summer is just It’s around the corner. This means one thing. It’s easier to get out of the gym’s damp and sweaty air and train outdoors.
All reason to bind within is melting away. The weather is warm and the sun is shining (hopefully). Gyms are hot and crowded with people gearing up for swimsuit season and stocking up on weights and racks. There’s no better way to make nature your gym, beat the hustle and bustle, and enjoy the weather.
You can take all the inconvenience out of working out at the gym and in exchange you get more space, a shorter commute and a better vibe. You may be a little short on equipment to do the heavy lifting, but you can improvise your workout by using what’s around you and by thinking a little outside the box of the exercise.
Benefits of outdoor training
It’s scientifically proven that being outdoors is good for your health. Exercising outdoors, even if it’s just a small event, has significant benefits. 2023 small study was announced in Nature Even a short walk outdoors improved concentration and memory compared to participants who walked indoors.
Studies show that the longer the duration of exposure, the greater the effect.another 2019 survey Those who spent at least 120 minutes outdoors per week reported better health and well-being than those with less outdoor exposure.
How can you spend more time outdoors? Train there. But don’t worry. I’m not saying you have to haul hundreds of pounds’ worth of bumper plates to your backyard just to get a little bit of vitamin D during your squats (although that’s a great plan if you have the space and the means). A body is all you need to sweat in the summer sun. We’ve rounded up 12 workouts that are quick and easy to take with you the next time you need some fresh air.
no equipment needed
If you belong to the latter group above, don’t worry. You don’t need anything flashy to exercise effectively outdoors. Jackie Washington Winner of the 2020 Men’s Health Next Top Trainer Contest in New York City, he hosts the 7 Minute Blitz series, workouts you can do anywhere in just 7 minutes. No equipment required.
summer outdoor training
2:1 blaster for 7 minutes
This Tabata-style workout allows you to reach peak performance in just 20 seconds of work and 10 seconds of rest.
warm up
30 seconds each
- plane
- frankenstein
- downward dog
good result
3 rounds of 20 seconds work/10 seconds rest
- From hurdles to slanted slides
- plank in and plank out
- Alternating Lateral Quick Feet
- Sidewalk to Renegade Row
finisher
Keep moving for 1 minute without a break.
Outdoor leg and trunk burns
If you’re looking for a little something to tone your lower body and lighten your core, this is the workout for you. Alternating core and lower body movements for the ultimate leg and core burn.
warm up
- From lunges to rotations
- Single leg hop (left and right)
- plyo jump
good result
1 minute work/no break
- Lateral slide from bounce jump
- in and out abs
- High knees from skater lunges
- hollow hold
- One leg plyo jump – 30 seconds each side
- From Plank to Oblique Twist
- 4 point run and retreat
full body beach workout
This workout incorporates a little bit of everything to give your whole body a quick burn.
warm up
- spiderman lunge
- Squat to Pike
block 1
8 rounds. S.Repeat 3 times per exercise / Add 1 time every 30 seconds
- high knee
- side jump
- push ups
block 2
6 rounds Work for 30 seconds according to the number of repetitions below
Rounds 1-4
- Lunge jump – 3 times
- Burpees – 2 times
- Hi-Lo – 1 rep
round 5
- Lunge jump – 4 times
- Burpees – 3 times
- high and low – twice
round 6
- Lunge jump – 5 times
- Burpees – 4 times
- high and low – 3 times
glute blitz
This bodyweight-only workout will make walking difficult tomorrow. This workout isolates his three main muscle groups in the lower leg: glutes, hamstrings and quadriceps. No equipment is required, but you should have a bench or elevated spot to raise your legs for the Bulgarian Split Squat.
block 1
2 rounds of 20 seconds work / no rest / complete all exercises on one side
- bulgarian split squat
- Standard split squat
- pulse split squat
block 2
2 rounds of 20 seconds work / no rest / complete all exercises on one side
- Single leg hip thrust (R)
- Single leg hip thrust (large)
- bilateral hip thrust
block 3
2 rounds of 20 seconds work / no rest / complete all exercises on one side
- hamstring walk out
- bridge hold
- bridge hold march
push up blitz
Want to get better at pushups? This 7-minute workout from him will get you there. Work on 4 exercises and finish with a light cardio workout.
