Your Next Outdoor Workout: Strength + Cardio You Can Do Anywhere

0 Comments
Your Next Outdoor Workout: Strength + Cardio You Can Do Anywhere

We spend too much time waiting for the warmer months. 

Now that they’re here, you don’t want to keep doing cardio from the confines of your living room. You’re also probably itching to drop the boring stationary machine you’ve been toiling on over the winter.

And let’s be honest, the view from the treadmill is getting a little worn out anyway.

With bright weather approaching, our home gyms just got a little more spacious. In other words, we can move our workouts to the great outdoors. 

And no, you don’t need to be a runner to enjoy a good outdoor workout. 

If you’re looking for some healthy ways to soak up the sun, stick with this post. We’ve put together some outdoor workout ideas that you can use to shake off the indoor blues. 

Benefits of an Outdoor Workout

Need that extra push to get you out the door? 

How about these outdoor workout benefits from ACE (American Council on Exercise) – moving outside can improve your mood, boost self-esteem, and it’s free.

Plus, you don’t need to be a marathoner to reap the rewards. Even a low to moderate-intensity outdoor workout is enough to feel great. 

So what are you waiting for? Go enjoy some fresh air. Here are some outdoor workouts to put in your rotation when you’re out there.

Let’s jump in! 

Build Your Own Outdoor Workout

It’s always nice to have options, so we’ve structured this post as a build-your-own outdoor workout adventure of sorts. 

Pick the workout style that catches your eye, then mix + match warmups, cardio, and strength training options to build your next outdoor workout. 

Use the quick links below to jump to the workout templates.

  1. Outdoor HIIT Workout
  2. Outdoor Cardio Workout
  3. Outdoor Leg Workout

Outdoor Workout Equipment

The beauty of outdoor workouts is that you don’t need much outdoor workout equipment. 

You don’t really need any equipment, but we built these workouts using the jump ropes from the Crossrope Get Fit Bundle

You can use any jump rope you have available or even jump without a rope. However, some mind-blowing weighted jump rope benefits come with the Get Fit Bundle. 

Jump ropes are some of the best outdoor workout equipment you can have in your gym bag. They’re lightweight, extremely portable, and get real results. 

Check out the calorie-burn you can get from a jump rope:

We also recommend an outdoor workout mat for these exercise routines. 

The perfect outdoor workout setup isn’t complete without a good surface to exercise on. If you’re going to tackle these jump rope workouts, it’s best to jump on softer surfaces like an outdoor workout mat. 

The Crossrope LE Jump Rope Mat will protect your jump ropes from wear + tear and help prevent injuries like shin splints. The LE Mat is also more substantial than a typical yoga mat making it ideal for bodyweight movements and HIIT workouts.  

Alright, you have your outdoor workout space set up, now let’s start the sweat sesh. 

1. Outdoor HIIT Workout 

Build your own outdoor HIIT workout. Step One; choose a warmup. 

Outdoor HIIT Workout Warmup #1 

  • 20 seconds of basic jump with the 1/4 LB Jump Rope or 1/2 LB Jump Rope
  • 10 seconds of rest
  • 20 seconds of plank walkouts 
  • 10 seconds of rest

Repeat 5x

outdoor HIIT workout

How To Do A Plank Walkout 

Start in a standing position. Bend down until your hands touch the ground. Slowly walk your hands forward until you get into a plank position. Pause for a second, then walk your hands back toward your feet. Return to standing.

Outdoor HIIT Workout Warmup #2 

  • 20 seconds of alternate foot jump with the 1/4 LB Jump Rope or 1/2 LB Jump Rope
  • 10 seconds of rest
  • 20 seconds of lateral lunge reaches
  • 10 seconds of rest

Repeat 5x

outdoor HIIT workout

How To Do A Lateral Lunch Reach

Stand with your feet wider than shoulder-width apart, hands at your side. With your right hand, reach down toward your foot, lowering your body until your left knee is bent 90 degrees. Immediately repeat on the other side.

Outdoor HIIT Workout Warmup #3

  • 20 seconds of freestyle jump with the 1/4 LB Jump Rope or 1/2 LB Jump Rope
  • 10 seconds of rest
  • 20 seconds of hip rotations
  • 10 seconds of rest

Repeat 5x

outdoor hiit workout

How To Do A Hip Rotation

Start in a standing position, with feet wider than hip-width apart. Bend your arms, and place your hands behind your head. Bend your knee as you lift one leg up. Circle that leg across your body, up toward your chest, then back down to the starting position. Repeat on the other side.

