These outdoor workouts will help you get slim without stepping foot in a gym

Why would you want to spend an hour exercising indoors every day when you already spend the rest of your time within four walls? It’s time to get out and enjoy the fresh air as you push your body to its limits!

Don’t worry about weights, machines, or treadmills. You can still get a GREAT workout using just your bodyweight and the challenges life can throw at you. Here are four awesome outdoor workout ideas to try no matter where you are:


Woman Doing Pull Up Exercise

Murph is one of the most grueling CrossFit workouts, but the “Mini Murph” is an easier alternative to try. The workout is fairly simple: your goal is to complete 50 pull-ups, 100 push-ups, and 150 squats. Here’s how it’s done:

  • Start with pull-ups, and do as many as you can.
  • Without pausing, drop and do as many push-ups as you can.
  • Don’t rest, but move on to squats and get those legs working.
  • Once you run out of steam with squats, start with pull-ups again.
  • Repeat this circuit as many times as you need to, until you complete all the exercises.

This is a workout that can be done anywhere, and it’s a great way to work your entire body at once!

8-Minute HIIT Workout

women exercising outdoors

For this workout, you will perform the following exercises:

  • Push-ups (works your chest, shoulders, and triceps)
  • Pull-Ups (works your back, shoulders, and biceps)
  • Squats (works your quads, hamstrings, and glutes)
  • Lunges (works your quads, hamstrings, and glutes)
  • Plank (works your core)
  • Burpees (works your core, legs, chest, shoulders, and triceps, as well as your cardio conditioning)
  • Jumping Jacks (works your legs and your cardio)
  • Mountain Climbers (works your core, legs, and your cardio)

Perform each exercise for 45 to 50 seconds, then rest for 10 to 15 seconds before moving on to the next movement. By the end of the 8-minute workout, you’ll be gasping for breath and your muscles will be on fire!

The beauty of this workout is that you fit a lot of cardio work into a short amount of time. You’ll burn anywhere from 300 to 500 calories in the space of 10 minutes, and the metabolism boost will last for hours after the workout!

Sprint Session

Women sprinting

All you need for this workout is a pair of running shoes and a stopwatch!

Select a route that takes you along a fairly flat path–be it on the sidewalk, a park pathway, a mountain trail, the forest, etc.

Here’s how the workout’s done:

  1. Start at a slow pace, and give your body 3 to 5 minutes to warm up as you jog.
  2. Once you hit the 5-minute mark, set the stopwatch to 30 seconds.
  3. For that full half-minute, sprint as fast as your legs can carry you.
  4. When you hit 30, slow to a walk or jog. Keep that slow pace for 90 to 120 seconds.
  5. Break out into a sprint for another 30 seconds, followed by a fast walk/slow jog for 90 to 120 seconds.
  6. Repeat this circuit a total of 7 to 10 times.

This High Intensity Interval Training workout is more than just a great cardio workout, but it will give your lower body a great workout. It will boost your metabolism and keep your body fired up for the rest of the day.

Cardio Killer

Jump rope exercise

Want to push your body to its limits of cardiovascular endurance? Here is a simple workout to try:

  • Jog for 1 mile. Keep it a slow pace, but keep an eye on the distance.
  • When you hit the 1-mile mark, stop and perform 10 push-ups, 10 squats, and 10 burpees. Try to fit in 100 to 200 jump rope jumps as well.
  • Without pause, start jogging again, and run another mile at a slow pace.
  • At the 2-mile mark, stop and perform 45 seconds of plank, 10 lunges, and 10 mountain climbers. Once again, mix in some jump rope.
  • Finish with another 1-mile run, but at a faster pace.

This workout will be a simple full-body workout, but it will mix it in with a bit of cardio. The result is serious improvement to your endurance!