Summer is here and an outdoor park workout is just another reason to love this time of year! Now that the weather is warmer you can take your workouts outdoors, with minimal to no equipment and get a great workout at any fitness level. Don’t worry if going for a long run in the sun isn’t your thing, you can still break a sweat in the sunshine by trying some power pumping outdoor moves.

This outdoor park workout is great because it incorporates your whole body, allowing you to torch calories, gain definition, and keep your metabolism up even after your workout is done. This workout is also the perfect mix of cardiovascular and strength training to build muscle and burn body fat. Sounds like a win-win.

The warm-up

Warm up by running or jog to your favorite park and find a spot with a bench and some trees.

Park Bench: Push-ups and mountain climbers (complete each move 2 to 4 times, resting 30 seconds between each set)

  • 10 push-ups with hands on the bench (your shoulders are above the hands, core strong)
  • 30 mountain climbers (shoulders are above the hands. Drive the knees toward the elbows in a running motion)
  • Jog or walk around the park for 3 minutes – one time only

Step-ups and tap-ups: (complete each move 2 to 4 times, resting 30 seconds between each set)

  • 20 step-ups: Step up onto the bench with your right leg
  • 30 tap-ups: Keep your right leg up on the bench and bend it deeply. With your left leg you tap on the bench and then back on the floor. This fatigues your right thigh very quickly. Hold on to the back of the bench.
  • Switch to the left leg and complete all three exercises.
  • Jog or walk around the park for 3 minutes – one time only

Tree: Wall sits and plyometric jumps (complete each move 2 to 4 times, resting 30 seconds between each set)

  • Wall sits: Sit with your back against a big tree, placing your legs into a 90 degree angle. Hold for up to 45 seconds, squeezing your glutes and thighs
  • 20 squat jumps: Start in a squat position and jump from there as high as you can, landing in a squat with your feet pushing into the ground. Use your arms for power.
  • Jog or walk around the park for 3 minutes – one time only

Squeeze and planks: (complete each move 2 to 4 times, resting 30 seconds in between each set)

  • Tree squeeze: Sit in front of the tree with the tree trunk between your feet. Lift both legs up about 10 inches off the ground and squeeze the tree truck with both feet for 20 seconds as hard as you can.
  • Plank: Keep both arms straight and hold for up to 1 minute.

The cool down

Finish your workout by walking around the park or walking home to let the heart rate come down to a normal rate.

Before starting any new workout, it’s a good idea to talk with your doctor and make sure it is right for you.