Fat Blasting Outdoor Circuit Workout

May 25, 2011 · 3 comments

In the summer, I typically put my gym membership on hold.  I love running outdoors, have my own hand weights and believe a total body strength training workout can be achieved using just body weight.  However, I tend to get in a rut of just running.  I make sure to include intervals but still I forget to add in fat melting strength training.  I was in the best shape of my life when I was lifting the most and running the least to be honest. 

Here is a challenge I am posting for you to complete by Monday.  It focuses on cardio and strength.  After each cardio interval, find some grass or a park bench to do the strength moves.  Once you are finished one set, continue running to the next interval and stop again after 10 minutes for your second set of strength moves.  

Now, I’m sure I’m in the minority but try not to care what other people think if you feel embarrassed working out in the open.  Here is a still image from a recent video I shot of me failing to do a pull up and resulting in a crunch. 

Do this 2-3 times depending on how much time you have and you level of fitness.  All moves can be modified.  If you have a question, post it on my facebook page! 

  • Run 10 minutes
  • Push-ups 12-15 reps
  • Walking Lunges 20 reps (40 total steps)
  • Plank 1 minute
  • Bench Dips (triceps) 12-15 reps
  • Frog Crunches 10 reps on each side
  • Sumo Jump Squats 10 reps
  • Run 10 minutes
  • Push-ups 12-15 reps
  • Walking Lunges 20 reps (40 total steps)
  • Plank 1 minute
  • Bench Dips (triceps) 12-15 reps
  • Frog Crunches 10 reps on each side
  • Sumo Jump Squats 10 reps
  • Repeat 1 more time for 3 total circuits

Update: Just did this workout and filmed for ya’ll!  I wore my Polar FT60 Heart Rate Monitor and burned 470 calories in 50 minutes.  You can probably do it in less time but I was filmed with my flip so I had to make sure I was in frame, etc.  My heart rate monitor also stopped working at one point and I’m not sure how long it was off…

    { 3 comments… read them below or add one }

    1 Carly July 10, 2011 at 1:13 pm

    Hi Sarah!

    This is my absolute favorite workout on your site! I have been an athlete all my life, and this really kicked my butt! I’ve done it outside, and also in the gym! It is fun to mix up exercises and sometimes if I’m having a really good day I will do light weights in between (but that’s pretty tough with this workout). Thanks for all you do! I love this site and all the wonderful ideas you give!

    Carly

    Reply

    2 Rachel November 21, 2011 at 12:27 pm

    Hi Sarah!

    I was just wondering, can I complete this workout by replacing the 10 minute running intervals with 10 minutes of jumping rope?

    thanks, Rachel

    Reply

    3 Sarah November 21, 2011 at 1:31 pm

    Of course!

    Reply

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