75 seconds work/20 seconds rest/increase by 1 until period ends.
finisher
Keep moving for 1 minute without a break.
lower body blitz
Another option for a quick and easy leg day that only requires bodyweight.
block 1
20 seconds work / 1 set for each exercise / 30 seconds rest after all 3 exercises / 2 rounds
- up down squat
- duck walk
- foot fires
block 2
20 seconds work / 1 set for each exercise / 30 seconds rest after all 3 exercises / 2 rounds
- reverse lunge
- side lunge
- Broad jump to shuffle
block 3
20 seconds work / 1 set for each exercise / 30 seconds rest after all 3 exercises / 2 rounds
- Split squat (large)
- Split squat (R)
- skater lunge
core blitz
Not enough sit-ups in your routine? Add this quick core circuit to the end of your workout.
block 1
30 reps every 30 reps / Complete each exercise 8 times / 6 rounds total
block 2
minute by minute / 8 repetitions of each exercise / complete 6 total rounds
- Side Plank Knee to Elbow (R)
- Side Plank Knee to Elbow (L)
block 3
30 seconds at full power.
full body ladder workout
Gradually decrease from 10 to 0 reps in this full-body workout. We want to finish as quickly as possible, but be careful not to sacrifice form for that.
warm up
30 seconds
- Spider-Man Lunge to T Rotation
good result
10 iterations each / Decrease by 1 iteration each round until there are zero iterations / Finish as soon as possible
- body weight squat
- half burpee
- reverse fly
- push ups
take the gym outside
With equipment, you can do even more things, but it can be a hassle to take everything out of your home gym when you want some sunshine. Bring some portable gear outdoors to make the most of both the great outdoors and the gym.
5 minute dumbbell finisher
All you need is two dumbbells and a small lawn to start a solid workout.Intense upper body training by a trainer J Malik The perfect end to your lifting session. Or start a full workout with a few repetitions.
1 set each/45 seconds work/15 seconds rest
All Out Studio upper body HIIT
Pick up the pace and tone your chest, arms and back. all out studioA high-power HIIT program with trainer Jerren Lyles. This guy will be toast in 15 minutes.
Close-grip chest press – 30 seconds
Close-grip chest press with crunch – 45 seconds
Close-grip chest press with crunches and leg lowers – 75 seconds
Squat hold – 45 seconds
Renegade Laws – 30 seconds
Weighted Walkout to Renegade Row – 45 seconds
From Weighted Walkouts to Renegade Rows to Knee Raises and Twists – 75 seconds
Squat hold – 45 seconds
Dumbbell over-the-shoulder chops – 30 seconds
Squats and over-the-shoulder chops – 45 seconds
Squat thrust and over-the-shoulder chop – 75 seconds
Cooldown Stretch – 45 seconds
5 minute kettlebell full body workout
Kettlebells are incredibly versatile and portable. Take it outside for this super simple and effective total body workout. Wear it at the end of your run or repeat it several times for a longer workout.
Do the specified number of times every minute and use the rest of the time to rest for the first two rounds. Rounds 3 and 4 do the same exercise for 30 seconds each. For Round 5, perform each exercise as hard as you can for 30 seconds. We shoot 8 RDL thrusters, 8 pushups, and 20 climbers.
- Kettlebell Romanian Deadlift to Thruster – 15 Reps
- Push-ups – 15 reps
- Climber – 30 times
5 minute double kettlebell workout
Double the weight, double the fun. Grab your two kettlebells and head outside to enjoy this quick hit. If you want to burn longer, complete the first circuit a few times and save the finisher for last.
For the first three rounds, each movement is repeated four times, resting for the rest of the time. For the fourth round, increase the number of reps to 6 per move and set the clock to 1 minute and 15 seconds.
- bent over row
- gorilla clean
- forward lunge clean
- lateral lunge clean
- Reverse lunge to overhead press
final round finisher
Continue each movement for 1 minute without rest.
- kettlebell swing
- goblet squat
Cardio finishers for sprints and shoot-throughs
This brutal Metcon workout is perfect for a quick cardio try. Get some yoga blocks and set up some cones to do shoot-throughs and gain sprint distance. If you don’t have blocks, two kettlebells of the same height work fine.
Set the timer for 5 minutes. Finish one shuttle run. First run back to the center cone, then run back to the far cone. Immediately switch to 5 shoot-throughs. Transition to 2 full shuttle runs and 5 shoot-through reps. Add more shuttle runs each time until the clock hits zero.
Cori Ritchey, NASM-CPT, is the Health & Fitness Associate Editor for Men’s Health and a Certified Personal Trainer and Group Fitness Instructor. You can find more of her work on HealthCentral, Livestrong, Self, and more.
