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!

All Things on Kutting Weight, Straight to Your Inbox

Recent Article

Burn Fat Fast: Starting a Ketogenic Diet for Weight Loss

Unless you’ve been living under a rock these last few years, there’s no doubt that you’ve seen the word keto plastered all over magazines, websites, and supplements.  Short for ketogenic, this diet craze is sweeping over the nation and with...

Rhabdo: The Muscle Destroyer You've Never Heard About

Turn on any fitness infomercial or flip open any health magazine and you’ll notice a common trend: high intensity exercise. The days of the slow-moving treadmill are long gone and high intensity exercise is here to stay. Backed by scientific...

Women & Weight Lifting: 5 Ways Lifting Weights Can Help with Fat Loss

When it comes to weight loss, the LAST thing that women think about is going near the dumbbells and barbells. Traditional strength training programs that use iron clad resistance have long been associated with bodybuilders, power lifters, and all things muscle-related....

Exercise in the Morning for Better Weight Loss? Science Says...

When you think about the ideal training time, you can’t help but picture that washed-up boxer who wakes up before the sun rises. He drinks his shake and he hits the pavement, despite the temperature showing below freezing. The morning...

Here’s How to Use Eccentric Training to Increase Weight Loss Results

How are your weight loss goals coming along? Did you reach your goal weight before beach season started? Or are you still on your way to success? It may be Summer but make no mistake about it: people are still...

4 Weight Loss Exercises that Will Never Die (And Why You Should Use Them)

Pick up any issue of a popular health and fitness magazine and I guarantee that you’re going to see an exercise featured that is guaranteed to blast away fat and build muscle. Funny thing is that the following month, they...

3 Fitness Clothing Trends that Actually Work

Every year, the fitness industry rolls out the newest set of exercise clothes. Some boost performance, others help with weight loss… or so they say. There’s a reason that you rarely see the same exercise clothing trends around two years...

3 Diet Trends that Won’t Help You Lose Weight, Be Healthier

The rise and fall of trends in the fitness industry is like the passing of the seasons. Each year, some new diet or fad explodes all over the news and social media promising big results in a short amount of...

Targeting Belly Fat: Is It Possible? Here’s What Science Says

We all have that one spot that we want to lose a little more from. Sometimes it’s belly fat. Other times, it’s love handles. If only there was a way to zoom in and focus on fat loss in that...

Does Sweating More While Working Out Mean You Had a Better Workout?

We’ve all been there: Stepping out of the gym or exercise class covered from head to toe in sweat. We walk back to our cars feeling great. For many of us, that walk back to the car seems a lot...

Fight Back Against the Flu with the Sauna Suit

The flu is an illness so annoying that it strikes in the winter then makes another surprise visit to many during the summer. For children and the elderly, the flu isn’t just a week with the sniffles, it can be...

Cure a Hangover with the Sauna Suit

You had a rough week at work and so you decide to follow-up with a wild night to forget the memos and e-mail task lists. Maybe you have one too many and wake up the following morning holding on to...

Featured IN
best live chat