Top 4 Outdoor Cardio Exercises

Cardio is an important part of any exercise program.  It’s important to burn fat and to keep your heart strong!  It also causes your brain to produce happy endorphins!  The great news is that you don’t have to have access to a gym in order to get in great cardio workouts!  Keep reading to learn more about the top 4 outdoor cardio exercises!

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This one’s a no-brainer, but if you’ve never enjoyed running before, don’t write it off just yet!  You have several different options when it comes to running– you can run city blocks or in the suburbs, and you can also do trail running!  That means that whether you need to work running into a busy schedule or whether you’re trying to escape the city while getting in a good workout, there are options for you!  Running (and any cardio) requires some buildup before you can hit your workouts hard, so if you’re just starting out, be patient.  Try running one minute and walking one minute, walking briskly and then running for short sprints, etc.  Keep at it and you’ll see improvement quite quickly– each week, running will get easier and you’ll be able to go for longer without stopping!



All you need is a bike to get in a good cardio workout!  You can ride your bike in your neighborhood or on biking trails in the woods.  Many cities are becoming more and more bike friendly, adding cycling trails and lanes that connect to different parts of the city and beautiful parks and other great spots throughout the circuit!



Whether in a pool or a local pond or lake, swimming is great cardio and it’s perfect for those with hip, knee, or ankle problems!  It’s also a great way to stay cool while working out, and research shows that being submerged in water can help to lower your blood pressure!  Swimming is a great way to mix things up during your cardio sessions while also getting a great upper body workout!


High Intensity Sports

Basketball or beach volleyball can be a great cardio workout!  You can find someone to partner with at local parks or community centers, but the idea is to keep the teams small– this forces you to move around and run more!  Soccer, tennis, and plenty of other sports can be great overall body workouts while working in your cardio, and keeping a social aspect present in your workouts!


What are your favorite outdoor cardio workout options?

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The Ultimate No-Equipment Fat Burning Workout

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Some days we seem to have all the energy in the world. We want to run, lift, bike, and kickbox. Make the most of your extra energy and challenge all of your muscles with this no-equipment fat-sizzling workout! Because this workout doesn’t require any weights or fancy equipment, you can perform it anywhere. Do it in your living room if you don’t feel like getting dressed, or try it outside if the day is bright and sunny. Wherever you exercise, this no equipment workout will leave you refreshed and invigorated.

What You’ll Need: A mat or bath towel

What to Do: Below are three supersets each with three moves each. For each superset, complete all the exercises for the prescribed number of rounds for your level. You should move up a level when your current level is no longer challenging. After completing a superset, take a one to two minute water break and move on to the next superset until you complete all the supersets.

Beginner: 2 rounds
Intermediate: 3 rounds
Advanced: 4 rounds

Superset 1:
10 Burpees
40 Mountain Climbers
30 Chair Dips

Superset 2:
10 Squat Jumps
15 Sumo Squats
40 Russian Twists

Superset 3:
24 Walking Lunges
15 Leg Lifts
30 Toe Touches


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RUSSIAN TWISTS                                        WALKING LUNGES

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H.I.I.T. Kettlebell Fat Blaster

Two efficient fat blasters in one workout!

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Kettlebells are one of the most efficient pieces of fitness equipment in terms of burning fat. Developed in Russia by farmers who used them to weigh crops and show strength during festivals, they closely mimic everyday activities such as shoveling, digging, and farm work. Because of their unique shape, and, depending on the type you use, the shifting of their contents, kettlebells force you to use minor muscles to keep the weight stable at all times.

HIIT workouts are the perfect way to blast fat and tone. They are quick and super efficient, and allow your metabolism to soar all day. Our HIIT kettlebell workout combines two fat blasting techniques to give you amazing fat blasting results. Squat curls, lunges, and kettlebell swings will have you sweating it out and burning fat in only two or three rounds.

Equipment Needed: 1 medium kettlebell (8kg), 1 light kettlebell (4-6kg)

What to Do: Perform each exercise for 30 seconds and rest for 10 seconds after one. For single side exercises, complete both sides before moving on to the next one.

Beginner Level: 2 rounds
Intermediate Level: 3 rounds
Advanced Level: 4 rounds

1. One Arm Kettlebell Swings

2. Bent Over Row

3.Kettlebell Swings

4. Russian Twists

5. Walking Lunges (use light kettlebell)


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RUSSIAN TWISTS                                        WALKING LUNGES

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Torch 200 Calories in Just 20 Minutes

Turn back time by torching calories as if you never ate them!

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All you need to bring to the fat-blasting party is yourself, an interval timer, and 20 minutes. You can do that, right? Quick ways to blast fat might seem too good to be true, but this workout is a guaranteed calorie-torcher that will mercilessly take down 200 of them in just 20 little minutes. Imagine if you did it twice.

