20-Minute Outdoor Bodyweight Workout (Intermediate)

Perfect for working out in the park, this bodyweight circuit needs no equipment and can be done inside your lunch break

The second of two bodyweight workouts from Unbound’s in-house personal trainer Jonny Jacobs, this 20-minute session is aimed at an intermediate level of fitness, and will give you a full-body workout. Its designed to fit perfectly into your lunch break, right alongside your £3.50 meal deal.

You don’t need any equipment, just your own body – so no excuses, eh?

Before you complete the workout spend 5-10 minutes warming up and mobilising your joints so that you’re ready to exercise. A jog to the park – occasionally rolling your shoulders and adding in a few heel flicks and high knees – is perfect.

Jonny Jacobs, your personal trainer

Outdoor bodyweight workout, intermediate level

Mark out a distance of around 50m/50 big steps (use trees or jumpers as markers). This will be your training area.

Complete the following circuit of six exercises 4-6 times. After each exercise, gently jog to the other end of your training area to perform the next exercise – this is your active recovery time.

After each circuit, take 60-90 seconds rest to recover before performing the next one. Once you have completed the circuit 4-6 times, move onto section B until your 20 minutes is up.


1. Bodyweight squats x 10

Keep you feet hip-distance apart and your weight in your heels. With your chest up, eyes facing forwards, push your bum out as if sitting into a chair. This will strengthen your glutes (bum muscles) and quads (the large muscles at the front of your thigh).

2. Press-ups x 10

Keep your hands underneath your shoulders, belly button pulled in, your elbows at a 45-degree angle to the body, and lower your chest to the floor. If you can’t do full press-ups, you can keep your knees on the floor throughout. Press ups target your chest and triceps (the muscles at the back of the upper arm).

3. Alternate lunges x 10 each side

Step out with one leg, making sure your front foot is flat and your back foot is raised, so you’re on the ball of your foot. Keeping your upper body upright, lower your back knee towards the floor. With a powerful push from your front heel, step back so your feet are together. Repeat on the alternate side. This works your quads and glutes.

4. Shoulder taps x 8 each side

In a plank position, bring your opposite hand to opposite shoulder (i.e. right hand to left shoulder) and repeat on the other side. Try to keep your hips still and your body straight. This will work your abs and shoulders.

5. Mountain climbers x 10 each side

In a plank position, start with one knee under your chest. With a small jump, drive your knee back and bring the other one forward. This is a cardiovascular exercise – and also a bit of a leg-burner!

6. Half burpees x 8

With your feet together and your body in a plank position, jump your feet in towards your chest then stand up slowly. This works your quads (thigh muscles) and hip flexors, and gives you a cardio workout too.

Section B

For a cardio-blast to finish, repeat the below as many times as you can until your 20 minutes is up. The fitter you get, the more sprints you should be able to fit in.

1. Sprint 50m

2. Jog 50m

After every 4 lengths (2 sprints, 2 jogs) take 30 seconds rest.

Cool down with a gentle walk and stretch. Well done – see you again tomorrow, yeah?

After a slightly less intensive workout? Try the beginner version of Jonny’s outdoor bodyweight workout

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