45 Minute Outdoor Workout For Beginners (No Equipment)

This 45 minute outdoor workout for beginners is a full body HIIT circuit that includes 8 moves. No equipment, outdoor circuit cardio workout. Let's work!


45 Minute Outdoor Workout For Beginners  (Cardio Circuit)

45 Minute Outdoor Circuit

Today we will review a 45 minute outdoor workout for beginners. This is a 45 minute outdoor HIIT cardio circuit that includes 8 bodyweight moves which should be performed one after the other, in a circuit fashion.

This is a 100% follow along workout video so you only have to warm up, play the video and replicate all movements. 

Each exercise should be performed for 30 seconds followed by 20 seconds of rest. 

Rounds to complete: 6 

Rest between rounds: 1 minute

The outdoor exercise list: 

1. Low impact speed burpee. 

2. Alternating toe taps. 

3. Walk outs. 

4. Rotation bounce drop lunge. 

5. Jump outs. 

6. Russian twists. 

7. Sprinter sit up. 

8. Cross knee to elbow bottom up. 

You can perform this session outdoor or indoors because you don't need much space to do it. Avoid limiting yourself to the environmental factor when it comes to working out. The bodyweight routines can be done literally anywhere and this makes such training method highly convenient for implementation by anyone. 

What Is The Structure Of This 45 Minute Outdoor Cardio Workout? 

The main focus of this 45 minute outdoor HIIT circuit is to target your full body, challenge the cardio, and improve core strength. 

The first 4 out of 8 bodyweight exercises included will target the upper, lower and total body, while the exercise 5,6,7 and 8 will focus on the core and abs as well while still challenge the cardio work and strength endurance. 

The main reason behind structuring this session like that is the high importance of developing a strong core because it's mandatory for a good posture, a proper transition of strength and power through the body and in general, a strong core is related to stronger limbs (arms and legs). 

In summary, this outdoor cardio workout has it all, 4 movements focused on full body activation and 4 moves picked to improve core and abs strength while the cardiovascular system will have to work throughout the whole time. 

How To Customize This Outdoor Session?

In case this HIIT circuit workout is a tough one and too intense for you, let's review 2 ways on how to decrease the intensity and make it easier so you can actually endure it: 

1. Decrease the working rounds - instead of performing 6 total rounds, try to hit 3-4. This way the routine will be shorter in time and easier to endure.

2. Increase the resting periods between each working round - the between round rest is set to 60 seconds, but if this is not sufficient for your body to recover and to tackle the upcoming round, here is what to do: 

- Once finishing a working round, pause the video. 

- Set a separate stopwatch to 1 minute, once this finishes, play the video and wait the 1 minute rest from the video to pass by. 

This way the rest will increase from 1 to 2 minutes and the workout will be easier. 

Pick only 1 of the 2 methods outlined above. However, if your training level is a beginner one and you feel that it should be necessary both to be implemented, then proceed accordingly. What's vital at the end is the session to be endured and successfully finished. Even if it's 2-3 rounds shorter, and even if the between resting periods are doubled to 2 minutes. You got to finish the workout. That's the goal. 

Use This Warm Up Before Doing Outdoor Circuits

Performing full body circuits is demanding and require an adequate preparation in order a good performance and exercise execution to be achieved. 

In the video above you will find a 10 minute full body mobility and dynamic warm up that can be used before workout or as a stand-alone mobility routine. 

Some of the benefits that a proper warm up will deliver to your body: 

1. Increased core temperature, awake nervous system and more aggressive exercise performance. 

2. Decreased risks of injuries. 

3. Improved range of motion to the limbs which reflects on improved and better exercise technique and execution. 

4. Better overall workout and exercise performance. 

5. More clear mind-muscle connection which is mandatory since you will feel which muscles a certain exercise is activating. That itself will help with muscle build and more quality repetitions. 

Is 45 Minutes Enough For a Workout? 

45 minutes is sufficient time to perform a good, full body workout. Either the session will be muscle build focused or a HIIT cardio circuit, this time duration will be enough. In addition, for this amount of time, you can include good dynamic mobility warm up in order to prepare the body for the upcoming workout, increase exercise performance and decrease the risks of injuries. 

Can You Get a Good Circuit Cardio Workout In 45 Minutes?

Are 45 minute workouts effective? Yes, you can do an effective circuit cardio workout in 45 minutes time. But to do so, the vital things that will determine the effectiveness of such a routine are the exercise selection, sequence and repetitions, or interval timers used for the structure. In summary, you can get a highly effective workout in 45 minutes if the routine is built up in a way that will match your fitness goal and training level. 

Is It Okay To Do HIIT For 45 Minutes? 

