3 Quick and Effective Outdoor Bodyweight Workouts

By Chrissy King

I genuinely enjoy going to the gym and lifting some heavy weights and look forward to it most days.

However, once in a while I wake up to a beautiful, sunny day, and I just want to be outside. The thought of staying indoors when it’s so gorgeous out there just isn’t appealing. I have a few options when I feel like this. I could ignore my feelings and the beautiful day and force myself to go train at the gym, or I could skip training altogether and just go enjoy the great outdoors.

There’s nothing wrong with either of these options. However, on days like these, I prefer to implement a third option. I like to take my workout outdoors where I can get the best of both worlds: enjoy the sunshine and beautiful skies and get my sweat on!

No special equipment is needed to get the job done, either. Just take your body (and a water bottle!) to your backyard or the nearest park — with or without the kids, if you have 'em — and get down to business with one of these three quick and effective workouts:

Remember to Warm Up First!

Before beginning your workout, start with a quick warm-up by completing two rounds of the following movements, performing each movement for approximately 30 seconds:

  • Jumping Jack
  • High Knees
  • Squat to Stand
  • Bird Dog
  • Spiderman Lunge Stretch

Or try this 10-minute dynamic warm-up from Molly Galbraith.

No-Equipment Outdoor Workout 1:

After a quick warm-up, complete 4-5 rounds of the following circuit, working with intensity and resting when needed.

  • Curtsy Lunge to Lateral Lunge x10 per leg
  • Walk-Out Push-Up x10
  • Alternating Leg V-Up x10 per leg
  • Jump Squat x20

If jump squats aren’t your jam, try bodyweight squats instead. Additionally, if you prefer to work your core without the sit-up variation, sub with side planks for 15 to 30 seconds per side.

No-Equipment Outdoor Workout 2:

After a quick warm-up, complete 4-5 rounds of the following circuit, working with intensity and resting when needed.

  • Push-Up x10
  • Walking Lunge x10 per leg
  • Tricep Dip* x15
  • Bodyweight Step-Up x10 per leg
  • 200-meter sprint

If you don’t have access to a track or a field to easily measure distance, you can perform 20-second sprints using a timer or stopwatch.

* A note about tricep dips: If you have cranky shoulders and the position of the tricep dips doesn't feel good, perform the push-ups as close-grip push-ups instead, and leave the dips out of this circuit altogether.

No-Equipment Outdoor Workout 3:

After a quick warm-up, complete 4-5 rounds of the following circuit, performing an exercise for 40 seconds, then resting 20 seconds before moving on to the next exercise:

  • Alternating Reverse Lunge
  • Push-Up
  • Bicycle Crunch
  • Mountain Climber

You can modify your push-ups by using a bench to do incline push-ups (easier) or you can put your feet on the bench for decline push-ups (harder). If you prefer to work your core without the sit-up variation, perform side planks for 15 to 30 seconds per side.

What Else Can You Do Outside With No Equipment?

If you’re exercising at a park and have access to monkey bars, a pull-up bar, or even a railing, you can add pull-ups or chin-ups, inverted rows, or timed chin-up holds or hollow hangs to any of the circuits in these workouts.

Get some vitamin D and some fitness with one of these three workouts. You’ll be feeling amazing from both, the exercise and the time spent outside — talk about an endorphin kick! Not to mention, these no-equipment, super-efficient workouts are also a great way to add a little fitness to your day when you’re vacationing or traveling.

When you’re done with your workout, take a moment to relax, cool down, and enjoy some warm sunshine on your skin — and selfie!

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About the author:  Chrissy King

Chrissy King is a strength and nutrition coach, powerlifter, and writer. When she’s not serving her clients and empowering them to create stress-free and sustainable lifestyles, she spends her time reading, traveling, and hanging with friends and family. You can learn more about Chrissy on her website and connect with her on Facebook, Instagram, and Twitter.

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