Take Your Fitness Outside: Park Workout Routine

park workout

Reason number 426 we love summer: You can take your workout outdoors (and stop slogging through another hour on the elliptical). But if going for a long run isn't your thing, you can still break a sweat in the sunshine by trying some butt-kicking DIY moves. "If you want to torch calories, gain definition, and keep your metabolism up after your workout is done, then you need to use your whole body," says Ariane Hundt, creator of Brooklyn Bridge Boot Camp.

Ariane created this dynamic HIIT park workout for SELF readers. This plan is no day in the park—Hundt mixes cardio with strength training moves to build muscle and burn body fat. Do it 2 to 3 times per week for serious results.

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The Routine

Warm up by running or jog to your favorite park, and find a spot with a bench and some trees.

Park Bench: Push-ups and Mountain Climbers

  • 10 push-ups with hands on the bench (your shoulders are above the hands, core strong).
  • 30 mountain climbers (shoulders are above the hands. Drive the knees towards the elbows in a running motion).
  • 10 push-ups with your hands close together (great for your triceps and upper back).
  • 30 mountain climbers
  • 10 push-ups with hands on the floor and feet on the bench.
    (stay in this position) 30 slow mountain climbers cross-overs (left knee to right elbow, right knee to left elbow).

Run/jog for 3 minutes

Tree: Wall Sits and Plyometric Jumps

  • Wall sits: Sit with your back against a big tree, placing your legs into a 90 degree angle. Hold for 1 minute, squeezing your glutes and thighs.
  • 20 Squat jumps: Start in a squat position and jump from there as high as you can, landing in a squat with your feet pushing into the ground. Use your arms for power.
  • Wall Sit: 45 seconds
  • 20 Squat Thrusts: Jump up high, then jump back into a plank position, keeping your feet together and your core strong.
  • Wall Sit: 30 seconds
  • 20 Star Jump: Jump up so your arms reach up and your legs open wide like a 5-point star. Land in a squat and repeat.

Run/Jog for 3 minutes to the next park bench.

More: Plyometric Training: 5 Moves That Really Burn Calories

Park Bench: Step-ups and Tap-ups

  • 20 Step Ups. Step up onto the bench with your right leg.
  • 30 Tap Ups: Keep your right leg up on the bench and bend it deeply. With your left leg you tap on the bench and then back on the floor. This fatigues your right thigh very quickly. Hold on to the back of the bench.
  • 20 Step Ups onto your right leg.
  • Switch to the left leg and complete all three exercises

Run/Jog for 3 minutes to a big tree.

Tree Squeeze and Planks

  • Tree squeeze: Sit in front of the tree with the tree trunk between your feet. Lift both legs up about 10 inches off the floor and squeeze the tree trunk with both feet for 20 seconds as hard as you can. This is one of the best ways to firm your inner thighs and your lower abs are working hard as well.
  • Plank (both arms are straight). Hold for 1 minute
  • Tree Squeeze 30 seconds
  • Plank 1 minute
  • Tree Squeeze 30 seconds
  • Plank 1 minute

More: 30-Day Plank Challenge

Sprint Finish

Finish your workout with a sprint sequence: Sprint for 30 seconds with all-out effort and recover with 30 seconds of a slow jog. Repeat five times total.


Finish with a slower-paced jog back home to cool-down.

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