Build your own outdoor HIIT workout Step Two; choose your cardio. 

Outdoor HIIT Workout Cardio Circuit #1 

  • 25 seconds of basic jump with the 1 LB jump rope
  • 20 seconds of rest
  • 30 seconds of drop squats
  • 20 seconds of rest
  • 20 seconds of ski jump
  • 20 seconds of rest
  • 30 seconds of jumping jacks
  • 20 seconds of rest 
  • 20 seconds of ski jump
  • 20 seconds of rest
  • 30 seconds of drop squats
  • 20 seconds of rest
  • 25 seconds of basic jump

1-minute rest in between + repeat 3x

outdoor hiit workout

Outdoor HIIT Workout Cardio Circuit #2

  • 35 seconds of scissor jump with 1/2 LB jump rope
  • 20 seconds of rest
  • 20 seconds of sprint high knees
  • 20 seconds of rest
  • 40 seconds of freestyle jump
  • 20 seconds of rest
  • 20 seconds of squat jumps
  • 20 seconds of rest
  • 35 seconds of scissor jump
  • 20 seconds of rest
  • 20 seconds of spring high knees

1-minute rest in between + repeat 3x

outdoor hiit workout

How To Do Sprint High Knees

Stand with your feet hip-width apart. Lift up your left knee to your chest. Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace.

Outdoor HIIT Workout Cardio Circuit #3

  • 20 seconds of basic jump with the 1/4 LB jump rope
  • 15 seconds of rest
  • 30 seconds of mountain climbers
  • 20 seconds of rest
  • 30 seconds of basic jump
  • 20 seconds of rest
  • 25 seconds of jumping jacks
  • 20 seconds of rest
  • 40 seconds of basic jump
  • 20 seconds of rest
  • 30 seconds of mountain climbers

1-minute rest in between + repeat 3x

outdoor hiit workout

Build your own outdoor HIIT workout Step Three; choose your strength training. 

Outdoor HIIT Workout Strength Circuit #1 

  • 20 seconds of speed skaters
  • 10 seconds of rest
  • 20 seconds of frog jumps
  • 10 seconds of rest
  • 20 seconds of speed skaters
  • 10 seconds of rest
  • 20 seconds of side lunges
  • 10 seconds of rest
  • 20 seconds of speed skaters
  • 10 seconds of rest
  • 20 seconds of frog jumps
  • 10 seconds of rest
  • 20 seconds of speed skaters
  • 10 seconds of rest
  • 20 seconds of side lunges
  • 10 seconds of rest
  • 20 seconds of speed skaters
  • 10 seconds of rest
  • 20 seconds of frog jumps
outdoor bodyweight workout

How To Do Speed Skaters

Starting at the left of your space, squat slightly, then jump to the right as far as you can. Land on your right foot and try not to touch your left foot down. Jump back across to land on your left foot.

How To Do Side Lunges

Stand with your feet hip-width apart. Take a big step out to your right. Bend your knee and push your butt back to do a side lunge. Keep your chest lifted and core tight. Repeat on the other side.

Outdoor HIIT Workout Strength Circuit #2 

  • 40 seconds of lateral plank walks
  • 20 seconds of rest
  • 40 seconds of push-ups
  • 20 seconds of rest
  • 40 seconds of plank up-downs
  • 20 seconds of rest

Repeat 2x

outdoor bodyweight workout

How To Do Lateral Plank Walks

Start in a high plank with your shoulders above your wrists and abs tight. Step your right foot and right hand to the right, immediately following your left foot and left hand. Take a few "steps" in one direction, then walk in the opposite direction.

How To Do Plank Up-Downs

Start in a high plank. Bend one arm to bring the elbow and forearm to the floor. Bring the other arm down, so you are in a forearm plank. Push back up to the start position, placing each hand where your elbows were. Repeat this pattern, alternating which side you lower first with each rep.

Outdoor HIIT Workout Strength Circuit #3

  • 30 seconds of squat jacks
  • 30 seconds of rest
  • 30 seconds of plank walkouts
  • 20 seconds of extended plank
  • 25 seconds of rest
  • 30 seconds of squat jacks
  • 30 seconds of rest
  • 30 seconds of plank walkouts
  • 20 seconds of extended plank
  • 25 seconds of rest
  • 30 seconds of squat jacks
outdoor bodyweight workout

How To Do Squat Jacks

Start standing with your feet together, hands at your chest. Jump your feet out and sit back into a small squat. Jump your feet back together to return to standing.

