60-Minute Outdoor Workout: No-equipment cardio and strength training in the park. Perfect for traveling to burn calories and stay fit.
Working out outdoors is one of the best ways to maintain energy and well-being, especially when traveling. You don't need a gym or special equipment: a park, a promenade, or an open space will do. 60-minute outdoor workout combines cardio and bodyweight strength for a complete, challenging workout that's easy to replicate anywhere.
In this guide you will find:
- 🔥 A complete 60-minute session (cardio + strength).
- 💪 Variations for beginners and advanced.
- ✈️ Practical tips on how to adapt it to your travels.
Outdoor cardio & strength workout – 60 minutes
Warm-up (8 min)
Warming up is essential to avoid injuries and improve performance.
- Light jogging or fast walking – 5 min
- Joint mobility (shoulders, hips, knees) – 3 min
Main circuit (40 min)
Repeat 4 rounds – each round lasts ~10 min, with 1 min recovery between rounds.
Exercises:
- Jumping jack – 45 seconds
- Beginner alternative: lateral step touches.
- Bodyweight squats – 20 repetitions
- Advanced: squat jump.
- Push-ups on the bench or on the ground – 15 repetitions
- Beginners: knees on the ground.
- Walking lunges – 12 per leg
- Advanced: Leaping lunges.
- Burpees – 10 repetitions
- Beginners: no-jump version.
- Plank – 40 seconds
- Advanced: dynamic plank.
- Sprint or fast run – 30 meters or 20 seconds
Circuit duration: 10 min → Total 40 min
Cool down (10–12 min)
- Slow walk – 5 min
- Stretching (quadriceps, glutes, back and shoulders) – 5–7 min
Estimated calories burned
With this workout you can burn approximately 450–600 kcal in 60 minutes.
Consumption varies based on intensity, body weight and physical condition.
Level adjustments
- Beginners: 3 rounds, simplified burpees, plank 20 sec.
- Advanced: 5 laps, plank 60 sec, sprint 50 meters true.
This workout is perfect for travelers. Every city has ideal outdoor spaces:
- TO New York you can do it at Central Park.
- TO Rome in the park of Villa Borghese.
- TO Barcelona on the seafront of the Barceloneta.
Working out outdoors is not just fitness, but a way to live the city with energy.
Benefits of outdoor workouts
- Increases cardiovascular endurance.
- Improves strength and muscle tone.
- Burns calories and boosts metabolism.
- Reduce stress with fresh air.
- It allows you to discover new areas during your journey.
FAQ – Frequently Asked Questions
1. Can I do it even if I'm not trained?
Yes, just reduce the rounds and simplify burpees and push-ups.
2. Do you need any equipment?
No, just comfortable shoes. You can use a bench for push-ups.
3. Is it better to do it in the morning or in the evening?
When traveling, it's best to start early in the morning: less heat and more energy for the day.
Useful links
Interiors
- 👉 Discover ours too Recipes on the Go for light post-workout meals.
- 👉 Check out our Indoor workout to train in the hotel.
Exteriors
- Calorie Burn Guidelines: Harvard Health Publishing
- NYC Outdoor Tourism Info: nycgo.com
With this 60-minute outdoor workout Combine cardio, strength, and exploration of the area. A workout that burns calories, tones, and lets you experience the city in a different way.
👉 Want a customized fitness itinerary? Check out the section Customized Itinerary and plan your next active trip!
