Beautiful summer days can seriously boost happiness, especially in Chicago, where we actually live for sunny days. This workout routine is designed to be a part of your summer day, not to cut you off when you’re having fun.

If you’re spending your days at a festival (read: drinking over-priced beer) or dining al fresco, that spells trouble for whatever workout you may have had planned. Good news: you can fit this workout routine snugly between that moment when you get the text summoning you to do something spontaneous and the time you need to meet your friends. Or you can slap this onto the end of a run.

There are two Tabata intervals within. What’s a tabata? Greatist explains the formula for Tabata Training as, “20 seconds of work followed by 10 seconds of rest, repeated between six and eight times (between three and four minutes, total).”

You can also couple this workout with any other no-equipment workout routine and fill a full hour with exercise. Remember – just because the weather is nice doesn’t mean that your fitness should suffer. Pack a workout into whatever kind of day you’re having. Your body will thank you.

Need some extra fitness motivation? Enjoy this week’s workout playlist on Spotify:

 

Push-ups:

Mountain climbers:

Squats: 

Plank up-downs:

Reverse crunch:

Side plank with a reach:

Leg lifts:

Rope climbs:

(Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.)