2. Outdoor Cardio Workout

Build your own outdoor cardio workout. Step One; choose a warmup. 

Outdoor Cardio Workout Warmup #1 

Outdoor Cardio Workout Warmup #2

  • 30 seconds of basic jump with the 1/2 LB jump rope
  • 10 seconds of rest
  • 30 seconds of boxer step
  • 10 seconds of rest
  • 30 seconds of jump rope jacks
  • 10 seconds of rest
  • 30 seconds of ski jump
  • 10 seconds of rest 
  • 45 seconds of freestyle jump

outdoor cardio workout

Outdoor Cardio Workout Warmup #3

  • 20 seconds of basic jump with the 1 LB jump rope
  • 10 seconds of rest
  • 20 seconds of mountain climbers
  • 10 seconds of rest

Repeat 5x

outdoor cardio workout

Build your own outdoor cardio workout Step Two; choose your cardio.

Outdoor Cardio Workout Circuit #1 

  • 20 seconds of alternate foot jump with the 1/4 LB jump rope
  • 15 seconds of rest
  • 30 seconds of drop squats
  • 20 seconds of rest
  • 30 seconds of jump rope jacks
  • 20 seconds of rest
  • 25 seconds of drop squats
  • 20 seconds of rest
  • 40 seconds of alternate foot jump
  • 20 seconds of rest
  • 30 seconds of drop squats

outdoor cardio workout

Outdoor Cardio Workout Circuit #2

  • 40 seconds of alternate foot jump with the 1 LB jump rope
  • 20 seconds of rest
  • 20 seconds of burpees
  • 15 seconds of rest
  • 20 seconds of burpees
  • 15 seconds of rest
  • 40 seconds of alternate foot jump
  • 20 seconds of rest 
  • 20 seconds of jumping jacks
  • 15 seconds of rest
  • 20 seconds of jumping jacks
  • 15 seconds of rest
  • 40 seconds of alternate foot jump

1-minute rest in between + repeat 3x 

outdoor cardio workout

Outdoor Cardio Workout Circuit #3 

  • 60 seconds of freestyle jump with the 1/2 LB jump rope
  • 20 seconds of rest
  • 30 seconds of push-ups
  • 15 seconds of rest
  • 40 seconds of freestyle jump
  • 15 seconds of rest
  • 30 seconds of push-ups
  • 15 seconds of rest
  • 60 seconds of freestyle jump

1-minute rest in between + repeat 3x

outdoor cardio workout

3. Outdoor Leg Workout

Build your own outdoor leg workout. Step One; choose a warmup. 

Outdoor Leg Workout Warmup #1 

  • 20 seconds of basic jump with the 1/2 LB jump rope
  • 10 seconds of rest
  • 20 seconds of burpees
  • 10 seconds of rest

Repeat 5x

outdoor leg workout

Outdoor Leg Workout Warmup #2

  • 30 seconds of alternate foot jump with the 1/4 LB jump rope
  • 30 seconds rest 
  • 30 seconds of squat jumps
  • 30 seconds of rest 

Repeat 3x 

outdoor cardio workout

Outdoor Leg Workout Warmup #3

  • 25 seconds of basic jump with the 1 LB jump rope
  • 20 seconds of rest
  • 25 seconds of side-to-side squats
  • 20 seconds of rest

Repeat 3x

outdoor leg workout

Build your own outdoor leg workout. Step Two; choose your cardio. 

Outdoor Leg Workout Cardio Circuit #1 

  • 60 seconds of freestyle jump with the 1/2 LB jump rope
  • 20 seconds of rest
  • 50 seconds of backward lunges
  • 20 seconds of rest
  • 40 seconds of donkey kicks
  • 20 seconds of rest
  • 30 seconds of alternate foot jump
  • 20 seconds rest
  • 20 seconds of donkey whips
  • 20 seconds of rest
  • 10 seconds of burpees

outdoor leg workout

How To Do A Backward Lunge

Start standing with your feet about shoulder-width apart. Step backwards with your left foot, landing on the ball of your foot and bending your knees to create two 90-degree angles. Push through your right heel to return to standing. Repeat on the other side.

How To Do A Donkey Kick

Start on all fours. Pull your right knee toward your chest, keeping your foot flexed. Then, kick your right leg up behind you and toward the sky, then back down, keeping your knee bent and foot flexed. Repeat on the other side.

