Get a Breath of Fresh Air with This Outdoor Metabolic Circuit

If the weather or an illness has kept you indoors, things can get quite stuffy. The moment the weather clears up, or you’re feeling better, the first thing on your mind may be to hit the outdoors and get some fresh air. Rather than staying indoors to fit in your workout, why not utilize the nice weather and hit an outdoor metabolic circuit?

The great thing about an outdoor metabolic workout is that not only is the world your playground, but you also have one heck of an atmosphere and backdrop for a workout. While you don’t need any equipment for this outdoor metabolic circuit, if you have a park or playground nearby, you can use the structures there to your advantage for the workout. Assuming this is the case, you’re going to not only find this outdoor metabolic circuit surprisingly challenging, but you’re going to find it incredibly fun.

Outdoor Metabolic Circuit for Total Body Annihilation

Now, for the fun part. Getting outdoors and doing something different is a great way to stay motivated and move forward to achieve your health and fitness goals. A change of pace is a great way to get out of a gym slump or plateau you may have hit. Essentially, you’re challenging your muscles in a manner that they are not accustomed to being targeted. This can stimulate new muscle growth while also helping you effectively burn fat.

As with any exercise program, you should consult with your doctor before starting the program to ensure you are healthy enough to engage in such activity.

When putting together an outdoor metabolic circuit, it’s all about using your creativity and the things around you to your advantage. Hills, park benches, monkey bars, thick tree branches, the list goes on and on. All these things can be implemented into your outdoor metabolic circuit.

Below is an example of an outdoor metabolic circuit you can implement into your training. It’s not going to be easy, but it will most certainly get you sweating and out of breath.

How to Complete the Workout

For this outdoor metabolic circuit, you are going to run through the exercises one after the other with little to no rest (only take a rest period when you absolutely need it). The goal here is to keep your heart rate elevated to continuously burn calories and fat while taxing the muscles.

To begin, you’re going to want to warm up for 5-10 minutes. This can be something as simple as walking around the park or playground. This is going to warm up your muscles and get the blood pumping throughout your body. Once you are effectively warmed up and ready to work, start the outdoor metabolic circuit laid out below.

The Outdoor Metabolic Circuit Workout

Squat Jumps: 10-15 repetitions
Pull-Ups on Sturdy Tree Branch or Playground Bar: 10-15 repetitions
40-Yard Sprint
Crunches: 10-15 repetitions
40-Yard Sprint (running back to where you started)
Push-Ups on the Ground or on a Bench: 10-15 repetitions
Mountain Climbers: 20 repetitions
Dips on a Bench or Parallel Bars: 10-15 repetitions
Jumping Jacks: 20 repetitions
Walking Lunges: 5 for each leg walking out, turn around, and 5 for each leg walking back
Plank: Hold your core tight and isometrically flex your biceps for 20-30 seconds

(Repeat the whole circuit 1-3 more times depending on your fitness level)

** Beginners should start with only one circuit to assess their current fitness level. They may continue with additional circuits if they feel they are able. For intermediate or advanced exercisers, you can run through the circuit 3-4 times.

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Outdoor Metabolic Circuit for Total Body Annihilation

How to Complete the Workout

The Outdoor Metabolic Circuit Workout

Matt Weik