Many athletes neglect Outdoor bodyweight workouts. Maybe they absolutely relish their gym sessions, pumping iron and feeling the burn most days.

Nevertheless, occasionally, I awaken to the allure of a stunning, sun-drenched day, beckoning me outdoors. The notion of confining myself indoors on such a glorious day holds little appeal. When faced with this scenario, I have a couple of choices. I could push aside my inclinations and the radiant weather to hit the gym, or I could forego training altogether and immerse myself in the beauty of nature.

Neither option is inherently flawed. However, on days like these, I opt for a third alternative. I prefer to take my workout outside, where I can bask in the sunshine and relish the beauty of the skies while breaking a sweat!

Furthermore, you don’t need any fancy equipment to make it happen. Simply step out into your backyard or head to the nearest park—with or without the company of kids, if you have any—and engage in one of these three swift and efficient outdoor bodyweight workouts:

Warm up for outdoor bodyweight workouts

Don’t forget to prepare your body! Prior to diving into your outdoor bodyweight workout, kick things off with a brief warm-up. Complete two rounds of the following exercises, spending roughly 30 seconds on each:

  1. Jumping Jacks
  2. High Knees
  3. Squat to Stand
  4. Bird Dog
  5. Spiderman Lunge Stretch

Workout #1 Outdoor Burpee Workout

Outdoor bodyweight workouts burpees

Burpees are an excellent addition to outdoor bodyweight workouts, particularly within a high-intensity interval training (HIIT) routine. HIIT involves brief bursts of vigorous exercise alternated with short rest periods, making it a dynamic cardio workout.

To kick off your outdoor bodyweight burpee workout, follow these steps:

  1. Begin by standing with your feet positioned shoulder-width apart.
  2. Lower into a squat, placing your hands flat on the ground inside your feet.
  3. Propel your feet backward, assuming a pushup position while engaging your shoulder blades, abs, and glutes. Ensure your feet are slightly wider than shoulder-width apart.
  4. Lower your chest toward the ground by bending your elbows, maintaining control throughout the movement.
  5. Push yourself back up into the starting pushup position.
  6. Return your feet to the initial squat position by leaping forward.
  7. Explode upward with force, achieving triple extension through your ankle, knee, and hip.
  8. Land on the ground in a controlled manner.

Studies indicate1 that outdoor bodyweight workouts, particularly high-intensity interval training (HIIT) like burpees, can be highly effective for burning body fat, particularly in the abdominal and stomach regions. Additionally, a comprehensive study2 conducted in 2015 suggests a correlation between engaging in more vigorous forms of exercise and a longer lifespan.

Workout #2 Lunges

Outdoor bodyweight workouts lunges

Lunges prove to be an effective component of outdoor bodyweight workouts, targeting and strengthening nearly every muscle in the lower body.

Here’s how to execute them:

  1. Begin by standing in a split stance, with your right foot positioned approximately 2 to 3 feet ahead of your left foot. Maintain a straight torso, with your shoulders relaxed and pulled back, engage your core, and rest your hands on your hips.
  2. Lower your body by bending both knees until your back knee hovers a few inches above the ground. At the lowest point of the movement, ensure that your front thigh is parallel to the ground, your back knee points downward, and your weight is evenly distributed between both legs.
  3. Push yourself back up to the starting position, focusing on keeping the weight on the heel of your front foot.

Incorporating lunges into outdoor bodyweight workouts engages various muscle groups, such as the quadriceps, hamstrings, glutes, and calves (source: acefitness.org3). Moreover, lunges serve as functional exercises, enhancing movement patterns and coordination (source: Journal of Strength and Conditioning Research4). Additionally, for individuals experiencing knee discomfort, lunges can prove beneficial by aiding in the strengthening of muscles around the knee joint (source: Journal of Strength and Conditioning Research5).

Workout #3 Mountain climbers

Outdoor bodyweight workouts mountain climbers
Mountain climbers

Incorporating mountain climbers into your outdoor bodyweight workouts is a fantastic way to elevate your heart rate and engage your entire body. From a plank position, alternate bringing one knee to your chest and then back out again, gradually increasing speed until you’re practically “running” against the floor. Despite its apparent simplicity, this exercise delivers a comprehensive workout, making it an excellent addition to your morning routine.

Steps to perform Mountain climbers:

  1. Begin with your body forming a straight line, and position your hands slightly wider than shoulder-width apart. Ensure your toes and the balls of your feet remain in contact with the ground.
  2. Bring one knee up toward the center of your stomach, then swiftly switch to the other leg.
  3. Alternate between legs continuously until you finish the set.

