4 Outdoor Workout Ideas To Burn Fat (under 20 minutes, no equipment required)
Use these outdoor workout ideas 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 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, training outside of the house is a no-brainer. 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!
Which is why I came up with these outdoor workout ideas!
The Benefits Of Outside Workouts
Why stay stuck inside when the weather is nice when you can get just as an effective workout outside with these outdoor workout ideas? These outside 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
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 workouts that combine both strength exercises as well as cardio exercises!
How To Use These Outdoor Workout Ideas
These outdoor workout ideas 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 outside 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 towards 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
- Walking lunges 10/leg
- Push-Ups 12
- Squat with step out 10
- Reverse Plank Walks (crab) 30s
- Mountain Climbers 30s
Perform all exercises for the prescribed number of repetitions in order. Rest at the end of the set and repeat for a total of 2-3 rounds depending on how much time you have!
This workout is great to get your legs firing and warm. Likewise, it’s pretty quick, requires no equipment, and definitely gets you moving!
Outside Workout #2 Hill Sprints
So oddly enough while I hate running I actually enjoy hill sprints (what a freak eh?). 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)
Below is a picture of my daughter and I right before I’m about to rock some hill sprints of my own!
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 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!
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/leg
- Feet Elevated Glute Bridge 20
- Close grip push-ups 8-10
- Around the world lunge 5 rounds per leg
- Crab Walk 30s
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 back pain) 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.
- Curtsy Lunge x8/leg
- Push Ups x8
- Crossack Squats x5/side
- Single Leg Crunch & Spider Crunch x4/side
Try to get in a total of 4-5 rounds if you have time!
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!
Slow skip 30s
Fast skip 20s
Repeat for a total of 8 rounds
Slow skip 20s
Fast skip 20s
Repeat for a total of four 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.
And of course, if you need more (more support, more visual, more accountability!) hit up my follow-along workout page! There are a ton of no-equipment and ten-minute workout options on there. All you need to do is choose your workout, hit play, and work out WITH me.
Don’t forget to pin these outdoor workout ideas for sunny days!
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 outdoor workouts are quick, sweaty, and effective. However, remember to have fun! Do workouts/activities you enjoy not ones you “have” to.
Quick Tip: You may not need any for these workouts, but my go-to store for equipment is Pro Source! They have awesome gear at fair prices. Plus, if you use the code “mamabearfit” you save fifteen percent on the best price on the site – win!
Other Outside Workout Ideas
While these outdoor workouts are based around using only your bodyweight to achieve your goals, if you’re in your backyard there’s a lot more wiggle room for workouts!
Don’t let your mind be the limiting factor with your outdoor workouts! Similarily If you need inspiration, hit up my YouTube channel for some great at-home workout ideas. In or outside the house!