5 Outdoor Sweat Seshes: No Equipment Necessary

While having access to a quality gym with high-end equipment has its perks, it is not always a practical option for people trying to start their fitness journeys [or during the summer while you may not have access to your campus gym!]. Summer is the perfect time to take your workout outside, enjoy the fresh air + get a sweat sesh in without waiting around for the equipment to be available! Check out five bodyweight  + cardio exercises to try here:

#1] RUN//JOG//WALK//BIKE//HIKE

Get in some cardio the good, old-fashioned way this summer by finding a path at your local park + logging those bolts!

#2] TOTAL BODY BURN

Use a park bench, complete 3 sets of 10, with no rest in between each set, taking a minute break after each exercise.

3X — 10 Bench Step Ups
3X — 10 Tricep Dips
3X — 10 Bodyweight Squats
3X — 10 Booty Boosts
3X — 10 Incline Push Ups
3X — 10 Curtsy Lunges [each side]

#3] FULL BODY SCULPT

This workout is taken straight from the Endless Summer Page! Have you signed up for the Endless Summer mailing list yet? It is completely free + you’ll get more workouts like this one! Sign up here : )

Try not to take breaks + rest 30 sec-1 minute after each set of 3X is complete

3X — 1 min Jumping Jacks + 25 Mountain Climbers + 30 sec Downward Dog
3X — 1 min Bodyweight Squats + 15 Squat Jumps + 30 sec Wall Sit
3X — 1 min Curl + Press + 25 Horizontal Jacks + 30 sec Forearm Plank
3X — 1 min DB Lunges + 15 Lunge Pulse [each leg] + 30 sec Bridge Pose

Turn It Up: Use dumbbells to intensify this workout!

#4] TOTAL BODY CARDIO

Beginner:

Rest for 1 minute after each round!

3X — 30 sec Burpees
3X — 30 sec Reverse Lunge
3X — 30 sec Squat Jump
3X — 30 sec High Knees
3X — 30 sec Mountain Climbers

Advanced:

Rest for 1 minute after each round!

3X — 60 sec Burpees
3X — 60 sec Reverse Lunge
3X — 60 sec Squat Jump
3X — 60 sec High Knees
3X — 60 sec Mountain Climbers

#5] SWEATY STAIR SESH

This workout can also be completed on a stair machine, BUT it can also be completed outside with outdoor stairs [or bleachers] as well! 1X = one time up the stairs! 

2X — Climb Stairs at a warm up pace
2X — Skip a Step [left leg lead] 2X — Climb Stairs at a warm up pace
2X — Skip a Step [right leg lead] 2X — Climb Stairs at a warm up pace
2X — Left Leg Crossovers
2X — Climb Stairs at a warm up pace
2X — Right Leg Crossovers
2X — Climb Stairs at a warm up pace
2X — Climb Stairs at a sprint
2X — Climb Stairs at a warm up pace
2X — Side Step [left leg] 2X — Side Step [right leg] 2X — Climb Stairs at an easy pace

Taking your workout outside is fun + allows you to mix up your workouts, but being in the summer sun takes a toll on your body. Before completing any of these workouts, read these tips on how to beat the heat for outdoor workouts!

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