Mountain climbers are a staple in outdoor bodyweight workouts, typically executed at a brisk pace, making them an excellent cardiovascular exercise and a valuable component of a HIIT regimen ( Source: NLM6).

Functioning as a full-body high-intensity interval training exercise, mountain climbers offer a superb option for individuals with low physical activity levels to enhance their cardiovascular health. Consistent practice may even lower the risk of cardiovascular disease (Source: NLM7).

Moreover, mountain climbers can be performed at a slower, controlled rhythm, making them accessible to beginners. Additionally, since the starting position is a plank, this exercise effectively targets the core muscles, adding another layer of benefit to your workout routine (Source: NLM8).

Workout #4 single-leg squat

Outdoor bodyweight workouts single-leg squat
single-leg squat

The single-leg squat, an advanced movement in outdoor bodyweight workouts, targets essential running muscles including the glutes, quads, and hamstrings.

Here’s how to perform the single-leg squat safely:

  1. Balance on one leg, extending the other leg forward while reaching your arms out in front of you.
  2. Lower into a squat position, bending at the knee and pushing your hips back.
  3. Ensure the knee of the extended leg stays aligned over your foot.
  4. Once you feel the contraction in your quad and glutes, return to the standing position by extending your leg back up.

In outdoor bodyweight workouts, the single-leg squat provides distinct advantages compared to traditional squats.

A recent small-scale study9 from 2018 discovered that single-leg squats proved to be more beneficial for individuals experiencing low back pain or recovering from sports injuries. Researchers observed that this variation enabled participants to engage the same muscle groups—hamstrings, calves, hips, and abdominals—while reducing strain on the spine.

If you’re dealing with a back injury, it’s crucial to consult with your doctor before initiating a new exercise routine. They can offer tailored recommendations or alternative movements based on the specifics of your injury.

Workout #5 Push-ups

Outdoor bodyweight workouts push-ups

In outdoor bodyweight workouts, performing push-up is a must. Push-ups are a close-chain kinetic exercises that enhances joint proprioception, stability, and muscle co-activation around the shoulder joint. This exercise engages a multitude of muscles simultaneously, elevating heart rate and respiratory rate. Moreover, push-ups boost metabolic rate, potentially aiding in weight loss efforts.

Here’s how to perform a push-up in outdoor bodyweight workouts:

  1. Start by positioning yourself on the floor on all fours, with your hands slightly wider than shoulder-width apart. Remember not to lock out your elbows; maintain a slight bend.
  2. Extend your legs backward, balancing on your hands and toes, with your feet hip-width apart.
  3. Engage your core muscles by contracting your abs and pulling your belly button toward your spine.
  4. Inhale as you gradually bend your elbows, lowering your body toward the floor until your elbows form a 90-degree angle.
  5. Exhale while contracting your chest muscles, pushing back up through your hands, and returning to the starting position.

Push-ups has many benefits. Researchers from Harvard10 examined information gathered from 1,104 fit firefighters, with an average age of 40 and no prior history of cardiovascular disease. Each participant completed a one-minute push-up session, alongside treadmill assessments to gauge their cardiovascular health and aerobic fitness levels. A decade later, the study revealed that those who had performed the highest number of push-ups initially were at a decreased risk of developing heart disease.

Workout# 6 Planks

Outdoor bodyweight workouts planks

While maintaining balance on your arms and toes during a plank, the majority of the effort is exerted by your core muscles. Specifically, the rectus abdominis, obliques, and transverse abdominis play pivotal roles (See NLM11, NLM12, NLM13).

The rectus abdominis, situated as the outermost layer of stomach muscles, becomes prominent when body fat levels are low, often resulting in the appearance of a “six-pack”14

Conversely, the transverse abdominis, nestled deep within the abdominal region and dubbed the “corset” muscle, aids in waist cinching and back muscle stabilization15.

Moreover, the inner and outer obliques, along with the spinal erectors (back muscles), are activated during plank exercises. Working in harmony, the obliques contribute to stability, particularly by maintaining alignment between the ribs and hips16.

Workout #7 Biking

outdoor bodyweight workout biking

Another outdoor workout is biking which is so important. At its core, biking involves hopping on a bicycle and hitting the road. Whether you’re pedaling around the neighborhood or embarking on a lengthy century ride, every rotation of those bike pedals contributes to your physical activity. However, the intensity of your biking workout is determined by your individual fitness level.

While biking does help strengthen muscles, particularly those in the lower body such as the quadriceps, it primarily serves as an aerobic exercise, as noted by Paul Warloski16, a USA Cycling–certified coach and ACE-certified personal trainer based in Milwaukee.

Engaging in biking enhances your cardiovascular system, Warloski explains, as aerobic exercise conditions your body to utilize oxygen more efficiently and facilitates more effective blood circulation.

