This No-Equipment Bodyweight Workout Is Perfect For The Beach, Park Or Yard

Nothing kills an exercise habit like a break from routine. But taking time out of the office doesn’t mean you need to take a break from fitness as well. This no-equipment bodyweight workout – perfect for the holidays – requires nada and you can do it anywhere: on the beach, a field or even in a big garden. What’s more, the moves are functional and fun, so get the kids involved and make it a game. It’s also excellent all-out cardio – and if you go all-in during the sets, you can count this plyometrics workout as fat-burning HIIT.

Your No-Equipment Bodyweight Workout

This anytime, anywhere workout, while being functional, is cardio-heavy, so prepare to sweat *and* build all-over muscle. Do this workout three times on non-consecutive days. On the days in between, go for a long walk, hike or cycle. Try only to rest between exercises and only until you’ve caught your breath.

Workout time: 30 minutes

Equipment: a plot of land, about 15m (the length of a bus)

1. Drop And Dash

Distance: 15 metres // Laps: 4

Only got 10 metres to work with? Do six laps (there and back three times).

1. Mark out a stretch of about 15 metres.
2. Sprint to the next end and touch the ground. That’s one lap.
3. Run back to start and touch the ground for a second lap. Repeat.

2. Broad Jump / Shuffle Back Pyramid

Rounds: 6

1. Stand with feet shoulder-width apart, knees slightly bent, core tight.
2. Take a big jump forward, swinging your arms for momentum and landing on both feet simultaneously.
3. Shuffle back to start. Immediately do two big jumps. Shuffle back to start.
4. Continue, adding an extra jump each time until you get to six.

READ MORE: 4 Weeks Of Core Workouts To Sculpt Your Abs

3. Frog Jump to Creepy-Crawly

Reps: 6 // Rounds: 5

1. Stand with feet apart, then squat down, lightly touching the ground with your hands.
2. Push through your heels to leap forward, throwing your arms up and landing back down in that low squat. That’s one jump.
3. Do six big jumps, then crawl back to start, keeping your body low, but your knees off the ground – your weight should be on your hands and feet. Repeat for a total of five rounds.

4. Hot Floor / Mountain Climbers / Toast Pop Combo

Reps: 10 of each // Rounds: As many as you can in 3 minutes

1. Stand tall with your elbows bent ninety degrees and your hands pointing forward. Run on the spot, trying to bring your knees up to touch your hands. Do ten.
2. Immediately, drop down into a push-up position and do 10 mountain climbers, bringing your knees to your chest, alternating legs and keeping your back flat.
3. Immediately, jump or step your legs in and stand. That’s one pop-up — do five.
4. That’s one combo. Do as many combos as you can in three minutes.

5. Drop And Dash

Distance: 15 metres // Time: 2 Minutes

Do as many drop-and-dash runs as you can in two minutes. Race your kids and see who can do the most! Winner gets extra dessert after supper.

READ MORE: This Home Leg Workout Requires Zero Equipment But It’ll Turn Your Lower Body Into Jelly