There is nothing that says you have to go to a gym to be at the gym. In fact, sometimes getting out of the gym is exactly what you need to get out of a workout rut. With the rising temperatures and longer days, it’s the perfect time to get outside and get sweaty.

The only equipment you need for this outdoor workout is a bench. I’m going to go out on a limb and say there are probably lots of benches in a park near you. So strap on your ass-kicking sneakers and get ready to get sweaty in the sunshine. This park bench workout combines simple moves in a timed circuit to get your heart-rate up.

Just three rounds of these 8 moves, done in a 40 seconds on, 20 seconds rest format, takes only 26 minutes to complete. Counting the 45 second rest time between rounds.  Of course doing a proper warm-up is always important. I chose to run to the park, but you can do any warm-up activity you’d like. Jumping jacks, a brisk-walk, high-knees, walking lunges or toe taps are all great.

When performing the step-up to curtsy lunge and the single leg lunges, perform the entire 40 second round on one leg, rest for 20 seconds and switch to the next leg. To time your rounds, use an app like Interval Timer. It allows you set the time and sound for your high and low intensity intervals so you know when to get moving. Plus you can name and save the timer so you can easily use it again. 

Now get outside, get sweaty and inspire others! (or annoy them, whatever, can’t win em’ all!)

Mix up your normal routine with this Park Bench Workout