10 Best Outdoor Workouts to Burn Fat and Build Muscle

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10 Best Outdoor Workouts to Burn Fat and Build Muscle

Get ripped without stepping foot inside the gym.

Holland says: Overloading occurs when a greater than normal stress is imposed upon the body, forcing the body to adapt. For running, overloading the body can be done by increasing speed, distance, training volume or adding resistance. These workouts will allow you to overload your running workout in a unique way, helping you lose weight, build muscle, gain speed and increase your power and acceleration while providing a valuable shake-up to your normal gym routine.

DIRECTIONS
Choose to do either the parachute workout or the sled workout 2-3 times a week. 

PARACHUTE WORKOUT

WARMUP
10-15 minute light run/walk

THE WORKOUT
4 x 30 yard sprints with 60 seconds rest – no chute
6 x 30 yard sprints with 60 seconds rest - with chute
4 x 30 yard sprints with 60 seconds rest – no chute

COOL DOWN
10-15 light run/walk

SLED WORKOUT - PUSHING

WARMUP
10-15 minute light run/walk

THE WORKOUT
20 x 20 yards [challenging weight] with 30 seconds rest
10-15 minute easy cardio cool down

SLED WORKOUT – PULLING

DIRECTIONS
Perform each exercise for 10-15 yards. Rest 30 seconds after each exercise. Go through circuit 2-3 times. Load between 5 and 20% of bodyweight in the sled. 

WARMUP
10-15 minute light run/walk

THE WORKOUT
Forward run
Backwards run
Forward walking lunges
Backward walking lunges
Sideways running right
Sideways running left

COOL DOWN
10-15 minute light run/walk

Perfect Running Form >>>

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