DIY Bootcamp- An Outdoor Workout to Blast Fat and Build Muscle

DIY Bootcamp: An Outdoor Workout to Blast Fat and Build Muscle

If you have been spending time inside a gym, running on the treadmill, spacing out on the elliptical and you don’t feel like you’re getting the results you’re looking for, then it’s time for an outdoor workout; DIY Bootcamp style!

DIY Bootcamp- An Outdoor Workout to Blast Fat and Build Muscle

Think about your fitness and ask yourself:

  • Am I getting the results I deserve from all of my efforts?
  • Is my body on “cruise control” and working on “auto pilot?”
  • Am I hitting the snooze button in the morning because my workout is boring?

If you answered yes to any of those questions…

…this workout is for you. And the best part? It’s a DIY Bootcamp! You can do it anytime, anywhere and with zero equipment. It’s the perfect excuse to head outdoors, get some fresh air and enjoy your favorite park or beach. You can grab some friends and inspire each other, or go at it solo.

That’s the beauty of DIY; no time, fee, machines or instructors are required and you get to challenge your body in a new way, in a new place. This is the best way to keep your workouts, quite literally “fresh,” your body energized and your spirit motivated!

Why the DIY Bootcamp Workout Works

It’s a fusion workout of sorts. By taking the best body weight exercises that challenge each of your major muscles and combining with intense cardiovascular moves, you get the best results in the least amount of time. Try one-minute at a time! The key is to rotate between high-impact cardio bursts to burn calories and blast fat and body weight exercises that will tone and reshape your body.

DIY Bootcamp- An Outdoor Workout to Blast Fat and Build Muscle

Sounds Awesome, What Does the Outdoor Workout Look Like?

It’s broken into several sections, each with a different goal. Of course the intensity is up to you, but you can expect to challenge your cardiovascular system and get in a full body workout in about 45 minutes.

Section 1: Warm-Up (5 min)
1 minute each move:

  • Jog/march in place
  • Jumping jacks
  • Torso twists
  • Cat to cow
  • Side lunges

Section 2: Lower Body (10 Min)
One Minute intervals, repeat two times, rest one minute in between sessions

  1. Air squats
  2. Cardio: High knees
  3. Forward lunges
  4. Cardio: Jump squats
  5. Reverse lunges

DIY Bootcamp- An Outdoor Workout to Blast Fat and Build Muscle

Section 3: Upper Body (10 Min)
One Minute intervals, repeat two times, rest one minute in between sessions

  • Push-ups
  • Cardio: Jumping jacks
  • Triceps push-ups
  • Cardio: Standing knee to opposite elbow
  • Pike push-ups

Section 4: Core (10 Min)
One Minute intervals, repeat two times, rest one minute in between sessions

  • Traditional crunch
  • Cardio:Mountain climbers
  • Back extension
  • Cardio:  Bicycle crunch
  • Knee to elbow plank

Section 5:  Cool Down (5 min)
1 minute each move:

  • Full body stretch
  • Quad stretch
  • Hamstring stretch
  • Arm stretch
  • Chest stretch

DIY Bootcamp- An Outdoor Workout to Blast Fat and Build Muscle

Got it? Now all you need to do is print, grab a water bottle, towel/yoga mat and maybe a friend and you are good to go! It’s time to enjoy the outdoors and your outdoor workout. Work your body and reap the benefits of a healthy, happy and fit body!

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Teresa Marie Howes, BS, CPT, HHP
Teresa Marie is a nutrition expert, fitness enthusiast and health coach. She is backed with a BS in Nutrition, an MBA, a CPT from ACE and 16+ years of experience in the weight loss and wellness space. She is the founder and lead contributor of this site and coaches clients across the globe on how to achieve better health and more happiness by implementing the 4 Universal Diet Truths of her Clean & Colorful Concept.

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