The Top 3 Outdoor Workouts

The warmer, longer days of spring mean two things for the fitness-minded individuals out there: First, you can move your activities outside. Second, it’s time to start shedding some of that winter weight in preparation for summer. Which works out nicely. Some of the most intense, calorie-blasting conditioning workouts can be done outside. And, really, the possibilities are myriad. But to help you get started, here are the top 3 outdoor workouts.

The Park Circuit

This bodyweight-only circuit workout is designed to develop your strength while also elevating your heart rate. If the park isn’t too far away, you can also jog there, and it can double as a warm-up and cool-down.

Set a timer and perform each exercise for one minute, with little to no rest. At the end of the set, rest for two minutes and then repeat.

  • Push-ups
  • Dips
  • Pull-ups
  • Bench jumps
  • Mountain climbers

Fartlek Runs

Technically a form of high-intensity interval training (HIIT), this exercise is designed to be highly customizable. Plus, it’s a lot of fun to say.

While most other HIIT workouts are highly structured, fartlek workouts are created by you on the fly, depending entirely on how you feel in that moment. After warming up, you might decide that you’re feeling really good and sprint to that telephone pole down the road. Once you reach it, though, you’ll probably be winded. So, you could jog to the next intersection.

Farlek workouts are a great way to enjoy the warmer weather, adjust the intensity of your workouts, and bring some variety to your runs.

Medicine Ball Circuit

With just a medicine ball, an open field, and these two exercises, you can get an incredibly effective workout. Just make sure that you have plenty of room; you will be throwing the weighted ball around.

Set a timer for 10 minutes and do as many rounds as possible before time runs out.

  • Clean and Toss – 8 reps. Place the ball on the ground and stand over it with your feet about shoulder-width apart. Squat down and grab the ball. Straighten your legs and toss the ball slightly, so that you can shift your grip. The motion is similar to the barbell clean. Drop back into a squat with the ball racked at your chest. Quickly stand up again and straighten your arms, using the momentum from your legs to toss the ball up. Let it fall back on the ground in front of you and repeat.
  • Throw-Sprint-Slam – 10 reps. Using any style you want, throw the ball as far as you can. Sprint to the ball and squat down to pick it up. Slam the ball down as hard as you can. When it bounces back up, catch it and repeat the sequence.

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