30 Minute Outdoor Cardio Work Out

With the easing of lockdown restrictions, from 01 May 2020 we are allowed to get out and exercise between 06:00 – 09:00 in the mornings. Need to get back into the swing of things?

Try our 30 minute High Low Outdoor cardio workout to get the most out of your early morning sessions: 

Start off with a 5 minute walk / jog / run warm up. Follow up with some warm up stretches to get the blood flowing to your muscles and joints and get your heart rate up. You should feel a little out of breath but should still be able to carry a conversation. 

After your warm up do a 1 minute all out push: power walk, run or sprint. At the end of your minute you should be breathless. 

Slow down to a walk or jog and catch your breath for the next 4 minutes.
Repeat the 1 minute push – 4 minute recovery four more times, totalling a 20 minutes and then finish the cardio with a 5 minute cool down walk / jog / run 

And you are done! 

Remember safety first when you go out to exercise. Regulations require you to keep it within 5km of your home and maintain social distancing. If it is still dark outside make sure you wear reflective clothing and exercise in a safe highly lit area.