May 21, 2024



Outdoor Circuit Workout: Shake Up Your Routine and Reap the Benefits of Nature

6 min read

Are you tired of the same old gym routine? Do you want to inject some variety and novelty into your workouts? Look no further than an outdoor circuit workout! Not only will you challenge your body with a solid cardio and strength session, but you’ll also get to enjoy the amazing benefits of nature. In this article, we’ll explore the advantages of exercising outside and guide you through a full-body circuit workout that you can do using just your bodyweight.

Why Exercise Outside?

Exercising outdoors offers a refreshing change from the monotony of indoor workouts. The sights, sounds, and smells of nature can invigorate your senses and make your fitness routine more enjoyable. But beyond the aesthetic appeal, there are numerous benefits to working out in the fresh air.

According to research, exposure to nature can lead to increased happiness, memory, and creativity, while also reducing stress levels. So why confine yourself to the four walls of a gym when you can workout amidst the beauty of nature?

The Power of a Full-Body Circuit Workout

While there are plenty of outdoor exercises you can engage in, a full-body circuit workout is particularly effective for maximizing your time and effort. Circuit training involves performing a series of exercises back to back, with minimal rest in between. This format elevates your heart rate and challenges multiple muscle groups simultaneously. So, if you’re wondering whether a 20-minute circuit workout is long enough to be beneficial, the answer is a resounding yes!

To help you get started, we’ve designed a four-move, HIIT-based routine that requires only your bodyweight. This circuit combines single-leg movements for balance and coordination, as well as core exercises that engage your entire body. As you progress through the circuit, expect your heart rate to climb and your muscles to fatigue. It’s a challenging workout that will leave you feeling accomplished and energized.

Before we dive into the workout, let’s discuss some important considerations for your outdoor exercise session.

Choosing the Perfect Location

When selecting a spot for your outdoor workout, aim for a shaded area, such as under a tree in a park. This will provide some relief from direct sunlight and help you stay cool. Additionally, look for a comfortable and even surface, like grass, to perform your exercises on. This will minimize the risk of injuries and provide a more pleasant experience.

Weather and Hydration

Pay close attention to the weather conditions before exercising outside. If it’s excessively hot, it’s best to reschedule your workout or choose a cooler time of day. Exercising in high temperatures can lead to dehydration and potentially result in heat-related illnesses. To stay hydrated, bring a water bottle and consider adding an electrolyte drink to replenish the fluids and minerals lost through sweat.

Necessary Equipment

For this bodyweight circuit workout, you won’t need any special equipment. However, it’s advisable to bring a mat or towel to place on the ground. This will come in handy for exercises like the frogger and lateral plank walk, where you’ll be placing your hands on the surface.

Now that you’re familiar with the essential factors for an outdoor workout, let’s jump into the 20-minute circuit routine.

Warm-Up for Success

Before diving right into the circuit, it’s crucial to warm up your body to prevent injuries and optimize performance. Spend a few minutes performing dynamic stretches and mobility drills to loosen up your muscles and joints. Here’s a simple warm-up routine you can follow:

  1. Striders: Start with striders, which involve taking long strides while swinging your arms. This exercise helps activate your lower body muscles and increase your heart rate.
  2. Inner-Thigh Mobility Drills: Perform exercises that target your inner thighs, such as side lunges or lateral leg swings. These movements promote flexibility and prepare your legs for the workout ahead.
  3. T-Spine Rotation: Focus on rotating your upper body to mobilize your thoracic spine. This movement is essential for core stability and proper posture during the circuit.

Now that you’re properly warmed up, let’s move on to the main event – the outdoor circuit workout!

The Outdoor Circuit Workout Routine

This 20-minute circuit workout combines four challenging exercises that engage your entire body. Perform each exercise for the prescribed number of repetitions or time, and then move on to the next exercise without resting. Once you complete all four exercises, take a short break, and repeat the circuit for the desired number of rounds.

Exercise 1: Warrior Balance

The Warrior Balance exercise focuses on improving balance and stability while targeting your lower body muscles. Here’s how to perform it:

  1. Start by standing with your feet hip-width apart and arms extended out to the sides.
  2. Lift your right leg off the ground and extend it forward, while simultaneously extending your left arm forward.
  3. Hold this position for 10-15 seconds, maintaining your balance.
  4. Return to the starting position and repeat with the opposite leg and arm.
  5. Perform 10-12 repetitions on each side.

Beginner Modification: If balancing on one leg is too challenging, you can use a wall or a chair for support until you build up your stability.

Exercise 2: Skater Hop

The Skater Hop exercise is a dynamic movement that targets your leg muscles while improving your agility. Follow these steps to perform it correctly:

  1. Stand with your feet hip-width apart and knees slightly bent.
  2. Jump to the right, landing on your right foot, while swinging your left leg behind your right leg.
  3. Immediately jump to the left, landing on your left foot, and swinging your right leg behind your left leg.
  4. Continue hopping from side to side, keeping your movements controlled and explosive.
  5. Perform 12-15 repetitions on each side.

Beginner Modification: If hopping is too challenging, you can modify the exercise by stepping laterally instead of jumping.

Exercise 3: Lateral Plank Walk

The Lateral Plank Walk targets your core muscles, shoulders, and arms, while also engaging your lower body. Follow these instructions to perform the exercise correctly:

  1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
  2. Take a step to the right with your right hand and right foot, followed by your left hand and left foot.
  3. Continue moving laterally, taking small steps to the right, and maintaining a stable plank position.
  4. After a few steps, switch directions and move to the left.
  5. Perform 10-12 steps in each direction.

Beginner Modification: If the full plank position is too challenging, you can perform the exercise from your knees instead.

Exercise 4: Frogger


The Frogger exercise is a full-body movement that targets your core, upper body, and lower body muscles. Follow these steps to perform it effectively:

  1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
  2. Jump forward, bringing both feet close to your hands and landing in a deep squat position.
  3. Keep your weight on your heels and your chest lifted as you jump back into the starting plank position.
  4. Perform the movement explosively, aiming for a smooth transition between the plank and squat positions.
  5. Repeat the exercise for 10-12 repetitions.

Beginner Modification: If jumping is too challenging, you can step your feet forward instead of jumping.


Exercising outside not only provides a refreshing change of scenery but also offers numerous mental and physical benefits. By incorporating a full-body circuit workout into your routine, you can effectively target multiple muscle groups while enjoying the beauty of nature. Remember to choose a suitable location, pay attention to the weather, and stay hydrated during your outdoor workout session.

So, lace up your sneakers, step outside, and embrace the invigorating experience of an outdoor circuit workout. Your body and mind will thank you!

Note: It’s always important to consult with a healthcare professional or certified trainer before starting any new exercise routine. Listen to your body and modify exercises as needed to suit your fitness level and abilities.

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