Exercise Outside: 3 Fat Burning, Muscle Building Workouts

As the worst of Summer is behind us, we can focus on getting outside for the beautiful Autumn weather. There’s no better time to go for a jog or take a walk through your local park. This is also your last chance to enjoy the great outdoors before being forced into the gym by the coming cold weather. Let’s take a look at 3 great fat burning and muscle building workouts that you can do outdoors before Winter gets here.

  1. Mix Up Your Jog

The best time to jog is Autumn. The weather has cooled off, the leaves are changing colors and you’ll get to see some great holiday decorations. If you’ve been going out for a daily stroll, it’s time to change up your normal routine. We’re going to introduce timed jogging and sprints. This will help add variety and burn more calories.


  • Begin your workout with a 5 to 10 minute warm-up walk
  • Fully stretch with an emphasis on the quadriceps, hamstrings, and calves
  • Jog for 5 minutes
  • Once you reach the 5 minute mark, you’ll start to use the split format
  • You’ll jog for 50 seconds
  • Then you’ll sprint at full capacity for 10 seconds
  • Return back to jogging for 50 seconds
  • Sprint again for 10 seconds
  • Follow this pattern until you’ve achieved a full 5 to 10 minutes

  1. Full Body Calisthenics

Who said you need weights to have a good workout? Calisthenics are exercises designed to utilize your own bodyweight as resistance. They provide an intense fat burning, muscle building workout and the best part is that you can do them ANYWHERE! Here’s a great beginner’s calisthenics workout. 


  • Complete each exercise or pair of exercises (Super Set) before moving on to the next one.
  • Take a short 30 to 60 second break in between sets.


  • Push-Ups: 12
  • Single Leg Romanian Deadlifts: 10
  • Pull-Ups: 12
  • Sumo Squats: 20
  • Russian Twists: 15
  • Superman: 10
  1. Get Intense with H.I.I.T.

When it comes to serious calorie burning and muscle definition, nothing beats High Intensity Interval Training. H.I.I.T. has been shown time and time again to be highly superior to those classic slow pace, long duration workouts. These workouts save time and give you the most bang for your buck. Here’s the perfect starter H.I.I.T. workout.


  • Complete ALL repetitions for an exercise before moving on to the next exercise.
  • Do not take a break in between exercises.
  • Once you’ve completed the entire list, take a 2 to 3 minute break and begin again.


  • Jump Squat: 15
  • Pull-Ups: 10
  • Jumping Alternating Lunges: 15
  • Push-Ups: 10
  • Mountain Climbers: 30
  • Burpees: 10

Tell Us What You Think! 

Do you like to exercise outside?

What is one workout you love doing in the fresh air?

Let us know in the comments below!

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