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One of the best ways to blast fat is to train outdoors, where there’s plenty of room to sprint, throw, and explore your inner athlete.
Training outside also provides a change of scenery from a sweaty, bustling gym to a technology-free zone; not to mention far more challenging terrain.
Get lean fast with these 8 outdoor workouts.
1. Hill-sprint workout
1. Hill-sprint workout
“Hill sprints are an example of HIIT, and provide a powerful metabolic workout that burns a significant number of calories in a relatively short amount of time.
“Hills can also be considered functional strength training since your bodyweight battles gravity—strengthening your entire body in the process.
Doing hill sprints also helps improve running technique, speed, and endurance.“
The ultimate hill-sprint workout
Warmup:
5- to 20-minute light run
The workout:
Hill sprints x 12, walking back down as active rest before completeing the next.
– Sprints 1-4: 50% effort
– Sprints 5-8: 75% effort
– Sprints 9-12: 90-100% effort
Cool down
5- to 20-minute light run
2. Sand-sprint session
2. Sand-sprint session
Directions: Imagine you’re on a football field. Set up eight cones in a vertical line, each 10 yards apart.
These will be your stations. First, perform the dynamic warmup. Next, start at the first cone (station 1) and do prescribed exercise.
Run to the next cone and complete the designated exercise. Repeat until all eight stations are complete.
Perform each exercise for 60 seconds, resting 15 seconds after each exercise. Perform 2-3 times.
After, complete the sprint ladders, which only require five cones. Rest 15-30 seconds between sprints.
Finish with static stretch to bring your heart rate down and prevent muscles from tightening.
Dynamic warmup
Do each drill for 10 yards, then turn around and go back another 10 yards. Complete the warmup circuit 2-3 times through to really get your muscles firing.
– Butt kicks
– High knees
– Side shuffle
– Carioca
– Backwards running
– Skips
– Walking lunges
The scorching sand workout
Circuit 1: Stations
Station #1: Burpees
Station #2: Bicycle crunches
Station #3: Pushups
Station #4: Skaters
Station #5: Plank
Station #6: Jump lunges
Station #7: Tricep dips
Station #8: Jumping jacks
Circuit 2: Sprint ladders
Sprint to cone #1 and back
Sprint to cone #2 and back
Sprint to cone #3 and back
Sprint to cone #4 and back
Sprint to cone #5 and back
Sprint to cone #4 and back
Sprint to cone #3 and back
Sprint to cone #2 and back
Sprint to cone #1 and back
Sprint to cone #5 and back x 5
Cool down:
Static stretch
3. Bodyweight park workout
3. Bodyweight park workout
Designed by celebrity trainer and calisthenics expert George “Hit” Richards, this park workout is sure to burn fat and increase functional strength fast—no weights necessary.
Directions: Perform the exercises as a circuit, with little to no rest between exercises.
The best bodyweight park workout
– Pullups 4×10, 20 seconds rest between sets
– Jump rope x 2 minutes
– Dips 4×12, 20 seconds rest between sets
– Mountain climbers 2×1 minute
– Pushups 3×1 minute
Related:
Related:
4. Strength-building sandbag workout
4. Strength-building sandbag workout
Directions: Perform exercises 1A and 1B as a superset, without rest in between. Do 2A, 2B, and 2C as a superset, without rest between exercises. Do 3A, 3B, and 3C as a superset, without rest between exercises. Rest 30 seconds between supersets.
The strength-boosting sandbag workout
1A. Clean and push press 3-4×8-10
Bring the bag from the ground to your chest by explosively driving through your hips. Once the bag reaches your chest, squeeze glutes, brace torso, and press weight up and over your head.
Reverse the motion slowly to your chest first, then quickly reverse the bag to the ground by driving your hips back in the “ready” position.
1B. Rotational lunge 3-4×10-12
Stand tall while holding the sandbag in front of you, horizontally, with your arms at your sides. Slowly lunge back as you rotate the weight just outside the knee of your lead leg.
Drive through the heel of your front leg, then drive your body and the weight back up to standing. Switch sides for each repetition.
2A. Overhand rows 3-4×8-10
While standing with feet hip-width apart and knees slightly bent, grab the handles with a supinated grip and hold the weight off the ground with arms extended.
Row weight toward torso while squeezing shoulder blades together as much as possible. Return weight to starting position. That’s one rep.
2B. Shoulder staggered split squat 3-4×5-8 per side
While standing with your feet hip-width apart, shoulder the weight by driving it explosively to one shoulder.
Come into a split-squat stance so your back foot’s toes are in line with your front foot’s heel. Bring your back foot onto something elevated, like a bench, so the top of your foot is resting on the surface.
Squat, pushing your weight into the heel of your front leg and the ball of your elevated rear foot.
3A. Lateral drag to leveraged pushup 2-3×6-8 per side
Begin at the top of a pushup position with the sandbag placed horizontally under you, off to one side.
Using the hand that’s farthest from the bag, grab the handle and slowly drag the weight across the floor, under your body.
Try not to elevate or rotate your hips. When the weight begins to reach the other side, slowly begin to descend into a pushup with your “working” hand on top of the bag. Push back up and repeat.
