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Outdoor Circuit Workout

If you're looking to spice up your outdoor walking or running workouts, this Outdoor Circuit Workout will take you through some tough intervals that will make your heart rate soar.  By mixing up the moves and changing the intensity throughout the workout, you'll keep your body challenged and your mind interested.  You can use this Perceived Exertion Chart to track your RPE (Rate of Perceived Exertion).  Please modify the workout to fit your fitness level and goals.


See your doctor if you have any medical conditions, illnesses or injuries.

How to

  • Perform each interval, one after the other, using this Perceived Exertion Chart to work within the suggested Rate of Perceived Exertion (RPE) listed on the right hand side of the chart
  • Complete one circuit for a 30-minute workout or complete the circuit twice for a 60-minute workout
  • Skip any moves cause pain or discomfort
  • You may look a little silly. If that bothers you, find a park or trail with fewer people around
Time Activity RPE
5 minutes Warm up - Brisk walking  4
2 minutes Walk or jog
This is your baseline pace.  You should feel as though you're working, but be able to carry on a conversation without huffing and puffing.
1 minute Walking Lunges
walking lunge
Take a big step forward with the right foot and lower into a lunge (keeping the front knee behind the toe), step the left foot next to the right and then into a lunge on the left side.   
1 minute Speed walk or Run
Pick up the pace here so that you're above baseline
1 minute Walk or jog 
Slow down enough to lower your heart rate back to baseline
1 minute  Sprints
Choose an object in the distance (a tree, mailbox, etc.) and run or walk to it as fast as you can.  Walk to recover and repeat the sprints for the full minute. 
3 minutes Walk or Jog
Slow down  to baseline.
1 minute Tree Pushups
Find a tree and stand a few feet away from it.  Place hands on the tree in front of you at about shoulder level.  Bend the elbows and lower towards the tree in a pushup.  Push back up and repeat for up to 1 minute. 
1 minute Scissor Jumps
Keep your hands on the tree for support and begin with the feet together.  Jump up and bring the right foot forward, left foot back.  Quickly switch feet and continue scissoring the feet as fast as you can for 1 minute.  For added intensity, swing your arms along with the feet instead of holding onto the tree.
1 minute Speed walk or Run
Increase your pace here so that you're working hard.
3 minutes Walk or Jog
Slow down to baseline
1 minute Long Jumps
Long Jump
Find a flat stretch of sidewalk or trail and begin with feet together.  Lower into a slight squat and jump forward with both feet as far as you can, swinging your arms to help propel you forward.  Continue leaping forward for 30 seconds, take a walking break, then finish out the minute
1 minute Speed walk or Run
Go at a pace that allows you to lower your heart rate a bit.
1 minute High Jogs
chighjog2.jpg (7180 bytes)
As you jog, lift the knees up to hip level (if you can).
1 minute Low Jogs
As you jog, bring the heels up towards the glutes as far as you can (as though kicking your own butt). 
3 minutes Walk or Jog
Slow down back to baseline.
3 minutes Cool down with an easy walk 3-4
Total: 30 Minutes
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