Lets get out of the Gym – workout

So typically I have been posting my own workouts, and these at this point in time only consist of being in a gym in order to do them.

But I know sometimes we don’t all feel like being stuck inside, sometimes the outdoor weather is just too good to resist! So I thought Iย would put together some outdoor or non weight specific workout ideas for you!

Todays; A circuit type workout

You will need;

  • A large outdoor space suitable for sprints, or a treadmill if you still want to do this indoors.
  • A stopwatch – either on your wrist watch or phone is fine!
  • A park bench or large step or box.
  • Some light weight dumbbells, a medicine ball or anything that can provide a bit of resistance – large pumpkin anyone?
  • ย Yourself, and an enthusiastic attitude.

Want a real challenge? Do the sprints up a set of stairs instead!

You could do this with a friend as well, just try and double up on the equipment or alter it slightly so you both do everything.

  1. Start with a warm up, a light jog for 2-3 minutes, with some stretches.
  2. Now it’s into your circuit workout.
  3. The workout will consist of 45 second intervals and a 20 second sprint. So, you will do exercises that I list below for 45 seconds, then after each exercise you will do a 20 second sprint your heart out.
  4. Tip: Do one tester sprint at the start for 20 seconds and mark out your finish spot, use this as your sprint marker for the rest of the session rather than timing your sprint every time.
  5. If you are going to have a short rest or grab a drink, do it after your sprint.

lunges, alternative legs (can hold dumbbells) for 45 seconds


tricep dips on the bench for 45 seconds – start legs straight out


shoulder front raises with your dumbbells or other resistance for 45sec


plank/bridge hold for 45 seconds


step ups with dumbbells if you like, 45 seconds


pushups for 45 seconds – start on toes


oblique twists with resistance for 45 seconds – start feet up


calf raises, 45 seconds


You can sub and add in any types of exercises you like into the above slots depending on what you have at your disposal. It’s a great way to get your heart rate up and to have a high intensity workout. At the end if you wanted to go for a cruisy walk thats fine too, but HIIT (high intensity interval training) doesn’t need to be for a long time. Challenge yourself, if you aren’t familiar with some of the exercises, google should be your best friend and be able to tell you, of course, I’m also happy to answer any questions!

Let me know how you go!


About nfrain

A passion for a healthy life, body and mind. A discussion of my experiences and thoughts with some tips and tricks along the way.
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One Response to Lets get out of the Gym – workout

  1. Emily Bierbrauer Fitness says:

    I love this!!

    Emily @ EmilyFitnessBlog

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