As summer winds down and the cooler months are around the corner, there’s no better time to take your workouts outside. Outdoor fitness isn’t just refreshing; it’s proven to boost mood, increase vitamin D, and add variety to your routine. You can take this workout anywhere, at the park, on a trail, or right in your backyard.
It’s just four moves, no equipment needed, and it’ll take you about 30–40 minutes. Not only is it simple and efficient, it’s a great way to get in a solid full-body session while enjoying the fresh air.
Why Outdoor Workouts Work
Before jumping into the routine, here are a few benefits of taking your training outdoors:
- Fresh air and Sunlight: Outdoor workouts boost serotonin and vitamin D, both linked to improved mood and energy.
- More Calorie Burn: Uneven terrain, wind, and natural surfaces make your body work harder than an indoor treadmill or gym floor.
- Stress Relief: Exercising outdoors can help reduce stress and improves mental clarity.
All of this makes outdoor workouts a perfect way to close out summer and carry into those early fall days
Full-Body Outdoor Workout (No Equipment Required)
Perform the following moves in a circuit. Complete 3–4 rounds, resting 60–90 seconds between each round.
1. Push-Ups (10–15 reps)
A classic for building upper-body strength in the chest, shoulders, and triceps.
- Pro tip: Try incline push-ups on a bench or decline push-ups with feet elevated for variety.
2. Walking Lunges (10–12 steps per leg)
Strengthens legs and glutes while improving balance.
- Pro tip: Focus on long, controlled steps to stretch and activate the hips.
3. Plank-to-Shoulder Taps (10-second plank, 10–12 taps per side)
Challenges core stability while also working shoulders and coordination.
- Pro tip: Keep hips steady and avoid rotating; quality over speed.
4. Squat Jumps (8–12 reps)
Adds power and conditioning to the circuit.
- Pro tip: Land softly with knees slightly bent to protect your joints.
Outdoor Run Finisher
Once the circuit is complete, finish strong with a run.
- Steady Jog: 10–15 minutes at a moderate pace.
- Intervals: 1 minute fast / 1 minute easy jog, repeated 6–10 times.
This adds endurance and cardiovascular conditioning to round out the workout.
Wrapping Up Summer Strong
As the last warm days of the season slip away, outdoor workouts are a great way to balance strength, conditioning, and endurance while soaking in fresh air. This bodyweight-focused session requires no equipment, can be done anywhere, and leaves you with that energized feeling only an outdoor workout can provide.
Make the most of these final warm, sunny days.
