fitness routine runners running by a colorful mural — Photos by Marques Jackson Photography.

By Marnie Kunz
NASM-certified trainer, USATF- RRCA-certified run coach

Spring is the perfect time to refresh your fitness routine. After a long winter, New Year’s resolutions are often thrown by the wayside by spring. But it’s a great season to assess your workouts and health habits, discard things that aren’t working, and add some new healthy habits into your life. With the warmer weather, it’s easier to get outside and be active, and winter’s short, dark days have lifted so we have more daylight hours to enjoy. As a lifelong runner and trainer, I don’t mind running in the winter, but spring is my favorite time of the year, with mild weather, lots of flowers, and sunny days. These are my top tips to help you pull out your fitness routine and revamp it for a fun and active spring season.

Beginner 5K Training Plan - Level 1 - Walk to Run

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How to Refresh Your Fitness Routine

As you revamp your fitness routine, it’s helpful to keep some general fitness benchmarks in mind. The Physical Activity Guidelines for Americans recommends that adults get at least 150 to 300 minutes (2.5 to 5 hours) per week of moderate-intensity aerobic activity, or 75 to 150 minutes (1 hour and 15 minutes to 2 hours and 30 minutes) per week of vigorous-intensity aerobic physical activity. Your cardio activity may be anything from brisk walking to biking, swimming, running, or playing tennis. The guidelines also suggest doing at least two strength training workouts per week as part of your workout routine.

1. Assess your current fitness routine.

Before you create your new spring fitness plan, take a look at your current exercise routine. Assess what’s working and what isn’t. If you enjoy an activity and it makes you feel good afterward, that’s a win. And if you don’t have a fitness routine, that’s ok - it’s never too late to get started. Beginners can start with lower-intensity exercises to ease into working out, with accessible exercises like walking or hiking.

2. Fine-tune your workouts.

It’s easy to get stuck in a fitness rut and go through the same motions, but this usually leaves us in a fitness plateau without feeling much progress. I’ve done it myself, going through the motions at the gym over and over without considering different exercises or weight amounts. Taking time to assess your routine and set new goals will help you identify exercises that may not be helping you much so you can either fine-tune them (by adding more intensity or duration, for instance) or get rid of them.

3. Add something new.

Spring is a great time to try something new with your fitness routine. Sign up for a group fitness class or try new exercises that you enjoy. From rock climbing to dancing to different weightlifting exercises, the possibilities are endless.

fitness routine smart goals infographic — Setting SMART goals will help you succeed with your fitness goals.

4. Set new fitness goals.

As life unfolds, our priorities and goals change so it’s good to evaluate your fitness goals every season. What worked for your winter workouts may not be helpful for spring if you have different goals. Set SMART goals that are specific, measurable, attainable, realistic, and timely. Having specific milestones that you can measure will help you succeed with your fitness goals and boost your motivation.

5. Track your progress.

Track your progress with your new spring fitness routine and you’ll be encouraged to keep your active streak going. You can set a daily step goal, and use a smartwatch or fitness tracker for your daily steps and workout tracking.

Related: 15 Best Free Running Apps

6. Combat negative thought patterns.

One of the biggest obstacles I see in clients that I work with is getting stuck in negative thought patterns. We can all be hard on ourselves without even realizing it. Work on combatting negative thoughts by replacing them with more motivating, positive thoughts. Try using mantras by repeating short, catchy phrases in your head when you’re struggling or feeling negative during a workout.

Some examples of mantras are “I can and I will," “I am strong,” and “Sweat makes me stronger.” You can think of your own mantras or check out our article on running mantras for more suggestions.

7. Take rest days.

With any fitness program, it’s important to incorporate rest days into your schedule. I usually recommend taking at least one complete rest day per week for people that I train. A rest day gives your body time to recover from workouts while also giving you a mental break from training.

8. Enjoy the process.

fitness routine woman with flat abs doing core exercises — A new fitness class is a great way to break through your fitness plateau.

Having fun with your workouts will help you stick to them better. You can invite a friend to work out with you for more accountability and fun. Creating a killer playlist to listen to while you sweat is another way to make your training more enjoyable.

Sample Strength Training Workout for Beginners

One of the best ways to improve your fitness level is to strength train. The Physical Activity Guidelines for Americans recommends strength training your muscles at least twice a week. If you need a full body workout program to get started, I am sharing this beginners’ strength training workout, which I recommend doing at least twice per week.

If you are new to strength training or just getting started after a winter hiatus, bodyweight exercises will help you master good form. Start with bodyweight squats, for instance, and then you can advance to using dumbbells while you squat. If you are advanced with weightlifting, you can use a barbell for some of these exercises, such as the bench press, squats, and lunges.

This workout targets your major muscle groups, including your upper body, lower body, and core muscles.

Upper body

Push-ups - Start by lying on the ground with your palms planted on the floor next to your shoulders and your toes on the floor. Push up, maintaining a straight line from your head to your heels and straightening your elbows. You will be in a high-plank position with your hands shoulder-width apart. Lower your chest towards the floor by bending your elbows and keeping your core muscles tight so your body forms a straight line. Return to the starting position and repeat. For advanced pushups, you can elevate your feet on a step or bench to do incline pushups.

Seated Tricep Dips - Sit on a sturdy chair or bench with your hands gripping the edge next to your hips, fingers pointing forward. Scoot your hips forward off the edge, keeping your legs extended or bent, and lower your body by bending your elbows backward. Push back up to the starting position by straightening your arms, focusing on the triceps muscles in the back of your upper arms.
Chest press with dumbbells - Lie on a flat bench with dumbbells in each hand and feet flat on the floor. Lower the dumbbells slowly towards the sides of your chest with control, keeping your elbows tucked in at about a 45-degree angle. Push the dumbbells back up in a controlled motion until your arms are fully extended above your chest, squeezing your chest muscles at the top. Lower the weights slowly and repeat.

Lower Body

Squats - Stand with your feet shoulder-width apart, chest up, and core muscles engaged. Hinge at your hips and bend your knees as if you're sitting back into a chair, keeping your back straight and your knees tracking over your toes. Squeeze your glutes throughout the movement. Lower down until your thighs are parallel to the floor or as low as comfortably possible, then push through your heels to return to the standing starting position. Once you master bodyweight squats, you can do the same squat movement while holding dumbbells by your sides.
Side Lunges - Stand with your feet hip-width apart, chest up, and core engaged. Step one leg out to the side, keeping that leg’s foot flat on the floor and bending that knee while keeping the other leg straight. Push off with your bent leg to return to the starting position, and repeat on the other side, maintaining control throughout the movement.

fitness routine people doing planks on a track — Planks strengthen your major core muscles.

Core Muscles

Planks - Start in a push-up position, then lower down onto your forearms, keeping your elbows directly under your shoulders and your body in a straight line from head to heels. Engage your core by squeezing your abs and glutes, preventing your hips from sagging or lifting too high. Hold this position, maintaining the straight line and core engagement, for the desired duration. Start with 20 seconds if you’re a beginner. For advanced planks, hold for up to 1 minute.

Do 3 sets of 10 repetitions of each exercise. For side lunges, do 3 sets of 10 reps on each side.

I hope these tips and workout ideas help you with revamping your spring workout routines. If you need a workout plan to step up your fitness, visit the Runstreet Training Center for customized training programs that work with your lifestyle. Follow @Runstreet on Instagram and sign up for the free Runstreet Wellness Wednesday newsletter for more training tips, workouts, and inspiration. Happy sweating to you and happy spring!

Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

Spring Clean Your Fitness Routine with Tips from a Trainer