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kettlebells in backyard

Your backyard is the perfect backdrop for any kind of exercise routine

Whoever said you need a gym in order to complete a sufficient workout didn’t know how to work out. Your backyard, a mat, and some free weights are all you really need to reach your fitness goals. Try these 3 belly-blasting workouts you can do in the comfort of your own backyard!

1. Jumping rope

Jump rope could be one of the most underrated workouts for coordination and endurance. Complete 10 reps and then sprint forward for five seconds. Quickly turn around and sprint for another five seconds back towards the rope and complete another 10 reps. Do not rest between jumps. Vary the types of jump each time you return back to the rope. You can find different ways to jump rope here. Repeat this cycle five times for beginners and ten times once you’ve gotten the hang of it.

2. Bench exercises

If you have a table, bench or lawn chair in your backyard, you may not know you’ve actually purchased a form of workout equipment. It’s the right height if the seat is no taller than your hip line when standing. If so, try out the following exercises.


Sit on your bench or chair and place your hands on either side of your hips. Slide your butt forward and support yourself with just your hands. Then, slowly bend your elbows bringing your upper arms almost parallel to the ground before returning to the starting position. Complete 8 to 10 reps. This exercise works your triceps, shoulders, and core.


Face your “equipment” and place your hands on the seat. Slowly walk your feet out behind you until your legs are fully extended. Then, bend your arms and lower your chest toward the bench making sure your back remains flat. Push up. Complete 8 to 10 reps. This exercise is multipurpose – working your chest, biceps, triceps, shoulders, and abs.

3. High-intensity interval training (HIIT)

If you have no furniture and don’t want to purchase any additional equipment, you can still get an intense workout. HIIT is a training technique where you complete quick, high-energy bursts of exercise followed by short recovery periods.

This type of training keeps your heart rate up and allows you to burn more fat in less time—and you don’t need anything but a good pair of sneakers. HIIT can involve anything from crunches and burpees to sumo squats and pushups. You can begin your HIIT training exercises here.

Whether you have 20 minutes or two hours to spare, your backyard—and a good workout—will always be just a door away. If your worried about getting bitten by mosquitos (who are attracted to sweat), a Platinum Mosquito Protection misting system will make sure your backyard is a comfortable, bite-free place to get fit.

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