Workout #8 Dips

outdoor bodyweight workout Dips

Dips represent a form of strength training exercise that necessitates lifting your body weight utilizing your triceps, deltoids, pectoral muscles, and rhomboids. One variant that can be performed outdoors is the bench dip, wherein you support your body weight from behind.

The benefit we must address today is the role dips play in minimizing the risk of injury17.

Torn triceps, for instance, are quite common, especially among weightlifters who attempt to press excessive weights with underdeveloped triceps.

By strengthening the triceps, dips can lower the likelihood of experiencing torn or strained triceps.

Moreover, the same principle applies to the core and pectoral muscles as well. If enhancing stability is your goal, incorporating dips into your routine is crucial.

Since dips require core engagement and utilize stabilizer muscles, performing them regularly will significantly enhance your stability over time18.

Workout #9 Tree pull-ups

Tree pull-ups: Luis Carrillo Fitness

Another outdoor bodyweight workout is Tree pull-ups (for advanced athleates). But, To execute Tree pull-ups, follow these imporatnt steps:

  1. Locate a sturdy branch or another hanging object capable of supporting your weight.
  2. Stand facing the branch with your feet on the ground, gripping the branch with both hands using an overhand grip (palms facing away from you).
  3. Hang from the branch with your arms fully extended.
  4. Engage your shoulder and back muscles to pull your body up towards the branch, maintaining a straight line and engaging your abs.
  5. Lower yourself back down to the starting position with your arms fully extended.

Ensure that the branch is robust enough to hold your weight and inspect it for any potential hazards, such as sharp edges or loose bark, before attempting the pull-up.

Workout #10 L-Set

outdoor bodyweight workout L-set

L-set is an ab workout, you can add it to your outdoor bodyweight workouts to achieve the most of fitness goals. But how to perform?

Sit on the ground with your legs extended straight out. Position your palms on the ground beside your hips and lift yourself up while raising your legs slightly off the ground. Alternatively, utilize tow stones for support. Maintain this position for a while(as long as you can). Ensure your shoulders remain down and back—avoid shrugging them.

If the exercise feels too challenging, begin with both feet firmly on the ground while holding yourself above the ground. Progress by supporting yourself with only one foot on the ground. To intensify the workout, transition into a V-Sit position where you raise your extended legs until your toes are higher than your head, forming a V shape with your body.

Here is the thing

So, there you have it—your guide to outdoor bodyweight workouts! Whether you’re a seasoned fitness enthusiast or just starting your journey, these exercises offer a fantastic way to stay active and healthy without the need for fancy equipment or a gym membership.

Remember, consistency is key. Make it a habit to incorporate outdoor bodyweight workouts into your routine, and you’ll soon reap the rewards of improved strength, endurance, and overall well-being.

Thank you for taking the time to read through this post. I hope you found it helpful and inspiring. Now, it’s time to step outside, soak up some sunshine, and get moving with your new favorite outdoor workout routine!


Can I still build muscle with outdoor bodyweight workouts?

low-impact workout by rowing

Absolutely! Outdoor bodyweight workouts can be incredibly effective for building muscle, especially when done consistently and with proper form. Exercises like push-ups, squats, and pull-ups target major muscle groups and can lead to significant gains in strength and muscle mass over time.

How can I progress in outdoor bodyweight workouts as I get stronger?

functional fitness: squat

There are several ways to progress in outdoor bodyweight workouts. You can increase the number of repetitions for each exercise, try more challenging variations of exercises (like one-arm push-ups or pistol squats), or incorporate equipment like resistance bands or suspension trainers for added resistance. Remember to listen to your body and gradually increase intensity to avoid injury.

Can outdoor bodyweight workouts help with weight loss?

lose weight by followoing an anti-inflammatory diet: mind diet

Absolutely! Outdoor bodyweight workouts are a fantastic way to burn calories and shed excess pounds. By engaging multiple muscle groups and elevating your heart rate, these workouts can boost your metabolism and help you achieve your weight loss goals. Combine outdoor bodyweight workouts with a balanced diet for even better results.

How often should I do outdoor bodyweight workouts to see results?

outdoor bodyweight workout

The frequency of your outdoor bodyweight workouts depends on your fitness goals and current level of fitness. Aim for at least 3-4 sessions per week to see noticeable improvements in strength, endurance, and overall fitness. Remember to incorporate rest days to allow your muscles to recover and grow. Consistency is key, so find a schedule that works for you and stick with it!


  1. I will right away snatch your rss as I can not find your e-mail subscription link or e-newsletter service.
    Do you have any? Please permit me recognize so that I could subscribe.



Please enter your comment!
Please enter your name here