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Exercising outside is a great way to get some fresh air and Vitamin D, and it seems to be generally good for your health, according to science.
But that doesn’t mean you have to log lots of miles running or lug your dumbbells outside.
Read more: One minute to ripped abs
“You can get a dynamic workout that pushes your limits of strength and stamina through simple bodyweight movements,” says Gideon Akande, winner of Men’s Health US’ Next Top Trainer, who regularly teaches outdoor boot camps in Chicago.
It’s all about the workout design.
Use these 3 no-equipment routines to torch fat, build strength, and challenge your mental fortitude—outdoors or almost anywhere.
1. 30-Minute Heart Thumper
This high-intensity cardio workout is designed to pack a punch to your heart and lungs. (In a good way). You’ll be gasping for breath from the first few reps, says Akande.
Read more: 8 exercises that burn more calories than running
For each exercise, do as many reps as you can in the time that’s indicated next to each movement. Once you’ve done one set of each exercise, that’s 1 cycle.
Complete a total of 5 cycles for a fat-trying, 30-minute sweat fest.
1. Bodyweight Squat Jump: 60 seconds
2. High-Knee Skip: 45 seconds
3. Pushup: 60 seconds
4. Seal Jacks: 45 seconds
(Like a jumping jack, only clap your hands in front of your body.)
5. 20-Yard Sprint: Repeat 8 lengths
Read more: The strength secret most men ignore
2. Muscle Mileage
This workout was designed to take 8 minutes—or about the amount of time it takes for the average guy to run a kay-and-a-half.
But instead of just hammering just your legs and lungs—like you would on a run—this workout hits every muscle from head to toe, says workout creator Anthony Passamonte, owner of Impact Functional and Sports Training in Massachusetts.
Do as many reps of each exercise as you can in 30 seconds. Once you’ve completed one set of all three exercises, that’s 1 cycle.
Rest for 30 seconds and repeat, starting with the first exercise. Complete a total of 4 times for an 8-minute total-body workout.
1. Forward lunge
2. Spiderman pushup
3. Plank walkup
3. Belly Fat Blast
This simple workout may not seem like much at first, but it’s a bear, according to David Jack, owner and co-creator of the Men’s Health 60-Day Transformation.
In the first block, the bear crawl will work your core stability, while different variations of the lunge will help you build rock-solid muscle in your lower body.
In the second block, you’ll cement your muscle growth and endurance with a series of isometric holds.
For each exercise, do the number of reps prescribed, or as many reps as you can in the time that’s indicated next to each movement. After you’ve completed all 10 exercises in Block 1, repeat the entire block one more time.
Once you’ve finished two rounds of Block 1, use the same procedure for Block 2. The workout should take between 16 and 18 minutes.
Read more: Lose belly fat with just two exercises
Block 1
- Bear Crawl: 20 seconds
- Split Squat (left leg forward): 10 reps
- Bear Crawl: 20 seconds
- Split Squat (right leg forward): 10 reps
- Sideways Bear Crawl (crawl toward the left): 20 seconds
- Reverse Lunge (left leg forward): 10 reps
- Sideways Bear Crawl (crawl toward the right): 20 seconds
- Reverse Lunge (right leg forward): 10 reps
- Backwards Bear Crawl: 20 seconds
- Lateral lunge (alternate legs every rep): 10 reps each side
Block 2
- Bear Crawl Hold: 10 seconds
- Squat Hold: 10 seconds
- Bear Crawl Hold: 20 seconds
- Squat Hold: 20 seconds
- Bear Crawl Hold: 30 seconds
- Squat Hold: 30 seconds
- Bear Crawl Hold: 30 seconds
- Squat Hold: 30 seconds
- Bear Crawl Hold: 20 seconds
- Squat Hold: 20 seconds
- Bear Crawl Hold: 10 seconds
- Squat Hold: 10 seconds
Read more: 5 things you should never do after your workout
Image credit: iStock
This article was originally published on www.mh.co.za