Equipment Needed: interval timer

What to Do: Perform each exercise for 30 seconds without rest in between. Rest 20 seconds in between each round. Complete this routine six times.


Shadow Boxing
X Jump
Switch Kicks
Run in Place w/ High Knees

BURPEES                                                                X JUMP

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Quick Cardio Fat Blaster Workout

These workouts shave pounds, torch calories, and yield amazing results.

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This quick cardio workout can be done every day as part of your regular routine. If, you can turn it into a daily habit, imagine the possibilities! As far as workouts to blast fat go, this one is simple, straightforward, and some might even say enjoyable. And how could you possibly say no to that?

Equipment Needed: yoga mat, interval timer

What to Do: Perform each exercise for 30 seconds with 10 seconds rest in between. This quick workout can be performed every day to boost your heart rate and burn fat daily. 

Beginner’s Level: 2 rounds
Intermediate Level: 3 rounds
Advanced Level: 4 rounds


Alternating Toe Touches
Plyometric Lunges
Flutter Kick Squats


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7 Moves for Maximum Fat Burning

Ready to burn some serious calories?  Check out these moves.

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Worried it might be too complicated? It’s not. In fact, all you need for these fat-burning moves is yourself, a yoga mat, and a set of dumbbells.                                                                                                               Equipment Needed: Interval timer, yoga mat, set of light dumbbells (3-5 lbs)

What to Do: Perform each exercise based on your fitness level. Rest the designated time after each exercise. Complete 2 rounds. For maximum fat burning, complete this routine every other day.

Beginner’s Level: Perform each exercise 30 seconds; rest 45 seconds
Intermediate Level: Perform each exercise 45 seconds; rest 30 seconds
Advanced Level: Perform each exercise 1 minute; rest 15 seconds


1. Jumping Jacks
2. Burpees
3. Dumbbell Punches
4. X Jump
5. Alternating Toe Touches
6. Two-Arm Dumbbell Row to Tricep Kickback
7. Bicycles


BURPEES                                                                X JUMP

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Fat Torching Power Circuit

This high intensity workout is designed to speed up the metabolism and burn fat up to 24 hours!

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Are you ready for a total body challenge? This Fat Burning Power Circuit is a high intensity workout designed to speed up the metabolism and keep your body burning fat for up to 24 hours. Let’s workout!

Equipment Needed: Chair or flat bench; yoga mat or soft surface, water for hydration

What To Do :Perform each exercise for 20 repetitions. Rest up to 15 seconds after each exercise. This circuit consists of 6 exercises.

Beginner Level: Complete 2 circuits
Intermediate Level: Complete 3 circuits
Advanced Level: Complete 5 circuits


1. Seal Jumps
2. Mountain Climbers – 10 reps each leg
3. Chair Dips
4. Seal Jumps
5. Leg Raise
6. Mountain Climbers – 10 reps each leg


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Fat Burning Interval Training

Learn how to burn fat in record time.

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Interval Training is one of the best cardiovascular workouts for burning fat. When you alternate between high intensity and low intensity movement, then repeat the sequence, you burn mega calories! A bonus- this type of cardio workout keeps you from growing bored. Short periods of high intensity workouts followed by longer periods of low intensity ones burns more calories and subsequently more body fat than maintaining a steady pace or incline.

Intensity is how slow or fast you are moving. It’s easiest to describe intensity using a scale of 1-10, 1 being very, very light work and 10 being extremely challenging. Our training will consist of intensity levels ranging from 4-10. Below are examples of equipment or methods used in interval training:

Outdoor walking or running
Stationary Bike
Outdoor Cycling
Elliptical Machine
Row machine

What to Do: To get a great fat burning interval workout using one of the above methods, alternate between intensity 4 and 10. After warming up at intensity 4 for 3-5 minutes, alternate between 1 minute of intensity 4 and 1 minute of intensity 10, then repeat for the recommended number of times depending on your fitness level.

Intensity Level 4 – A brisk walk while moving your arms in the same manner as someone who is running.

Intensity Level 10 – This is a sprint putting forth 100% effort.

Beginners: Repeat the 1 minute intervals 3 times. (4, 10, 4)
Intermediate: Repeat the 1 minute intervals 5-8 times. (4, 10, 4, 10….)
Advanced: Repeat the 1 minute intervals 8-12 times. (4, 10, 4, 10, 4, 10….)

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Fat Blasting Butt Tightening Workout

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The focus of this workout is the lower body.  Get ready to blast some fat, boost your metabolism and tighten your butt.  You will need water and a yoga mat.

Equipment Needed: Interval Timer

What to Do: Here’s how it works: you will perform the following exercises, for 20 seconds…rest for 10 seconds and immediately move to the next exercise. Complete 2 circuits.


1. Jog in Place with High Knees
2. Plyometric Lunges
3. Power Jumping Jacks
4. Prisoner Squats


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