Get your heart rate up with this quick outdoor workout. You don’t need any equipment. All you need is a timer or stopwatch.

Warm up (20 seconds for each exercise then rest for 1 minute)
• High knees
• Grass grabbers
• Star jumps
Set 1 (30-45 seconds for each exercise then rest for 1 minute)
• Reverse lunges
• Supermans
• Bicycle crunches
Set 2 (30-45 seconds for each exercise then rest for 1 minute)
• Side leaps
• Push ups
• Russian twists
Set 3 (30-45 seconds for each exercise then rest for 1 minute)
• Sumo squats
• Plank
• Heel taps

Below are instructions on how to do the exercises.

High knees
Stand with your feet hip width apart and your arms by your side. Drive your right knee up toward your chest as you swing your left arm up. As you lower your right knee and left arm, drive your left knee and right arm up.

Grass grabbers
Stand with your feet wider than shoulder width apart. Lower into a squat position and touch your right hand to the ground between your feet. Jump up to a standing position, bringing your feet together. Jump out into the starting position and repeat the squat movement but touch your left hand to the ground.

Star jumps
Stand with your feet together. Jump your feet out wider than shoulder width apart and lift your arms into a V position. Jump your feet together and lower your arms to your sides.

Reverse lunges
Stand with your feet hip width apart. Step your right leg back and lower so that your knee nearly touches the ground. Do the same with your left leg.

Supermans
Lie on your stomach with your legs straight and arms out in front. Lift your arms and legs off the ground (about 10-15 cm). Hold this for a few seconds then lower back to the ground.

Bicycle crunches
Lay on your back with your legs straight. Lift your feet and your shoulder blades off the ground and place your hands under your head. Lift your right knee up towards your chest and twist your torso to bring your left elbow to your knee. Return to the starting position, then repeat the movement but use the opposite leg and arm.

Side leaps
Stand with your feet together. Bend your knees and jump to the right, landing on your right foot. Bend and jump to the left, landing on your left foot.

Push ups
Start in a plank position with your hands slightly wider than shoulder width apart, your arms straight, your feet shoulder width apart and your head looking slightly ahead of you. Lower toward the ground keeping your body in a straight line and your elbows in. When your arms are at a 90-degree angle or less, hold for a second then push back up into the starting position. If you find this difficult, rest your knees on the ground or floor.

Russian twists
Sit on the ground with your knees bent. Lean back so your upper body is at a 45-degree angle to the ground and put your arms out straight in front of you. Lift your feet off the ground. Keeping your legs in position, rotate your arms to the right side and then rotate them to the left side. If you find this difficult, you can place your feet on the ground.

Sumo squats
Stand with your feet hip width apart and your toes slightly turned out. Lower into a squat position then return to the starting position.

Plank
Lie on the floor and push yourself up onto your hands and toes. Ensure your wrists are directly beneath your shoulders and your feet shoulder width apart. Look slightly ahead and keep your body in a straight line. Hold this for 30-45 seconds.

Heel taps
Lay on your back with your knees bent and your feet flat on the ground. Lift your shoulder blades off the ground. Move to the right side, touching your right hand to your right ankle. Move to the left side, touching your left hand to your left ankle.