4 Outdoor Workouts No Equipment (Burn Fat!)

Use these outdoor workouts to enjoy the sunshine and work up a sweat! Summertime is too nice to spend indoors and these outside workouts help burn fat.

Likewise, the 15-minute outdoor workouts require no equipment (instead they make use of the best bodyweight exercises) and are a sure-fire way to get you fit. 

 

With the sun shining and the weather starting to warm up, it's the perfect tome to start taking your workouts outdoors.

Likewise, being outside and enjoying the fresh air while you work up a sweat is actually rather enjoyable and a great way to boost your mood!

The Benefits Of Outside Workouts

Why stay stuck inside when the weather is nice when you can get just as an effective workout outside? These workouts:

• don't require you to lug out any equipment
• are a great way to pass the time while the kiddos play outside or at the park
• give you a burst of natural energy from being outside
• include more exercises than just push ups

 

While you can definitely rock some park workouts with resistance bands or set up a TRX in your backyard (two of my favorite pieces of at-home workout equipment for beginners) it's not necessary.

Particularly a workout that combine both strength exercises as well as cardio exercises!

How To Use These No Equipment Outdoor Workout

These no-equipment workouts can be used as-is and on rotation whenever you get the chance to work up a sweat.

On the other hand, you can also use these no equipment workouts as a weekly workout plan and use them all within a one-week period!

Not only would this give you a consistent routine to follow but it would also be the best way to achieve fat loss goals (having some hotel workouts on hand never hurts either!).

Note: these workouts are not geared toward new moms as there's a bit too much impact. That is to say, if you're still new in your postpartum journey you'll want to avoid jumping and really focus on learning to re-engage your core again!

Outdoor Workout #1 Backyard Bodyweight Circuit

Using your own bodyweight is a great way to work up a sweat and force your muscles to activate.

In other words, make sure you're really contracting the muscles in question instead of just going through the motions

Knee extensions	10 reps
Plank Abductions	30 seconds
Rest	10 seconds x3 sets
Pike press	6 reps
Bounds	30 seconds
Rest	10 seconds x3 sets
Push ups	8 reps
Bear Crawls	30 seconds
Rest	20 seconds x2 sets
Glute bridge	50 reps

To perform the workout: perform the first two exercises back to back for the repetitions listed. Stop and rest for 10 seconds before repeating the two exercises. Do this for a total of three rounds.

Take a longer rest (one minute) and move on to the next two exercises performing them the same way.

Take a longer rest and move on to the next two exercises.

Finally, finish with one all-out set of glute bridges for fifty repetitions.

Outside Workout #2 Hill Sprints

If you're looking to step up your game, get a cardio hit and really target your glutes and hamstrings hill sprints are a great option (though flat ground sprints are great too).

How to perform:

• Run up the hill as fast as possible
• Walk back down
• Rest ten seconds

Repeat for a total of 16 rounds.

Note: Depending on how big your hill is you may need a bit more rest at the bottom or perform less rounds. That is to say, judge by how you feel and try to beat your times/rounds every other week.

One of the main reasons I like sprints is that they're fast and the workout is over in no time (bonus!). Thus, find a hill (a practical one!) in your area and get to work!

Still not into running? Use these running tips for beginners to get you started!

Outside Workout #3 The Leg Burner Bench Workout

For this workout, you'll need access to anything elevated! A bench, stairs on a deck, a kids picnic table - anything. Safety first though, make sure it's secure!

Bulgarian Split Squats	10 reps per leg
Feet Elevated Glute Bridge	20 reps
Close grip push ups	8-10 reps
Around the world lunge	5 reps per leg
Glute March	30 seconds
Rest	60 seconds x 3 sets

Perform all exercises for the prescribed number of repetitions in order. Rest fully at the end of the set and repeat for a total of 2-3 rounds depending on how much time you have!

This particular workout is very much leg dominant so take your breaks if you need them! In the same way, it is also heavy on the glutes. Since strong glutes solve life problems (like causes of back pain in females) this is a great workout.

Similarly, training glutes is crucial for busy moms who need to be able to carry, bend, and generally chase after kids.

Learn more about why moms need strong glutes.

Outside Workout #4 Speedy EMOM Workout For Busy Days

EMOM means every minute on the minute. For this full-body workout, you'll want to set a timer. 

Perform the reps listed as fast as you can (while maintaining form) and then rest the remainder of the minute. Start the next exercises at the minute mark and continue.

The more you go through the workout the more tired you get. the more tired the longer it takes you. Thus, less rest.

Step Out Lunge	8 reps per leg
Push Ups	8 reps
Crossack Squats
Single Leg Crunch & Spider Crunch	4 reps per side

Bonus Outdoor Workout: Skipping

I used to hate skipping but it really is a great workout. Considering this, it's even more fun if you have school-age kids because they can join! Keep it simple and challenge them to a skip off or just join them in playing!

The workout

Slow Skip	30 seconds
Fast Skip	20 seconds
	8 rounds
Slow Skip	20 seconds
Fast Skip	20 seconds
	4 rounds

If you haven't skipped in a while be prepared for your calves to be a bit warm. In the same way, if you're a mama and feel any downward pressure or have any leaking stop skipping! 

This means that the impact is a bit too much (and most definitely not good for you) and my advice would be to check out a pelvic floor physio to help.

Want over 20 printable home workouts without any ads? Check out these Printable Power Workouts. All kinds of workouts to help you kick off your fitness journey right in one spot.

Important Things To Remember

As with any workout, form comes first. Make it a priority to perform quality repetitions over volume.

When it comes to push ups, aim to have your arms and spine make an "A" position instead of a "W" as this will protect your shoulders (and give you the biggest bang for your buck in obtaining stronger push ups!).

Keep in mind also that while push ups go a long way, they do focus primarily on the pectoral muscles. To help improve posture, balance push ups out with some back exercises at home.

Make sure the knees are not caving during squats and that your low back is not excessively arched.

When you have a few extra minutes, make mobility workouts a priority to help prevent injuries and get stronger in your actual workouts.

Working out outside is fun, mood-boosting, and definitely sweaty. Also, it makes for a nice change in scenery after long months inside, and even better that you can get your kids involved. 

These four no equipment workouts are quick, sweaty, and effective. However, remember to have fun! Do workouts/activities you enjoy not ones you "have" to.

Frequently Asked Questions About Outdoor Workouts

Other Fitness Tips To Help You Crush Your Goals

• How to get better at push-ups when you're a beginner
• Squat variations for awesome results
• How to progress your planks
• Lunge variations you have to try
• How to make home workouts harder
• Fitness tips
• At home, follow-along workout

While these workouts are based around using only your bodyweight, if you're in your backyard there's a lot more wiggle room for workouts!

• grab a dumbbell for one dumbbell workout 
• use a mini loop to get in a sweaty ten-minute workout

Don't let your mind be the limiting factor with your outdoor workouts! Similarly, If you need inspiration, hit up my YouTube channel for some great at-home workout ideas. In or outside the house!