If you are looking to build big, bodybuilder-like muscles, then lifting weights is a great way to develop your musculature to its biggest potential, and make progress towards gaining better knowledge of your individual physiological capabilities.However, not everyone is looking to be a bodybuilder, so lifting weights is not the best activity for everyone and there are many other ways of getting a workout in.
Some people prefer training outside, which, of course won’t give you that huge, bulky musculature, but will certainly make you feel and look better.
In this article, we will give you a fat-burning, body shaping outdoor workout, that will help you on your way to a healthier body and therefore mind.
It is a well-known fact that out of all physical activities, running is the best when it comes to weight loss. And that’s barely the tip of the iceberg of outdoor workouts. Training outside is appropriate for any gender and age and is especially healthy, due to the fact the air quality is far better, compared to closed spaces like a gym.
If you are someone who suffers from cardio-respiratory issues, outdoor training might be one of the cures for it, that will also help you further develop your cardio functions. Last but not least, unlike conventional strength training, outdoor workouts barely even put tension on the joints, tendons and connective tissues and can even make them stronger in the long term.
Now before we get to the workout itself, we have to remind you that losing weight is not only about working out, so make sure to check our weight loss section.
In this section we explain how fat loss occurs, how to avoid the post-diet sudden weight gain effect and other interesting principles.
As we mentioned, this outdoor workout will help you lose weight and shape up your body.Unlike the usual strength training workouts, this workout starts with cardio as your first and foremost exercise.
Running will be your first exercise simply because it is the most exhausting activity of the whole workout and if you leave it in the end of your workout, it will not be as efficient due to the fatigue from the other exercises.
In other words- Focus on putting the most effort during the first, cardio part of this workout, to get the best out of it.
This whole workout requires a pull-up bar, a parallel bar and a yard where you can run without being disrupted.
The first exercise of this routine, as we mentioned early on, is running.
Duration: 20+ minutes
This exercise will be done in a HIIT (High Intensity Interval Training) fashion. Example: 3 minutes of slow running, followed by 1 to 2 minutes sprint. And so, you repeat these 4 to 5 times.
Your goal with this first exercise is to increase the duration of it, hence the 20+ minutes of duration. The idea of normal-paced running, followed by sprints is based, as we said, on the high intensity interval training principle, which is considered one of the most potent modern-day weight loss principles.
However, conventional HIIT requires 6 to 10 cycles of running and 15 to 20 minutes of duration. We have reduced the cycles to 4, so that the workout will be suitable for every body type. As you stay consistent with this workout, you will reach the point where 20 minutes of running will be easily doable for you.
Once you reach that point, transition to conventional, normal paced running. Try to avoid excessive exhaustion, since that is just the first part of your workout. If you go over the top with running, the rest of the workout will not be as efficient, and it will not be even pleasant.
Below is a table, where you can see all of the other exercises, including the number of sets and repetitions for each one of them.
- Exercise showcase and description is at the bottom of this article- If you happen to have trouble with the correct execution of the exercises included in this outdoor workout routine, just scroll down!
- Note: If you are unable to complete the given sets and repetitions, start from a lower number and progress up to the numbers in the table.
|Exercise||Number of sets||Number of repetitions||Muscle groups involved|
|Clock push ups||5||15||Primarily chest, secondarily the triceps and front deltoids|
|Rocky pull ups- wide grip||4||8-10||Primarily the chest, allowing it to reach actual failure|
|Bodyweight triceps extensions||5||15||Primarily triceps, secondarily chest and front deltoids|
|Shoulder width pull ups||3||8||Primarily back, secondarily biceps and forearms|
|Handstand push up||2||Until failure||Primarily shoulders, secondarily triceps|
Muscle groups involved: Chest, triceps, front deltoids
Targeted muscle groups according to arm placement
- Wide push-ups- Mostly chest
- Regular (shoulder) width- Mostly chest, front deltoids and triceps are secondarily involved
- Close grip push-ups (Diamond push-ups) – Mostly triceps, front deltoids and chest are secondarily involved
Execution of the exercise:
- Get into a push-up position with your hands on the floor, being at or slightly below the shoulder line
- Get your heels closer together
- Keep the body straight like a string and look forward
- Go down slowly
- After reaching the lowest point (either when the upper portion of the arm is parallel to the ground, or when your chest touches the ground), push up explosively
- While in the initial position, rotate clockwise and complete another set
Note: In a set of 15 repetitions, the full clock-rotation can be done in 3 rotations of 5 push-ups each
Rocky Pull Ups
Grip: Overhand grip, wider than shoulder width
- Get into a pull-up position on the bar- This is a dead-hanging position, in which your body is completely straight, with your hands grabbing the bar wider than shoulder width.
- Pull yourself up until your lower portion of the chest reaches the bar.
- Hold the contraction for a split second, then return to the initial, dead-hanging position to stretch out the back musculature
Body-Weight Triceps Extension
The bodyweight triceps extension is an exercise, used to primarily target the triceps, and secondarily, the chest.
- Get down with your knees and hands on the ground- In this position, your knees and hands are close to one another, as shown on the illustration.
- Maintaining a straight back, let your body down- At the lowest point, your forehead should be right in front of your fingers.
- Push your body up, slowly and carefully locking out your elbow to achieve greater triceps contraction
- Be careful not to hit the ground with your head
- If you feel sharp pain in the triceps tendons, don’t do this exercise
Shoulder Grip Pull-Ups
If done correctly, this exercise will help you develop the forearm and upper back department and if you want to put a focus on the biceps, simply switch to an underhand close grip.
- Grab the bar with your hands at shoulder width
- Pull up slowly, until your chin reaches the bar
- Let your body go all the way down
This exercise targets the shoulder musculature and is especially effective for optimal, well-rounded development.
If you have never done a handstand before, use a wall to lean on. During your first times doing this workout, do handstand holds instead of handstand push-ups, so that you can strengthen your deltoids and get them used to your bodyweight.
Only after you are able to hold a hand stand steadily for 20 to 30 seconds, give the push-ups a go.
- Get into a kneeling position with your hands on the ground, placed slightly wider than shoulder width
- Push yourself up with your legs and let your heels touch the wall you are against
- Hold the position for as long as possible
- Do not lock out the elbows
- If you feel abnormal pressure in your head, stop doing the exercise.
- To learn the unassisted handstand, slightly push yourself off of the wall and try to maintain balance in that position.
This outdoor routine, with an initial focus on cardio, that later on transitions into an intense body-weight workout, done on the monkey bars, will help you develop your strength, strength endurance and cardio-respiratory endurance.
The workout, will therefore boost the fat-burning processes in the body, which will result in a change in the body composition- You will start looking and feeling leaner, healthier, more functional, more energized and your functionality levels will jump through the roof.
However, one important note here, which we tend to mention in many of our workout articles, is nutrition.
You did read the words “this workout will help you burn fat” in this workout guide. Then you are certainly on the right path, however, if your nutrition is not suited to your fat-burning goals, do not expect great results.