• Sarah Louise & Bill Wynne

3 Outdoor workouts for spring (build muscle & burn fat)

With spring upon us and summer around the corner, now is the perfect time to move your workouts outside. The great weather and fresh air will help motivate you to move your body and work up a sweat. Plus, it’s easy to bring friends along and do outdoor workouts together. Try our 3 strengthening workouts that will shake up your routine, get you outdoors and maximise your fitness results 🌳☀️


outdoor workouts bodyweight 2022 training plan

How to start outdoor workouts 🌳


The benefits of working out outside are amazing:

  • you don’t need a gym membership,

  • you can do it anywhere,

  • you have more space than in your living room,

  • it’s easier to workout with a partner or friend, and

  • you can enjoy the sunny weather

If you're ready, here are a few tips on getting started with outdoor workouts:

  1. Schedule in your workouts in your calendar - aim to get all 3 workouts in every week

  2. Find a park or open space where you can move around. Ideally somewhere with a bench or chair - you’ll need it for our workouts

  3. Check the weather and dress appropriately for it

  4. Bring water (and potentially a mat and dumbbells if you have)

  5. Use your phone as a timer for time-based circuits

Your week of outdoor workouts

  • Day 1: Lower body workout

  • Day 2: -

  • Day 3: Upper body workout

  • Day 4: -

  • Day 5: Full body workout

  • Day 6: -

  • Day 7: -



outdoor workouts bodyweight 2022 training plan

#1 Lower body workout


Circuit 1: 15 min lower body strength: ⏱ Set a timer for 15 minutes & complete as many rounds of the exercises as possible.

  • 16x Sumo squats

  • 16x Step ups (on bench)

  • 16 steps Walking lunges

  • 30 sec Plank (on hands)

Circuit 2: 8 min cardio finisher: ⏱ Set a timer for 8 minutes & complete as many rounds of the exercises as possible.

  • 40x High knees

  • 40x Jumping jacks

  • 10x Pulse squats


outdoor workouts bodyweight 2022 training plan

#2 Upper body workout


Circuit 1: 15 min upper body strength: ⏱ Set a timer for 15 minutes & complete as many rounds of the exercises as possible.

  • 16x Pushups (against bench)

  • 16x Tricep dips (on bench)

  • 16x High plank, knees to elbows

  • 16x Sit-ups

Circuit 2: 8 min cardio finisher: ⏱ Set a timer for 8 minutes & complete as many rounds of the exercises as possible.

  • 40x High knees

  • 40x Jumping jacks

  • 8x Inchworm crawl outs


outdoor workouts bodyweight 2022 training plan

#3 Full body workout

Circuit 1: 15 min full body strength: ⏱ Set a timer for 15 minutes & complete as many rounds of the exercises as possible.

  • 16x Sumo squat to knee lift twist

  • 16 steps Walking lunges

  • 16x Tricep dips (on bench)

  • 16x High plank, knees to elbows

Circuit 2: 8 min core & abs: ⏱ Set a timer for 8 minutes & complete as many rounds of the exercises as possible.

  • 16x Sit ups

  • 16x Reverse crunches

  • 45 sec plank (on hands)



outdoor workouts bodyweight 2022 training plan


Get your personalised training plan


Building a training plan that works with your lifestyle is important if you want to see results and create a routine you can stick to. We’ve found the best fitness app for this! ​ Whether you want to workout outside, at home or in the gym you can now get your very own personalised training plan with trainn - and best of all, it’s easily modifiable if you ever want to mix up your workouts. As a spring offer, trainn now has a free 14 day trial. Sign up below to start your personalised workouts and get the results you want👇🏼

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Start your fitness journey today 💪🏼

Download trainn to start your personalised workouts & healthy habits. 14 day free trial.

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