Circuit training is normally a blend of a specific number of exercises performed with brief periods of rest between them but finding the best outdoor no equipment circuit training workouts can be a challenge. Typically, they are performed either for a particular amount of time or a specific number of repetitions. A circuit is said to be completed when all the selected exercises are performed efficiently. Circuit training workouts are both convenient and effective. They increase the strength of your lower and upper body.
Normally a small amount of rest is taken while performing different sets one after another in circuit training workouts. You can choose the amount of rest based on your level of fitness. Circuit training workouts when done without additional equipment provide strength training as well as cardiovascular benefits.
What are the best circuit training workouts that can be done outdoors without equipment?
There are several circuit training workouts that you can do outdoors without any equipment at all! Here are some of them:
Pushups:
How to do?
- Kneel on the floor or an exercise mat.
- Bring the feet together at your back.
- Bend forward and position your body in the shape of a high plank.
- Place your palms flat, keeping your hands apart.
- You can keep your hands slightly turned and your fingers faced forward.
- Make sure that your shoulders are positioned just over your hands.
- Keep your feet together, back flat and your abs pulled in.
- Gradually take down your body towards the floor. Keep your torso fixed and your head in line with the spine.
- Continue going lower until your chin or your chest touches the ground.
- Now, press upward using your arms. Continue this till your arms are completely extended and you are back to the original position.
What are the benefits?
Conventional pushups are great for building and maintaining upper body strength. They affect the triceps, shoulders, and pectoral muscles. When done properly, they also strengthen the core and the lower back. They are convenient as an outdoor workout. Doing pushups regularly will increase your upper body strength.
Squats:
How to do?
- Place your feet a little wider than the usual hip-width apart.
- Place your chest up and try to shift your body weight to the heels while pushing your hips back as you do in a sitting position.
- Lower down the hips till your thighs are almost parallel or parallel to the floor.
- Make sure that you can feel the exercise in your glutes and thighs.
- Pause for some time keeping your knees over. Do not let them go beyond the toes.
- Exhale slowly and go back to the initial position.
What are the benefits?
The main benefit of squats is that it strengthens your core. It also helps in strengthening your ligaments, tendons, and bones, which, as a result, decreases your risk of injury. Squats are great for burning calories. They are also helpful in toning the muscles of the lower body. The best part about squats is that they can be done anywhere and require no equipment.
Lunges:
How to do?
- Stand tall.
- Take a step forward using any one foot. Place it at an angle of 90 degrees.
- Keep the rear knee parallel to the floor.
- Make sure the front knee does not cross the toes.
- Lift the forward-thrusting leg and return to the original position.
- Switch between the legs and repeat this.
What are the benefits?
Lunges work on the lower body muscle groups. It enhances the resting metabolism and helps you to lose more calories by shedding extra weight. Popularly performed as a part of circuit training workouts, lunges help you to develop balance, stability, and coordination. They correct all the misalignments and make your body more symmetrical. Apart from this, lunges also strengthen your core and back muscles.
Planks:
How to do?
- Start in the plank position. Keep your face down and your toes and forearms on the ground.
- Make sure that the elbows are placed just under your shoulders and keep the forearms facing forward.
- Keep your head relaxed and fix your sight at the ground.
- Draw the navel towards the spinal cord, engaging the abdominal muscles.
- Have a firm and rigid torso and ensure that your body lies in a straight line. Keep the shoulders down.
- Pause in this position for a few seconds and then release.
What are the benefits?
Plank is a convenient outdoor workout that increases the strength of your core muscles and enhances your stability. It builds your strength and engages a wide variety of muscles helping you to lose more calories. By practicing planks regularly, you will develop a strong spine that would naturally give you an improved posture.
High knees:
How to do?
- Stand straight placing the feet hip-width apart.
- Lift the left knee towards your chest.
- Switch to the right knee. Lift it to your chest.
- Continue this by alternating the legs.
- Try to move at a running pace.
What are the benefits?
High knees are performed at a very quick speed. It strengthens the leg muscles, engages the core, and improves your coordination, momentum, and flexibility. If you are working out outdoors, this is a great exercise requiring no equipment at all. Also, it can be well incorporated into a diverse range of workouts. They are easy and can be done anywhere.
Bench dips:
How to do?
- Sit on a bench. Place your hands beside your thighs.
- Put your legs forward and lift your bottom slowly off the bench.
- Make sure you hold the bench tightly with your extended arms.
- Take your body as much lower as you can, ensuring that your arms make an angle of 90 degrees.
- Give pressure on your palms and go back to the starting position.
What are the benefits?
Often included in circuit training workouts, bench dips are effective for strengthening the muscles in your chest, triceps, and shoulders. It is an exercise of medium density that tones and strengthens your arms.
Abdominal crunches:
How to do?
- Lie down on the ground.
- Bend your knees and keep your hands at the back of your head.
- You can also place your hands across the chest.
- Pull your navel towards the spine before beginning with the exercise.
- Contract your abdominals gradually and lift your shoulder blades around 2 inches from the ground.
- Exhale while coming up and keeping the neck firm.
- Make sure that your chin remains up.
- Pause at the movement for a few moments. Breathe naturally.
- Slowly go back down.
What are the benefits?
Crunches are very effective if you want to build strength in your abdominal region. Introduce crunches into your workout sessions to train your pelvis, back, transverse abdominis, and obliques. Crunches build strength in the abdominal muscles. It gives stability to the mid-section of your body. Crunches are one of the best outdoor workouts that can be performed without any gadgets and equipment.
Jumping Jacks:
How to do?
- Stand firm with your legs straight. Keep your palms on the sides.
- Spread your feet going beyond the usual hip-width apart. Jump up and take your arms above the head.
- Jump again. Lower your arms this time and bring your legs together.
- Go back to the initial position.
What are the benefits?
Jumping jacks are plyometric exercises. This exercise helps you to jump higher and run faster. It stretches your body muscles and strengthens them. Jumping is also helpful for improving bone health. Jumping jacks can be done anywhere and require no equipment.
Running in place:
How to do?
- Lift your left foot and the right arm simultaneously.
- Lift your knee to the level of your hips.
- Then, lift your right foot and the left arm at the same time.
- Continue to do these movements at a good speed.
What are the benefits?
Generally, running in place is a part of every circuit training workouts. It is a great aerobic exercise that helps you to improve flexibility, stability, and muscle strength. Running in place also reduces knee pain making them healthier and stronger. It regulates blood sugar levels, improves the heart rate as well as the lung capacity.
Side planks:
How to do?
- Lie on your left side on the floor.
- Keep your legs straight and place your feet on top of one another.
- Keep the left elbow beneath the left shoulder. Make sure that your forearm points away and your palm is tightened into a fist.
- Slowly brace your core and breathe out. Keep the neck neutral.
- Lift the hips off the ground supporting your total body weight on your elbow.
- Keep your body in a straight line.
- Be in this position for a few moments. You can choose between 15 seconds to a minute.
- Repeat on the right side.
What are the benefits?
Side planks stabilize the muscles in your hips, shoulders, and the sides of the core. It protects your back reducing the risk of a spine injury. It improves your core strength and enhances your coordination and balance. It does not pressurize your lower back yet gives strength to your core muscles. This exercise is a good option for outdoor workouts.