Training outdoors is one of the classic human traditions. Almost every workout I do is outside, whether it\u2019s weights at the outdoor gym, sprints on the beach, hikes, fat tire cycling on the beach, paddling in the ocean, pickle ball on the court or Ultimate on the grass. Being outside in the sun while you train and play means better results, more vitamin D, a bigger pump (from nitric oxide production from said sunlight), a stronger connection to the earth through barefooted grounding, exposure to all the benefits of nature, and it\u2019s just more enjoyable. However, you can\u2019t always train outside. Sometimes you need to bring the outside indoors. Sometimes you need indoor exercises.<\/p>\n
What are some of the best indoor exercises?<\/p>\n
Treadmill Uphill Ruck<\/h2>\n
One of the best overall exercises for building strength, endurance, and \u201cgrit\u201d is the uphill ruck. You strap on a heavy pack (or weight vest) and go walking through hills. It\u2019s easy on the joints, hard on the muscles, and is incredibly demanding of your cardiovascular system without forcing you to go fast. Uphill rucking is a great way for anyone whose joints won\u2019t allow them to run or who simply doesn\u2019t like running to still get great aerobic work in. But there aren\u2019t any hills indoors.<\/p>\n
A good indoor replacement is to use the treadmill on max incline. You pump the incline up to 15, strap on your pack, and go. Pick a speed that\u2019s manageable but challenging. It\u2019s arguably better in some ways than the real hills because you\u2019re able to constantly climb and eliminate the flat portions. I\u2019m not a huge fan of rucking on flat ground\u2014it doesn\u2019t feel terribly helpful.<\/p>\n
The one thing it can\u2019t replicate is the downhill portion, a vital part of the ruck session because the eccentric loading of the knee helps strengthen connective tissue and trains the muscle to \u201clower\u201d the weight. Following up the treadmill ruck with some high rep VMO squats while wearing the pack or carrying weights is a decent approximation.<\/p>\n
Treadmill Hill Sprints<\/h2>\n
You know the drill. Hill sprints are bar none the best sprints around. They\u2019re harder, because you\u2019re fighting even more gravity. They\u2019re easier on the joints, because your feet aren\u2019t \u201cfalling\u201d as far. They\u2019re more efficient than flat sprints, so you don\u2019t need to spend as much time doing them.<\/p>\n
Flat sprints on a treadmill have always felt off to me. For one thing, flat treadmill ambulation isn\u2019t the same as flat ground ambulation.\u00a0A\u00a02013 study found major differences between accelerating on the treadmill and\u00a0accelerating on the ground. Runners on the ground accelerate and modify their biomechanics to accommodate the acceleration, increasing hip joint power and reducing knee joint power. On the treadmill, the ground accelerates instead and the runner maintains the same \u201ckinesiological mechanics.\u201d<\/p>\n
By increasing the incline, you can almost recreate the effect of running on real ground. According to one study, a 1% incline is enough to make running on a treadmill very similar to running on the ground.<\/p>\n
Bear Crawl<\/h2>\n
Most bear crawling happens on the grass or in the sand.<\/p>\n
You can just as easily bear crawl around the house or the gym. In fact, whenever I remember to do it, I\u2019ll spend 5-10 minutes crawling around my house. Upstairs, downstairs, into the kitchen, the bathroom. It\u2019s a fun way to get around, it\u2019s very good for shoulder mobility, and it\u2019s actually a nice way to warm up before an upper body day. Try to keep your torso relatively level\u2014parallel with the floor\u2014and get most of your movement through the shoulder girdle.<\/p>\n
To make this a real workout, you can crawl 10 paces, do 10 pushups, crawl 10 paces, do 10 close-grip pushups, and repeat indefinitely. Easy way to blast the upper body.<\/p>\n
Balance Beams<\/h2>\n
Balancing as you walk along narrow surfaces is a fun way to train and challenge your balance and vestibular systems, and it usually happens outdoors in nature. Logs across streams, fallen trees jutting out over a ravine with a 50 foot drop below, slippery backs of park benches, tree root systems with enough exposure you can traverse them,<\/p>\n
While they aren\u2019t as exciting as balancing on real surfaces outside, long pieces of lumber are relatively inexpensive balance beams that work great indoors. Just lay the pieces directly on the ground in whatever configurations you want. It\u2019s also safer, since you\u2019re not falling more than an inch or two if you mess up.<\/p>\n
- \n
- 2\u00d74 if you\u2019re not very comfortable on a balance beam<\/li>\n
- 2\u00d73 if you are<\/li>\n
- 1\u00d72 if you really want to learn to balance<\/li>\n<\/ul>\n
You can also use them for crawling\u2014bear crawls along a 2\u00d74 is a great exercise and surprisingly difficult.<\/p>\n
Jumping \u201cRocks\u201d<\/h2>\n
Although I don\u2019t do it so much anymore\u2014the risk to reward ratio is too high for me and a fall would be dangerous\u2014I used to love bounding from rock to rock down at the many creeks and rivers during my childhood in Maine. It\u2019s a mix of explosive strength (you have to jump far and high), balance (you\u2019re landing on and taking off from often unstable or narrow rocks), accuracy (you have to aim for a specific spot in the world and land there), and textural navigation (it could be slippery or wobbly or rough or slick or mossy). It also takes a bit of daring. And it\u2019s fun.<\/p>\n
To do these indoors, you can place weights, benches, boxes, and Bosu balls all over the floor and jump from spot to spot. Using a mix is best, as this provides different heights and stabilities. If you\u2019re using weights, the Olympic weights work best. In a pinch, furniture can work too. Even a throw blanket or pillow on the floor can be a \u201cjumping rock\u201d (just be careful if it\u2019s on hardwood). The important thing is having a\u00a0target<\/em> to aim for.<\/p>\n
Kettlebell Complex<\/h2>\n
Once again, kettlebell workouts are best outside, but they also work well indoors. Why?<\/p>\n
Kettlebells are compact. They take up almost no space, and the actual movement pattern of a kettlebell workout is also quite constrained. If you really wanted to, you could get a good KB workout in a large closet. Kettlebells are versatile. With just a single kettlebell, you can work every major muscle group. You can get a total body workout in about ten minutes.<\/p>\n
Here\u2019s a sample kettlebell complex:<\/p>\n
- \n
- 10 goblet squats (legs, glutes, torso)<\/li>\n
- 10 bent over rows, each arm (biceps, back)<\/li>\n
- 10 swings (hamstrings, glutes, lower back)<\/li>\n
- 10 overhead presses, each arm (shoulders, triceps)<\/li>\n
- Repeat 5 times.<\/li>\n<\/ul>\n
You\u2019ll be done in 10-15 minutes. You\u2019ll be breathing hard. You\u2019ll\u00a0feel<\/em> like you got a good workout, and you will have\u00a0gotten<\/em> a good workout.<\/p>\n
It\u2019s ideal to train outside, but we can\u2019t always make it work. These indoor exercises are the next best thing to being outside in the sun.<\/p>\n
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