How To Do A Donkey Whip

Start on all fours. Lift your right leg, extending it behind you. Swing your right leg to the right side and then back to center. Repeat on the other side.

Outdoor Leg Workout Cardio Circuit #2 

  • 20 seconds of basic jump with the 1 LB jump rope
  • 15 seconds of rest
  • 40 seconds of forward lunges
  • 15 seconds of rest
  • 40 seconds of backward lunges
  • 15 seconds of rest
  • 25 seconds of basic jump
  • 15 seconds of rest
  • 40 seconds of side lunges
  • 15 seconds of rest 
  • 40 seconds of forward to reverse lunges
  • 15 seconds of rest 
  • 25 seconds of basic jump

outdoor leg workout

How To Do Side Lunges

Stand with your feet hip-width apart. Take a big step out to your right. Bend your knee and push your butt back to do a side lunge. Keep your chest lifted and core tight. Repeat on the other side.

How To Do Forward to Reverse Lunges

Stand with your feet hip-width apart. Step forward with your left foot into a forward lunge, with both knees bent so that your knees so that the front thigh is parallel to the floor and the back knee is about two inches from the floor. Push off your front foot, hover your foot as you stand straight up, and immediately step back into a reverse lunge. Drive through your front foot to stand back up.

Outdoor Leg Workout Cardio Circuit #3

  • 30 seconds of jump rope jacks with 1/4 LB jump rope
  • 15 seconds of rest
  • 20 seconds of squats
  • 20 seconds of side-to-side squats
  • 20 seconds of squat holds
  • 30 seconds of rest

Repeat 3x

outdoor leg workout

Build your own outdoor leg workout. Step Two; choose your strength training. 

Outdoor Leg Workout Strength Circuit #1

  • 40 seconds of single-leg kickbacks
  • 20 seconds of rest
  • 20 seconds of jumping lunges
  • 20 seconds of rest
  • 40 seconds of single-leg glute bridges
  • 20 seconds of rest
  • 20 seconds of jumping lunges
  • 20 seconds of rest

1-minute rest in between + repeat 3x

outdoor bodyweight workout

How To Do Single-Leg Kickbacks

Lie on your back with your knees bent and feet flat on the floor. Lift your left leg straight up above you, toes pointing at the ceiling. Your left knee should be directly over your left hip. Raise your hips and lower them back to the ground, keeping your leg in the air. Repeat on the other side.

How To Do Jumping Lunges

Start in a lunge with your left leg forward, hands at your sides. Bend both knees to 90 degrees, keeping your abs tight and back straight. Swing arms to propel your body up, straightening your legs. Land back in a lunge and continue jumping. Repeat on the other side.

How To Do Single-Leg Glute Bridges

Lie on your back with your knees bent and feet flat on the floor. Lift your left leg straight up above you, toes pointing at the ceiling. Your left knee should be directly over your left hip. Raise your hips and lower them back to the ground, keeping your leg in the air. Repeat on the other side.

Outdoor Leg Workout Strength Circuit #2

  • 50 seconds of donkey kicks
  • 10 seconds of rest
  • 50 seconds of lateral leg raises
  • 10 seconds of rest
  • 50 seconds of fire hydrants
  • 10 seconds of rest

1-minute rest in between + repeat 3x

outdoor bodyweight workout

How To Do A Donkey Kick

Start on all fours. Pull your right knee toward your chest, keeping your foot flexed. Then, kick your right leg up behind you and toward the sky, then back down, keeping your knee bent and foot flexed. Repeat on the other side.

How To Do Lateral Leg Raises

Lie on your side, legs extended. Lift your top leg 45 degrees, then lower slowly. Do 5 lifts with your toe flexed, 5 with your toe pointed, and 5 with your toe pointed toward the ceiling. Repeat on the other side.

How To Do Fire Hydrants

Start on all fours. Lift your right leg to the side, keeping your knee bent, until your knee reaches hip height. Lower to start, hovering your knee above the ground. Repeat on the other side.

Over To You

What’s your favorite outdoor workout? Let us know in the comments below. 

If you enjoyed these workouts and you’re looking for more fun + effective workouts that you can do anywhere, download the Crossrope App. We add new workouts every weekday and we have a library of 200+ HIIT, endurance, and strength jump rope workouts. 

Happy jumping!

Related Articles