Spring Workouts: A Fresh Start to Fitness!

Written by: Holly Smith, M.D.,

B.S. - Dietetics, NASM-PES Certified Trainer

Writer, The Fit Father Project

Written by: Holly Smith, M.D.,

B.S. - Dietetics, NASM-PES Certified Trainer

Writer, The Fit Father Project

spring workouts

Spring is the perfect time to start, revamp, or ramp up your fitness. But what spring workouts should you add to your daily routine?

As the frigid cold and blustering winds fade away, this is a great time to take advantage of outdoor exercises to jumpstart your fitness and get in amazing shape for the summer months.

Exercising outside is one of the best ways to improve your aerobic and muscular strength.

But this can be difficult in the ice, snow, and freezing winter temperatures.

And the oppressive heat of summer can make exercise tough as well.

The spring weather is the perfect middle ground between the extreme heat of the summer and the bitter cold of winter.

There are numerous ways to enjoy the spring months while enhancing your strength and endurance.

You can get creative with your workouts to reinvigorate your fitness routine or try fresh, new workouts.

On top of that, studies have shown that people who combine outdoor with indoor physical activity report more positive emotions and well-being associated with exercise.

Get started with spring workouts today!

Bored with the same old exercises? Try these workout alternatives!

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Utilize Playground Equipment for Your Own Circuit Workout

Exercising outdoors doesn’t have to just include walking, running, or biking.

While these are amazing cardio activities, mixing it up with some strength and resistance activities will really spice up your spring workouts.

Most parks have playground/gym equipment that you can use to create a challenging circuit workout.

These circuit workouts will get your heart pumping as you build strength while sweating outdoors.


  • Jog around the park for five minutes to get your heart rate up and muscles primed for your workout.
  • Follow this up with some dynamic stretches and then jump into the main workout.


  • Hang from a pullup bar or monkey bars and pull yourself up until your chin is higher than your hands.
  • If there is no bar available, you can do these using a tree limb.
  • Aim for 6-10 reps.

Side To Side Bench Hops

  • Find a park bench that doesn’t have a back and stand to one side of it.
  • Place a hand on each side of the bench.
  • Bend at the waist and knees and jump your body to the opposite side of the bench.
  • Land on both feet and then quickly jump back to the other side.
  • Repeat the hops back and forth as quickly as you can for 30 seconds.

Tricep Dips

  • A lot of parks will have a set of parallel bars to use for this exercise.
  • Raise yourself above the parallel bars and then lower your body until your upper arms are parallel to the ground.
  • If there are no bars available you can do tricep dips on a bench or step.
  • Aim for 10-15 reps.

Alternating Step Up Lunge

  • Place your left foot on a park bench so that your hip, knee, and ankle are all bent 90 degrees.
  • Drive through your left foot and jump up as you switch feet in the air, landing with your right foot on the bench, and your left foot on the ground.
  • Continue alternating legs with each rep until you complete 10 reps on each side.

Repeat the circuit 3-4 times.

Finish off with a cool-down jog around the park for five minutes.

See the program 38,000 guys over 40 are using to get results like these

No Equipment Park Circuit

Even if your park doesn’t have any equipment you can still create an amazing outdoor spring workout that will work your whole body.

Warm-up as above with five minutes of jogging around the park. Then move on to the main circuit.

Squat Jumps

  • Stand in an athletic stance with knees slightly bent and feet shoulder-width apart.
  • Squat down until your thighs are parallel to the ground and then jump as high as you can.
  • Land with soft knees and then jump back up as quickly as possible to start the next rep.
  • Aim for 10-12 reps.

Mountain Climbers

  • Start in a push-up position with your hands under your shoulders.
  • Drive your right knee to your chest and tap your right foot to the floor then quickly move it back to the starting position.
  • Then repeat this on the left.
  • Continue alternating legs back and forth as quickly as you can for 30 seconds.


  • Start in a plank position, with your shoulders over your wrists and legs out behind you.
  • Lower down by bending your elbows outward to the sides.
  • Aim for 15-20 reps.
  • If you need to modify the move you can come down to your knees.

Bear Crawl

  • Start on your hands and knees and then lift your knees so they’re at a 90-degree angle and hovering about an inch off the ground.
  • Keep your back flat as you move one hand and the opposite foot forward while staying low to the ground.
  • Continue walking forward like this as fast as you can for a set distance.
  • You can start with 10 meters and work up to farther distances as your fitness improves.


