An Outdoor Circuit Workout That’ll Build Strength and Boost Cardio in 20 Minutes

You don’t need any equipment for this full-body routine.
A 20Minute Outdoor Circuit Workout to Build Strength and Boost Cardio
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With that, scope a shady spot and get ready for a stellar full-body outdoor circuit—no equipment needed. You may just want to pencil this into your weekly workout routine this summer.

The Workout

What you need: Just your bodyweight, though you may also want a yoga mat for comfort.


  • Warrior Balance
  • Lateral Plank Walk
  • Skater Hop
  • Frogger


  • Perform the warrior balance for 30 seconds per side, do the lateral plank walk for 1 minute, and do both the skater hop and the frogger for 45 seconds each.
  • Move from one exercise to the next without resting, though of course take breaks if you feel like you can’t catch your breath or your form is slipping.
  • After you’ve completed all four exercises, rest for 90 seconds, then repeat the circuit. Complete 4 rounds total.

Demoing the moves below are Cookie Janee (GIF 1), a background investigator and security forces specialist in the Air Force Reserve; Mirinda Carfrae (GIF 2), a professional triathlete; Nikki Pebbles (GIF 3), a special populations personal trainer in New York City; and Landyn Pan (GIF 4), an online fitness and nutrition coach.