Outdoor Circuit Workout - 2
This Outdoor Circuit 2 offers a new twist on the original Outdoor Circuit Workout, offering a variety of exercises to add interest and intensity to your usual outdoor running or walking workout. 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.
Precautions
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 35-minute workout or complete the circuit twice for a 70-minute workout
- Skip any moves that 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 or a light jog | 4 |
| 2 minutes |
Baseline: Walk or jog This is your baseline pace. You should feel slightly breathless |
5 |
| 30 seconds |
Jumping Lunges   In a split stance, jump up and switch the feet in the air, landing with the opposite foot forward. Repeat for 30 seconds |
6-7 |
| 1 minute |
Speed walk, Sprint or Hill Climb Pick up the pace here so that you're working hard |
7-8 |
| 1 minute |
Walk or jog Slow down enough to lower your heart rate back to baseline |
5 |
| 30 seconds |
Jumping Lunges In a split stance, jump up and switch the feet in the air, landing with the opposite foot forward. Repeat |
6 -7 |
| 1 minute |
Speed walk, Sprint or Hill Climb Pick up the pace here so that you're working hard |
7 -8 |
| 1 minute |
Walk or jog Slow down enough to lower your heart rate back to baseline |
5 |
| 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 for 10 seconds to recover and repeat the sprints for the full minute. |
8 |
| 3 minutes |
Walk or Jog Slow down to baseline. |
5 |
| 1 minute |
Tree, Stair or Bench Pushups Find a tree, staircase or a bench and stand a few feet away from it. Place hands shoulder width apart and do as many pushups as you can in 1 minute. |
6 |
| 1 minute |
Walking Lunges Start with feet together and step forward with the right leg, lowering into a lunge. Step the left leg forward into a lunge and continue, alternating lunges with each leg for 1 minute. |
6-7 |
| 1 minute |
Speed walk, Sprint or Hill Climb Pick up the pace here so that you're working hard |
8 |
| 1 minute |
Tree, Stair or Bench Pushups Find a tree, staircase or a bench and stand a few feet away from it. Place hands shoulder width apart and do as many pushups as you can in 1 minute. |
6 |
| 1 minute |
Walking Lunges Start with feet together and step forward with the right leg, lowering into a lunge. Step the left leg forward into a lunge and continue, alternating lunges with each leg for 1 minute. |
6-7 |
| 1 minute |
Speed walk, Sprint or Hill Climb Pick up the pace here so that you're at Level 8 on this Perceived Exertion Chart |
8 |
| 3 minutes |
Walk or Jog Slow down to baseline |
5 |
| 1 minute |
Side to Side Jumping Lunge  Take the right leg out to the side and bend the left knee into into a runner's lunge, going as low as you can and touching the hand to the floor. Quickly shift the feet in the air to shift the lunge to the other side. Continue alternating sides for 1 minute. |
7-8 |
| 1 minute |
Speed walk or Run Go at a pace that allows you to lower your heart rate a bit. |
6 |
| 1 minute |
Long Jumps Jump forward as far as you can with both feet together, landing with the knees soft. Continue for a total of 4 jumps, walk or march in place for 10 seconds and repeat for a total of 1 minute. |
7-8 |
| 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). |
6 |
| 3 minutes |
Walk or Jog Slow down back to baseline. |
5 |
| 3 minutes | Cool down with an easy walk | 3-4 |
| Total Workout Time: | 35 Minutes |
