Whether it is the expense, the distance to the nearest gym, or you just cannot be bothered, exercising at home or in the neighborhood is fairly simple with no equipment at all.
You can come up with excellent cardio workouts – just take a run around the neighborhood – or replicate gym machinery and work all of your muscle groups.
If the weather is nice, an outdoor workout is excellent, whether you do it in a park with a few friends or in your back garden. If the weather is bad, you might as well do it in front of your TV.
There are more reasons to do your workouts outdoors. First of all, you will probably enjoy it – fresh air and less sweat. Second, it saves all the money you would normally spend on the gym. Third, you can benefit from the sun and get a decent dose of vitamin D as well.
Now, let’s dig a bit deeper – what do you need to know before coming up with a plan for your outdoor workouts no equipment?
How can I workout outside without equipment?
The gym does give you access to all kinds of gadgets and machinery to target specific muscles. However, it is not mandatory, as you can do simple yet effective bodyweight exercises to work large and small muscle groups. Besides, you can decide to either focus mainly on your upper body, or zero in on the legs. It’s all down to your goals and the type of workouts you add to your routine.
Exercising outdoors follows the same rules as the gym. Just like any other workout, this one needs to start with a proper warm up. You do not want injuries, especially if you are just starting to exercise.
A few squats, lunges, bends, and crawls will do.
Then, you need a plan. Are you interested in cardio? Burning fat? Losing weight? You can go around the block and run. There are lots of apps that can track the distance, so come up with a goal for each day.
If you are more into gaining muscle, you need to find the right place. Some people gather in small groups and find a quiet place in a park. It gets even better if you can find a few friends to join you.
If not, simply use the garden. Get a bottle of water, put the headphones on and enjoy the privacy of your backyard.
If the weather is not too good, you might as well exercise in the garage. Lots of people choose to park their cars outside and turn their garages into gyms. Too hot? Simply open the garage door. It feels like exercising outdoors, but without getting touched by rain or other weather conditions.
Outdoor workouts with no equipment usually targets large groups of muscles. For instance, you can do legs with nothing but squats and lunges. You can do arms and chest with nothing but push-ups. No matter what you are after, chances are you will find an exercise that requires nothing but your body weight.
Top 3 outdoor workout for beginners
Here are a few outdoor workouts no equipment you can do on a daily basis.
Full body workout
Got a driveway? Even better.
Run back and forth 10 times – try to do it as quickly as you can. You will burn a few calories, but also warm up.
On the same note, you can also side shuffle back and forth. Go towards the end of the driveway facing one direction and return facing the other one. Swap after each repetition and do it 10 times.
Moving on to the actual workout, lunge down back and forth about five times.
Then, if you want to target the chest and arms too, do 10 slow motion push ups.
Finish with 20 sit ups for the core.
Perform all these exercises in the same order five times.
Fat burning 20 minute workout
Again, you will need a driveway or a long garden. Jog down and spring back up – do it 10 times.
Perform a plank for 30 seconds, then go back and forth twice doing lunges.
Perform 20 air squats and continue with 10 flutter kicks. Finish with five burpees.
Repeat everything and try to do as many sets as you can over 20 minutes.
Full body bench workout
Got a bench? Whether you choose a park or your garden, here is an excellent workout.
Perform five triceps dips on the bench. Keep your arms on the bench and the feet on the ground if you are a beginner – or the other way around if you are advanced.
Perform 10 box jumps on the bench seat – two legs for beginners or one leg for advanced users.
Then, do 10 burpee box jumps and 10 lunges on each side.
Finish the workout with calf raises on the side of the bench – hold on to the bench if you are a beginner.
Start all over, perform three sets of everything, and you are done.
Top 3 outdoor circuit training workouts
Got a bit of grass in your back garden? These outdoor workouts no equipment will help you gain as much as possible from your outdoor setting.
Cardio and strength mix
Since you are on grass, the environment is softer and allows most types of body weight movements.
- 10 burpees
- 10 sprints back and forth
- 10 shuffles back and forth
- 10 long jumps around the garden
The cardio part will also warm you up and get you ready for the actual strength training part.
- 10 sit ups
- 10 leg lifts
- 10 bicycle kicks
- 10 flutter kicks
- 10 push ups
- 10 switch leg lunges
Once you are done, perform everything again two more times. It should take less than half an hour.
Fat burning workout
This workout is better with stairs, but at the end of the day, a single step or a curb will do.
- 10 sprints to warm up and burn some calories
- 10 push ups
- 10 calf raises
- 20 fast paced toe taps
- One lunge up stairs or 10 lunges if you do not have stairs
- Five high knee steps if you have stairs
The circuit must be done three times altogether.
Body toning workout
If you already look good and you are after maintenance, this workout will do. It only needs 15 minutes and can be performed on a daily basis. Take a brief rest before repeating the circuit – normally, you should do it three times.
- 10 body weight squats
- 10 plank chest taps on each side
- 10 reverse lunges
- 10 seated twists
The workout is focused on your core, balance, and legs, yet the arms will also be targeted, as well as the back.
30-minute Outdoor HIIT workout no equipment
Looking for something more intense? This 30-minute HIIT circuit is excellent for people of all fitness levels – just do your best. It is one of the most complete outdoor workouts no equipment and covers the whole body.
- 10 walkouts – stand and walk with your arms until you reach a plank position, then move back
- 10 butt kicks – jump and push one leg backwards at a time until it touches your butt
- 10 knee hugs – stand and bring one knee close to the chest, hug it and repeat with the other
- 10 plank lunges – go almost in a plank position and lounge one leg at a time
- 20 mountain climbers
- 20 jumping jacks
- 20 plank jacks – go in the plank position and spread legs in a jumping move, then bring them back
- 20 jump squats
- 20 star jumps
- 10 step touches
- 10 split jumps
- 20 pop squats
- 10 burpees
There should be no breaks between exercises. You can have a minute or two after each set of exercises.
Still unsure about the best outdoor workouts no equipment?
What is the best workout with no equipment?
It depends on what you are hoping to achieve. Arms and chests could do with push ups, for example. However, if you are after burning fat or toning your body, burpees target most muscles in your body, so they are totally worth it. Squats are great for legs.
Decide on your goals and make a plan with them in mind.
What exercises can I do outside?
If the weather allows it, you can do pretty much any exercise outside. Squats, planks, mountain climbers, lateral squat walks, you name it… Anything you can do in a gym with no equipment can be done outside, in the comfort of your backyard too.
Bottom line, there are no doubts about it – gyms are great. You see other people who can motivate you, learn new things and use all kinds of machines. But gyms cost money and take a lot of time.
Exercising in the comfort of your home or garden has never been easier. Even if space is an issue, there are plenty of outdoor workouts no equipment that can be performed anytime, anywhere.
You can take your exercises even further and go to public parks. Brings some friends over to make this venture more exciting.