Running, biking, swimming, hiking or playing sports outdoors is a much-loved pastime for Torontonians during the summer months. Our warm weather is limited, so physically active individuals need to soak up every ray of sunshine possible. Training outdoors provides an additional element of fun, allowing people to get creative and challenge themselves in new ways. But what does one do when the monkey bars are too cold to grip? Or when running trails are covered with slippery leaves? No matter where your training is performed this fall, a key motivating factor should be that summer bodies are made indoors during the fall and winter season. Don’t skimp on your training, stay focused and get it done.

For those who despise a gym setting and are interested in continuing with “outdoor training” indoors, here are a few tips to ease the transition.

Location

Most condos offer common areas that can be used for out of the box training routines. Book the space and use it. You can also use your condo unit by moving furniture to the periphery and performing burpees or jump rope.

Stair climbing is an excellent method to kick-start your cardio and lower body training, plus burn fat. Condo dwellers will once again find training space right outside their units. According to Colin Boreham, Ph. D and Director at University College Dublin Institute for Sport Health, “A short, high-intensity exercise is just as effective for improving your aerobic fitness as doing cardio at a long, low-intensity.” Additional benefits of stair training include overall speed development and muscular development. This is a great exercise for runners and anyone looking to shed some fat following those summer BBQ beers and burgers.

Equipment

Working outdoors typically requires minimal equipment. This concept is applicable indoors as well. Exercise bands and a jump rope are effective tools to create training programs that focus on strength and endurance. If you’re still up for going outside, grab some thermal clothing. Tights are cool again, so put a pair under your joggers and go for a run.

Indoor Circuit Training Routine

Running on the spot (20 seconds)

Jumping jacks (20 seconds)

Mountain climbers (20 seconds)

Burpees with one push-up (10 reps)

Squats (20 reps)

Push-ups (20 reps)

Front lunges (20 reps)

Triceps dips (20 reps)

Plank

Stairs Training Routine

*1 cycle = 10 to 15 steps

Warm up (medium speed)

3 cycles

3 cycles - hit every step (medium speed)

3 cycles - skip one step

2 cycles - side ways (right) up steps

2 cycles - side ways (left) up steps

4 cycles - sprint as fast as you can