3B. Sand bag twists 2-3×10-12 per side
Deadlift the weight, then stand tall with the bag held horizontally and your arms at your sides. Pivot your left foot in and rotate your hips to bring the sandbag just outside of that knee.
Drive through the heel of right foot, quickly transitioning the weight to the other side, pivoting quickly to absorb the weight. Do not over-rotate. Simply aim to move from one side to the other.
3C. Biceps Curl 2-3×8-10
Grab the snatch grip handles with palms facing upwards. Holding your shoulders back, bracing your torso, slowly curl the weight up. Don’t roll your shoulders or crunch your torso at any point.
5. Jump rope conditioner
5. Jump rope conditioner
Jumping rope is one of the most underrated workouts for coordination and athleticism.
It’s also the perfect warmup for any workout.
Directions: Do 10 reps of each type of jump. Then, sprint for five seconds, turn around, and sprint for another five seconds to the rope. Do not rest between jumps. Vary the types of jumps every time you return to the rope.
The jump rope conditioning workout
– Basic two-foot jump
– Double unders
– Single leg: alternating
– Single leg: same foot
– High knees: bring both knees up on jump
– Crossing feet in and out laterally
– Crossing hands
Related:
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6. Beast-mode battle rope routine
6. Beast-mode battle rope routine
Directions: Perform the exercises as a circuit without any rest in between. That’s one round. Do a total of five rounds. Rest 30 seconds between each round.
The battle rope routine
1. Alternate single-arm waves with lateral steps, reverse lunges, and jumping jacks
Duration: 90 sec.
Hold both ends of the rope in your hands. Quickly move one arm up and down, then do the same with the other.
Step one foot out to the side as you continue with single-arm waves, then step out to the other.
Keep stepping laterally in both directions for 30 seconds, then move on to reverse lunges for 30 seconds.
Last, do jumping jacks with your feet for 30 seconds. The lateral steps, reverse lunges, and jumping jacks are done while hands are still moving the ropes up and down.
2. Double-arm high waves
Duration: 30 sec.
Push through heels and hips to drive hands up then slam the ropes down in a fluid motion.
3. Arms circles
Duration: 30 sec.
Start in a low athletic stance with knees bent, holding both ends of rope. Drive your hips up as you make circles with the rope moving away from your body, not in.
4. Over/under lateral
Duration: 30 sec.
Stand straight up with a slight bend in your knees. Cross your hands horizontally, switching which hand is on top. Keep your hands up at chest height as you haul the rope over and under.
7. Monster medicine ball workout
7. Monster medicine ball workout
Directions: Do as many rounds as possible (AMRAP) in 10 minutes.
The monster med ball workout
1. Clean and toss
Reps: 8
Stand with feet shoulder-width apart with a medicine ball on the ground slightly in front of you. Squat down to the ball. With straight arms, grab and hold onto it as you drive your hips up, stand, then shrug and let go of ball. Now quickly drop back into a squat position to catch the ball. In one motion stand and toss the ball overhead and slightly out in front of you. That’s one rep.
2. Throw-sprint ball slams
Reps: 10
Throw the ball out in any way you choose (overhead, chest throw, etc). Sprint to the ball, then squat down, pick it up, and slam it down as hard as possible. When it bounces back up, catch and repeat for 10 reps.
8. Killer kettlebell workout
8. Killer kettlebell workout
Directions: Do 10 reps of each exercise except for the Dirt Digger Throws, which will be five reps. That’s one round. Do four rounds. Use a 20-lb kettlebell.
The killer kettlebell workout
1. Kettlebell squat hold with single-arm overhead press
While holding a kettlebell in a neutral grip, squat down and hold your body in a parallel squat position.
Keep the kettlebell in a front rack position (elbow pointed forward and close to your body).
Press the kettlebell overhead while maintaining a squat position. Only stand up when switching sides.
2. Kettlebell swing walks (each round change direction—i.e. forward, backward, lateral)
Perform a traditional kettlebell swing, then at the top of swing when your hips are extended through, take one step with one foot, then the other.
It should be timed so that, although you’re a foot farther, you’re in the original swing position when the kettlebell is lowering back down your body.
3. Kettlebell renegade row
Place two kettlebells shoulder-width apart on the ground. Get in pushup position with feet shoulder-width apart.
Row one kettlebell from the ground (the other bell stays directly under your shoulder with your hand on top of it).
Brace your core and stay in a pushup position for the entire exercise. Alternate arms and do 10 reps total (5 each arm).
4. Lunge woodchops
With both hands grasped around a kettlebell’s handle, come into a split-squat stance. Rest the bell portion of a kettlebell on the opposite shoulder of the leg that’s lunging forward.
As you drop into the lunge, rotate your torso and bring the bell diagonally down, over, and across your forward knee.
As you step back to the starting position, reverse the rotation and return the bell to its resting position on your shoulder. That’s one rep.
5. Dirt digger throws
Grasp the handle of a kettlebell with both hands in an overhand grip. Hold the kettlebell next to your hip on one side.
Use your legs and rotate the torso to drive the bell across your body diagonally, then overhead.
Keep your arms straight, and allow the bell to make a circle, keeping the movement slow and controlled (like a halo).
Once it reaches the starting position, release, and throw the bell as far as you can. Sprint to it, and repeat.
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