Workout for Busy People – Using the Outdoors

Goals delivered: Cardio conditioning and an appreciable degree of toning. It would be very possible to experience weight loss and may be possible to gain muscle on this workout.

Bodyweight Home Workout for Busy People to help Weight Loss & Gain Muscle

Time needed: 20 minutes.

Recommended frequency: twice weekly.

General Exercise and Pacing Guidelines.

Do a simple warmup to get ready for exercise and follow the workout with a simple cool down.

This is a workout that could and probably should be done in conjunction with one of the other workouts on the site i.e. alternate any one of the full body or Pull workouts with this and aim to get 3 to 4 total workouts in a week. Obviously, this is not strictly a Home Workout but it is a workout for busy people if it can be performed close to Home to minimize the time it would take. It’s nice to complement the other workouts with an outdoors one occasionally as sunlight and fresh air are great for us.

Sometimes it’s nice to get outdoors. By combining sprints with the correct kind of exercises, you can get a very powerful workout in a minimal amount of time. The format of this workout is to intersperse all out sprints with exercises which have a high demand.

Perform one circuit to start and gradually add more over time if you feel you can recover for the next workout. Ideally a hill is nice to sprint up but failing that just any area of grass that you have access to and that is suitable for an all-out sprint of 20 to 30 seconds.

Explanations of the exercises can be found here.


(After each sprint or exercise wait until breathing returns to something manageable, say a 2 or a 3 in terms of discomfort)

       Sprint 20 seconds

       10 to 20 push ups

       Sprint 20 seconds

       10 pike push ups

       Sprint 20 seconds

       15 bodyweight squats

       Sprint 20 seconds

       5 Burpees

       Sprint 20 seconds

       Plank 30 seconds