45-Minute Total Body Outdoor Workout: A free-body workout to do in the park to burn calories and stay fit while traveling.
Training outdoors is the best way to combine exercise and nature. This 45 minute total body outdoor workout It can be done in any park or outdoor space, without equipment. It combines cardio and strength for a complete workout that allows you to stay fit even while traveling.
Total body outdoor workout – 45 minutes
Warm-up (5 min)
- Light jogging or brisk walking – 3 min
- Arm Circles + Hip and Shoulder Mobility – 2 min
Main circuit (3 laps – 12 min each, with 1 min recovery between laps)
- Squat jump – 15 repetitions
- Push-ups on the bench – 12 repetitions
- Walking lunges – 12 per leg
- Burpees – 10 repetitions
- Dynamic Plank (backwards and forwards with arms) – 30 sec
- Sprint on the spot or quick jog – 30 seconds
Circuit duration: ~12 min → total ~36 min
Cool down (4–5 min)
- Slow walk – 2 min
- Leg, back and shoulder stretch – 2–3 min
Estimated calories burned
In 45 minutes you burn approximately 350–450 kcal, depending on intensity and fitness level.
Adaptations
- Beginners: reduce to 2 rounds, static lunges, simplified burpees without jumping.
- Advanced: 4 laps total, plank 45 seconds, 50 meter sprint.
Perfect if you're traveling to cities with well-equipped parks or waterfront promenades: in Barcelona, you can do it at Barceloneta, in New York at Central Park, in Rome at Villa Borghese. A great way to exercise and explore the city on the go.
👉 Want to combine this workout with a balanced meal? Discover our Recipes on the Go for practical and tasty ideas.
Want a complete itinerary with customized workouts and meals? Visit the section Customized Itinerary and plan your ideal fit trip.
