Tips for working out with your dog

Health and fitness expert Lisa Reed has seven exercises for you and your pet. (Courtesy Lisa Reed)

Lisa Reed, special to

WASHINGTON – It’s time to meet your new workout buddy — your dog.

You both need exercise, so why not get it together? Here are some heart rate- rising activities you can do with your pet.

Interval Walk

Walking is great for both you and your dog. And doing an interval workout is a great way to increase stamina and improve your metabolism.

Follow the 3-2-1 plan for your next walk. Walk for three minutes, jog for two minutes and sprint for one minute. Repeat these intervals for 30 minutes and you and your pooch will be in tip-top shape in no time.

Fetch Ab Throws

Crunch and tone your abs while your dog sprints and plays fetch.

Here’s how you do it: Grab your pet’s favorite fetch toy and get down on the floor in a sit-up position. Throw the toy from the ground sit-up position (plyometric ab), and while your pet is running for his toy, perform crunches or my favorite “twist” exercise, while waiting for your pet to return. Repeat this 10 times or for as many reps as possible. And watch the video, below, for a visual.

Squat Jumps

Firm up your tush and your lower body while your dog gets his jump on.

Stand with your legs shoulder-width apart. Squat and tap your dog with his favorite toy. As you rise, lift the toy above your head so that your dog jumps up for it.

Resistance Band Total Body Circuit

Your dog will love the quality time with you and the fast-paced walking between this workout’s circuits.

Find a bench or use a mailbox to loop your resistance band around. Here’s the circuit:

  • Squat with your band, repeat 10 times.
  • Turn around and put the band under your arms and do a chest press, repeat 10 times.
  • Take the band and step on it with one foot and complete a shoulder side raise, repeat 10 times.
  • To 10 sets of bicep curls with your band.
  • Complete tricep kickbacks, repeat 10 times.
  • Speed walk for five minutes with your dog.
  • Repeat the circuit.


“Rest” stops for pet means squats for you! Each time your dog sniffs, or needs a break, perform 10 squats.


Next time you play fetch with your dog, race your dog for the toy. (Courtesy Lisa Reed)

Fetch Races

Your dog won’t be the only one playing fetch in this game.

Head to your backyard or a park and throw your pup’s favorite toy — only this time, race your pet to pick it up (a great way to get your blood pumping). Then wrestle the toy from your pet, grasp, toss and race again.

Dog Stairs

Climbing steps together will sculpt your legs and help both of you burn calories.

Leash your pooch and pick a long staircase, either in your house, or perhaps the bleachers at a nearby school. Go up and down the stairs with your pet by your side. Vary the way you step for a more challenging workout. Take steps two at a time and lunge up, or even run up the steps sideways.

Don’t forget to cool down, stretch and hydrate so you are ready to go again tomorrow.

Remember to always carry a water bottle and an extra bottle or bowl for your dog. When you are thirsty, you are already dehydrated — so drink up!

Lisa Reed is a certified personal trainer in the D.C. area and owner of Lisa Reed Fitness. Read more about Lisa at Follow @lisareedfitness and @WTOPLiving on Twitter.

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