In most cases, HIIT workouts are with a duration of 5 to 30 minutes. However, in rare cases, you will find similar routines with a duration of 45 minutes. In order to endure such a long and intense session, the intensity of exercise performance should slightly drop which is not the initial intention of doing HIIT, however, you will still maintain a high intensity and we can state that it is still a HIIT workout. 

Is 45 Minutes Too Much For a HIIT Session? 

Yes, 45 minutes might be too much for a HIIT workout. But if it's built in the right way, where the exercises and interval timers used will allow you to perform more rounds by maintaining sufficient exercise intensity, then it will not be too much. Multiple factors will determine if 45 minutes are too much for a HIIT session. Bottom line is, every session can be modified in order to fit your training level so you can endure it and take the benefits out of it. 

Can You Lose Weight With 45 Minute Cardio Circuits?

Most often, a 45 minute cardio circuit workout is a full body session which means that you will burn a higher amount of calories which is highly valuable in weight loss periods. But besides regular training, in order to lose weight and body fats, your diet must be optimized and in at least slight caloric deficit which to reflect in weight to drop and over time, the body fat percentage to decrease. Sleep is also crucial for hormonal balance which will determine the efficiency of the weight loss process. 

How Often Should You Do 45 Minute Workouts? 

A range of two to four full body 45 minute workouts per week is sufficient volume and frequency to achieve results. Whether your goal is to build muscle or lose weight, such an approach will help you get there if you remain consistent for a period of at least 2-3 months. Everything less will not allow your body to adapt efficiently so you will be far away from achieving optimal and satisfactory results. 

Is It Okay To Do 45 Minute Routines Everyday? 

Doing 45 minute workouts everyday will not lead you to significant nor faster results with your fitness goals. Allowing your body to rest periodically is mandatory in order to recover not just the muscles but the nervous system as well. And if you are placing too much and frequent stress by doing 45 minutes everyday, you might face multiple health issues and will also place the body at risk of injuries. Avoid this and stick to 2-4 full body 45 minute sessions weekly. 

3 Outdoor Beginner Circuit Workouts (Cardio HIITs) 

As gratefulness that you came so far in this article, I will share with you 3 bonus follow along workout videos that can be performed both outdoor and indoor. 

The 3 workout videos below are HIIT cardio and you can implement them anytime you need to target the full body, core and conditioning. The third routine is more focused on the core and abs while will still challenge your cardio.  

You will find the title, video and a relevant link that will lead you to a dedicated article for each of these sessions. It is highly recommended to check this article since there is lots of additional information on the topic and workout itself. 

45 Minute Cardio Workout

This 45 minute cardio workout includes 6 movements. 30/20 seconds of work/rest for each. 

Total rounds to complete: 7 

Rest between rounds: 2 minutes

The cardio exercise list: 

1. Speed low-impact burpee. 

2. Walk out to push up. 

3. High knees to mountain climbers. 

4. Short bear crawl to sit out. 

5. Russian twists. 

6. V sit hold to heel tap. 

30 Minute Low Impact Cardio Workout For Beginners

The following 30 minute low impact cardio workout for beginners will challenge your full body with 6 bodyweight exercises. 30/20 seconds of work/rest for each move. 

Total rounds to finish: 5

Rest between rounds: 90 seconds 

The low impact cardio exercise list: 

1. Squat to straight leg kick. 

2. Walk outs. 

3. Squat to curtsy lunge. 

4. Bear crawl to crab crawl. 

5. Plank forward step (alternating). 

6. Hollow body hold to crab reach. 

30 Minute HIIT Abs Workout For Beginners

This 30 minute HIIT abs workout for beginners will not just help you build ab muscle but the core will get stronger which will impact your overall fitnes in highly efficient way. 

6 core and abs HIIT exercises included. 30/20 seconds on/off. 

Total rounds to complete: 6

Rest between rounds: 60 seconds

The HIIT core and abs exercise list: 

1. Mountain climber to plank twist. 

2. Plank forward reach. 

3. Jump out to jump in. 

4. Plank ankle taps. 

5. Sit out to straddle. 

6. Sprinter sit up. 

Workout Summary

Bodyweight workouts 10

Today we have reviewed a full body 45 minute outdoor circuit cardio workout. A follow along dynamic warm up video has been shared with you as well in order to prepare the body for this long HIIT circuit routine. 

In addition, you will find 3 bonus full body HIIT cardio workouts to use when needed. 

We have discussed important questions on the topic and hopefully, you will find something useful to help your goals and training journey. 

What is your favorite 45 minute outdoor workout?

Comment below! 

To your Fitter self, 


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