  • Bend down and touch your hands to the ground.
  • Now shoot your legs out behind you fast so you end up in the top position of a pushup.
  • Perform a pushup, and then reverse the motion quickly and come back up.
  • Immediately start into the next rep.
  • Try to do 15 reps as fast as possible.

50 Yard Sprint

  • Right after finishing your burpees, sprint 50 yards as fast as you can to finish the circuit.
  • You should feel the burn at this point!

Repeat the circuit 3-4 times.

Finish off with a cool-down jog around the park for five minutes.

See the program 38,000 guys over 40 are using to get results like these

Get Out on the Track

Running in the spring is one of the most rewarding exercises.

You can build your cardiovascular endurance and lower body strength all while enjoying the great outdoors.

But running the same routes and doing the same workouts every day can become boring.

If you want to revitalize your runs, track intervals are a great option.

Not only will this add variety to your workouts, but it will also enhance your aerobic and anaerobic fitness.

Plus, the flat and rubber track surface is easier on your joints than running on uneven ground or a treadmill.

While these sprint intervals may seem short, the high intensity will reap serious benefits.

For example, a study from the International Journal of Sport Nutrition and Exercise Metabolism showed that two minutes of sprint intervals produced similar post-exercise oxygen consumption compared to thirty minutes of continuous running at a lower intensity.

400-Meter Repeats

Warm-up with a lap around the track followed by some dynamic stretching. Then start into your run intervals.

  • Run hard for 400 meters (1 lap around the track)
  • Recover by jogging or walking 400 meters
  • Repeat 6 times
  • Cool-down

If you are new to running, start with 100 meters, which is about the length of a straightaway.

Then recover for 100 meters.

As you build up endurance and speed, increase to 200 meters, and then to 400 meters.

Ladder Workout

Another fun and effective track workout is to increase the intervals up a ladder, and then shorten the intervals as you go back down.

  • Run 100 meters, then recover with a 100-meter walk or jog.
  • Next, run 200 meters, then recover with a 200-meter walk or jog.
  • Run 300 meters, then recover with a 300-meter walk or jog.
  • Finally, run 400 meters, then recover with a 400-meter walk or jog.

After finishing the 400-meter run, repeat the circuit, but work your way back down the ladder with the 300, 200, and 100-meter intervals.

Full Body Track Workout

You can also turn your track day into a full-body sweat session with this killer workout.

  • Run 400 meters
  • Perform 20 burpees
  • Run 400 meters
  • Perform 20 jumping jacks
  • Run 400 meters
  • Perform 20 push-ups
  • Run 400 meters
  • Perform 30 air squats

You can shorten or lengthen the run intervals based on your current level of fitness.

For a real challenge, try to repeat the circuit 1-2 times.

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Make the Most of The Spring Weather

The spring months are a great time to get outside and enjoy the warmer temperatures and fresh air.

Running, biking, hiking, and walking are other excellent cardio workouts you can do in the spring.

Plus, the sounds and colors of nature in the spring will motivate you to achieve your fitness goals.

This is the time of year that is also perfect to get outside with your family.

You can get out in the backyard for relay races, kick around a soccer ball, or just play with the kids and dog.

Exercising outdoors gives you a new perspective on your workouts.

Some days you may not even feel like you are working out!

New circuit workouts and running routines also will break up the monotony of your normal exercises.

From beginners to long-time athletes, spring is the perfect season for everyone to try a new fitness challenge.

So if you feel like you've hit a fitness plateau or are trying to break out of an exercise rut, try some of these fresh spring workouts today!

Holly Smith, M.D. B.S. - Dietetics, NASM-PES Certified Trainer

Writer, The Fit Father Project

Holly is board-certified in nephrology and internal medicine, has a bachelor’s degree in dietetics, and is a certified personal trainer with NASM-PES certification.

Holly is a keen runner, triathlete, and fitness and nutrition enthusiast. She has completed four full ironmans, twelve marathons, countless half ironmans, Olympic distance triathlons, half marathons, and numerous other road races.

Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.

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Written by: Holly Smith, M.D.,

B.S. - Dietetics, NASM-PES Certified Trainer

Writer, The Fit Father Project


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