45-Minute Outdoor Workout: Bodyweight exercises to do in the park to improve strength, endurance, and burn calories in the fresh air.
Working out outdoors is a perfect way to combine exercise and nature. With this 45-minute outdoor workout You can use the space of a park for a complete workout that trains your legs, core and upper body without the need for equipment.
Benefits of outdoor workouts
- Increases cardiovascular endurance.
- Improves strength and mobility.
- Reduce stress through outdoor training.
- Versatile training, suitable for all levels.
Outdoor training – 45 minutes
Warm-up (5 min)
- Light jogging or fast walking
- Shoulder and hip rotations
- Lunges on the spot
Main Circuit – 4 rounds (30 min total)
- 20 squat jump
- 15 push-ups (on a bench if support is needed)
- 12 walking lunges per leg
- 20 mountain climbers
- 30 second plank
- 10 burpees
👉 Recovery: 1 minute between rounds
Cool down (10 min)
- Slow jog or recovery walk
- Stretching legs, back and shoulders
Estimated calories
350–450 kcal (depending on intensity and body weight)
Variants
- Beginners: reduce to 3 rounds and halve the reps.
- Advanced: Increase to 5 rounds and increase burpees to 15.
Focus
The grass under your feet, the fresh air accompanying every breath, your muscles working as the sun illuminates your session. This outdoor workout transforms a simple park into a natural gym, where every bench becomes a piece of equipment and every open space an opportunity to move. It's proof that you don't need walls or equipment to feel strong and fit.
Useful links
👉 https://fiteverywhereblog.com/ricette-in-viaggio/
👉 https://fiteverywhereblog.com/itinerario-personalizzato/
👉 https://musclewiki.com/it-it
👉 https://www.nutrition.gov/topics/exercise-and-fitness
With this 45-minute outdoor workout You can transform a park or any open space into an open-air gym. A complete, regenerating workout accessible to everyone.
👉 Want to discover more workouts you can do anywhere? Visit the section Workout and combine them with our fit itineraries for a wellness-focused trip.
