If you have firewood that needs to be stacked or a yard full of fallen branches to gather, you can transform your work into a workout. Perform this circuit several times to create natural aerobic intervals. In addition to burning calories, this activity can build lean muscle to help you burn energy even at rest. Depending on your weight and your level of effort and intensity, you can expect to burn about 400 calories per hour while doing this circuit or other low-impact aerobic exercise.
Step 1
Squat to pick up a piece of wood, then curl it to your chest and lift overhead. Make sure both of your knees and toes point forward when you squat and your chest stays lifted. Either walk to the next piece of wood or use the same piece and repeat 8 to 12 times. This exercise works your biceps, deltoids, gluteals, quadriceps and hamstrings.
Step 2
Run liners between the two farthest pieces of wood, touching your hand down as you reach each one. Repeat running backward, galloping sideways and doing a grapevine step. After completing two laps of each step, pick up the wood during the last lap. This exercise elevates your heart rate to create a natural aerobic interval. Making interval training a regular part of your workouts can increase your fat oxidation after only seven workouts, according to a study published in the Dec. 7, 2006, issue of the Journal of Applied Physiology.
Step 3
Lunge forward, dipping the back knee toward the ground as you reach forward to pick up a piece of wood. Pull it toward your hips in a rowing motion to work your back. Walk toward the next nearest piece of wood, lunging with the opposite leg and rowing with the opposite arm. Repeat 8 to 12 times with each leg. This exercise works your latissimus dorsi, gluteals, quadriceps and hamstrings.
Step 4
Toss each piece of wood to your side as you rotate through your torso. Repeat 8 to 12 times on each side, using the same pieces of wood if needed. This exercise works your rectus and transverse abdominus.
Step 5
Dead-lift pieces of wood, bending at the waist to pick each one up from the ground. Keep your back straight and your knees soft. Repeat the exercise 12 to 15 times. This exercise works your hamstrings and back.
Things You'll Need
- Short Branches or Chopped Firewood
- Gloves (optional)
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