Need some cross training workouts and ideas? Summer is truly, finally here and the last thing you want to do is head indoors to workout inside four walls of a gym. It is still smart to do strength or resistance training each week but fortunately there are ways to cross train your muscles. Choose your outdoor activities strategically and play hard to get a good aerobic workout, strength workout or fat blasting workout each week.
| Activity | Length of Time | Calories Burned | Workout Benefits |
| Target Archery | 30 mins | 143 | Raising and drawing a bow repeatedly will work your dominant shoulder, trap and lat. |
| Shooting Hoops | 30 mins | 184 | Work your shoulder, tricep and forearm with each shot. Only one side will get attention unless you are ambidextrous. |
| Frisbee Golf | 30 mins | 122 | The flicking motion of tossing a Frisbee will work your shoulder, deltoid and forearm. |
| Rock Climbing: Ascending and Rappelling | 30 mins | 388 | Get a full body workout while working your forearms, biceps, triceps, lats and core pretty hard. |
| Softball Pitching | 30 mins | 245 | You’re core, and upper body will get a workout from throwing, and swinging the bat will also work your upper body. |
| Digging, Spading, Composting | 30 mins | 204 | Work your pushing and pulling muscles by digging a shovel in and pulling it out. |
| Canoeing: 2mph | 1 hour | 367 | Steady repetition of this motion will make your shoulders, core and back sore the next day. |
| Activity | Length of Time | Calories Burned | Workout Benefits |
| Outdoor Biking Intervals (Very Fast) | 30 mins | 490 | You’ll feel the burn in your quads, hamstrings, glutes and calves if you bike hard during intervals. |
| Family Track & Field Friday: long jump, triple jump, high jump, etc | 30 mins | 245 | Show your kids how high you can jump and work your glutes, calves and quads. |
| Water Skiing | 30 mins | 245 | You’ll get a great quad, glute and hamstring workout if you can stay up. |
| Activity | Length of Time | Calories Burned | Workout Benefits |
| Dancing: Disco, Ballroom, Line, Polka | 30 mins | 184 | Work your legs and core while getting fun cardio work in. |
| Touch Football | 30 mins | 327 | The short bursts will give you a full body workout with high intensity cardio. |
| Swimming: Lake, Ocean or River | 30 mins | 245 | Burn calories, work your heart muscle and get in a full body stretch. |
| Tennis: Doubles | 1hour | 400 | This high intensity cardio will also work your legs, arms and core. |
| Volleyball: Light Play | 1 hour | 240 | Dig deep and get a leg and core workout. |
| Hiking: Slight Incline | 1 hour | 490 | Going uphill will work your glutes, hamstring and calves. |
| Jumping Rope | 30 mins | 400 | This is big time cardio and will work your calves and arms. |
| Fast Walking | 30 mins | 260 | Your calves and quads get worked while you pump your arms and your heart. |
All Calorie calculations are specific to a 180 pound person.