two or three mile workout instead.