6 Outdoor No-Equipment Circuit Training Workouts
The weather has turned and the temperature is rising so it’s time to get outside and appreciate the beauty of the outdoors.
I became a fan of Fittest Travel because I believe the world is our playground. With a little creativity and motivation, it’s possible to workout ANYWHERE!
Read on for tips and example workouts you can do anywhere you go without equipment.
First and foremost, ensure you are being safe. Whether you’re traveling in a new city or at a local park in your hometown, always put your safety first.
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The easiest way to protect yourself is to be aware of your surroundings. Pumping up the jams is the best way to motivate yourself and get into the groove before sweating it out.
If you’re like me, your go-to is plugging in your headphones and escaping everyday life. However, when you’re running a few miles or working out in a park, having your music up loud with headphones that block sound may cause you to be aloof. I suggest only having one headphone in so you’re constantly aware of the new surroundings you’re exploring.
Usually when you’re without a gym or working out on the go, you’re limited on time and resources. We highly suggest doing movements that are FUN and enjoyable to you. Who cares if you’ve done lunges two days in a row, you’re doing something. And something is better than nothing.
We’re going to breakdown some outdoor workout ideas for beginners with no equipment based on locations you’ll have access to anywhere you go.
Find a larger parking lot that has lots of empty spaces and isn’t busy with bustling cars coming in and out. Parking lots provide a few benefits including flat surfaces, a large open space and painted lines.
The only equipment you’ll need is a towel to protect your hands from the concrete (bring your own or borrow from the hotel).
Perform five rounds of the following:
2x - Run down 10 parking spots and back.
1x - Side shuffle down 8 spots and back then face opposite way and repeat.
Lunge down 6 spots and back.
4 Slow Motion Push-Ups
You may be visiting a friend or relatives house that is almost guaranteed to have a driveway. A lot of what you can do in a parking lot, you can do in a driveway too.
Take advantage of the slant to make movements harder by working out uphill. You can also add more cardio on your driveway workout by running down 10 or so houses and back.
Take a look around your hosts garage too, maybe you’ll find something like a basketball (turn that into a wall ball) to assist your workout! Again, the only equipment you’ll need is a towel to protect yourself from the concrete.
As many rounds as possible (AMRAP) in 20 minutes:
4x - Jog backwards down driveway, sprint up.
30-Second plank hold
2x - Lunge down and back up
20 Air Squats
10 Flutter Kicks
This is where the world really becomes our playground! Just about any major city or local suburb will have a public park within reach. Parks offer many opportunities to get a sweat in including benches, grassy spaces, walking routes and playground pieces.
Finding a local park is a great way to get to know your city or exploring an area you’re traveling in. If you happen to find a badass park like Freeway Park in Seattle, the workout options are endless (check out my workout at Freeway Park here).
We’re going to break this down a little differently since every park is different, we’ll let you create the workout using our movement guides with the tools you’ll have access to.
Park Bench Workout
Push-Ups - Hands on bench, feet on ground (beginner), feet on bench, hands on ground.
Box Jumps onto Bench Seat - Two feet (beginner), single leg (advanced).
Burpee Box Jumps - Perform a burpee in front of the bench and end by jumping onto seat.
Lunges - Facing bench with lead leg up, facing away from bench with back leg up.
Calf Raises - Using bench for balance (easy), without holding onto bench (medium), standing on bench with heels passing below edge of seat (advanced).
The space and softer ground allows for just about any bodyweight movement.
Here are a few suggestions.
Cardio including burpees, sprints, shuffles, long jump.
Strength including sit ups, leg lifts, bicycle kicks, flutter kicks, push ups, switch leg lunges.
The world is our playground, but actual playgrounds are meant for kids. So if it’s crowded or a family is enjoying the equipment, let them enjoy and use other equipment in the park.
If you’re working out as the sun is coming up or during the day when the playground is wide open, consider the movements below. I recently found a great playground for a morning workout in downtown Houston.
Playgrounds usually have a route from one end to another using stairs, bridges, crawl throughs where you can get creative, use quick footwork and really feel like a kid again.
● Box Jumps
Playgrounds have many levels of surface you can jump onto.
Place feet on the seat and perform push-ups.
Jump through a still hanging swing for what I like to call a box jump through. Be careful not to catch your feet or hands on the chains.
Push swing seat out in front of you, lower body with straight arms and pull back in to work obliques.
● Monkey Bars
See if you can make it across. Extra challenge - get across and back.
● Playground Barriers
Perform push ups making your way down one or two segments.
With hands on border, perform a burpee and end by jumping onto border.
Run laps around the playground in between strength movements.
A good set of stairs may be a little trickier to find outdoors so get your warm up in by jogging around and getting a feel for your surroundings.
We don’t suggest using your hotels stairs for a few reasons. If by chance get seriously injured, it’s far less likely hotel guests will take the stairs compared to people constantly walking by out in the public who could help quickly.
Your hotel neighbors also may not appreciate you pounding up and down stairs as they are trying to sleep in or have a relaxing start to their morning.
Six rounds of the following:
10 Push-Ups – start with hands on bottom stair and push yourself up to the second one completing a push up there too.
20 fast paced toe taps on the bottom stair.
10 Calf Raises on Bottom Stair – use handrail for balance if needed.
1x - Lunge up stairs putting at least two stairs in between lunges as you ascend, jog down.
1x - Sprint up and jog down stairs.
1x - High Knee Steps – face body perpendicular to stairs and ascend leading with right leg, jog down, repeat turning 180 degrees and leading with your left leg, jog down.
All photos from Pexels.