An outdoor workout of only 12 minutes to lose weight in summer and spring: it can be done in the garden, in the park, on gravel, and all you need is a towel or a mat, plus a pair of sneakers , water.

Designed by a team of personal trainers for SELF magazine , this 12-minute outdoor workout is designed for those who want to burn calories in less time, increase endorphins and absorb more vitamin D.

We will see it in two versions.

• The first version is for already trained subjects, the second, on page two, is for sedentary subjects who would like to start getting back in shape.
• In both cases, the training consists of only 4 easily memorable exercises. You just have to remember to set a stopwatch.
• Each exercise should be done at the maximum speed possible for 40 seconds, followed by a 2o rest.
• After having performed the four exercises, or having completed a circuit, the training must be repeated two more times, always with a 20-second break between one circuit and another.
• You can do a short one-minute jog in place as a warm-up.
• If you are interested in these quick and short workouts for weight loss, check out the Amrap workout too . 

12 MINUTES OUTDOOR TRAINING FOR LOSSING
Version for trained subjects.

1. First exercise: split lunge jump.

   You can see the exercise at this link , or look at the image below.

   via GIPHY

   Placing yourself in the lunge position, with the back foot with the heel raised and the forward one flat and a distance of about half a meter between the legs, hands on the chest, you must make short jumps while maintaining the position. Count 20 seconds and then switch legs.

2. Second exercise: frog burpee.

   This is a simplified version of burpees, which does not involve bending over the arms.

   via GIPHY

   Getting into the plank position on the floor, you have to jump forward with legs together until you reach a squat position, and then come back with another jump. You can see the exercise here or look at the image.

3. Third exercise: running with raised knees.

   This is simple, but if you want to see the execution click on the link .