Be Well Workout of the Week: Your New Favorite Gym-Free 30-Minute Workout

All you need for this workout is 30 minutes and the great outdoors.

Get ready to give it your all, folks! You’ll be sweating it out for 30 minutes straight this week. For this workout, I want you to venture outside — find a local track, a big field or an open space somewhere — and get ready to sweat (Read: Toting a towel and water with you is a MUST).

Here’s the deal: You’re going to do a set of five exercises, then run a lap around the track (or pick a certain distance in whatever space you have), and then complete the exercises again. The end-game? Do the circuit followed by the sprint as many times as you can in 30 minutes. Get those stopwatches ready!

Be Well Workout of the Week: The Jam-Packed 30-Minute Outdoor Circuit Workout

Instructions: see explanation above.
15 squat jumps
12 push-ups
9 sit-ups
6 skiers (on each side)
3 burpees
400-meter sprint (or whatever distance fits the space you have)

Explanations of exercises: 
Click links for how-to videos.

Squat jumps: Stand with feet hip-width apart and perform a squat, dropping your rear until your knees are just behind your toes and your hamstrings are parallel to the floor. As you stand, propel yourself upwards and jump. Return to standing and squat again.

Push-up: Start lying face down with your chest on the floor, with hands facing forward and palms down in line with your shoulders; elbows should be pointing back. Push up until arms are extended (the inside of the elbow should be facing forward) and drop back down.

Sit-up: Lie on your back with feet on the floor and knees bent. Put your hands behind your ears. Without pulling on your neck and using only your abs, lift your shoulders off the mat and come to a full sit-up position. Lie back down slowly.

Skiers: Stand in a split stance, with right foot about a foot in front of the left. Jump in place and switch legs so your left foot is in the front. Repeat the motion, pumping your arms in rhythm: left arm forward when left foot is forward, right arm forward when right foot is forward. Left and right counts as one rep.

Burpees: Just like an up-down in football. Put your hands on the ground, jump your feet out behind you so you’re in push-up position, hit your chest to the ground, and bring your feet back in, stand up.


Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every week right here on Be Well Philly.

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