It's a common misconception that your greatest fitness gains have to occur surrounded by the shiny toys found in your local gym. While the extra machinery, weight, and equipment definitely help as part of a full program, there's nothing wrong with mixing up your workout and heading outdoors for some body weight training.
In fact, according to a study published in PLOS One, training outdoors could actually accelerate your progress. The researchers found that training outside made athletes feel more energized, happier, and less fatigued than doing the same workout in the gym.
If science isn't enough to convince you, look to the UK's fittest men for inspiration. South Sydney Rabbitoh's weapon Sam Burgess and his good mate, 98 Riley Street owner Chris Feather both swear by the benefits of a body weight workout. And the Canterbury ambassadors know a thing or two about building colossal strength and perfecting human conditioning (just check out their social media accounts for the regular brutal workouts the lads tackle together).
Feather and Canterbury shared his go-to 30 minute training session for you to try out. With no equipment necessary, all you'll need is the commitment to push you through to the end.
Complete the below exercises for 30 minutes, or until failure.
Every minute on the minute
Odd minutes: 10 push-ups + 10 air squats
Even minutes: 10 burpees
If you're just getting started, you can scale the session to:
Odd minutes: 5 push-ups + 5 air squats
Even minutes: 5 burpees
Cool down, re-fuel and get ready for tomorrow!