Exercising outside is a great way to get some fresh air and Vitamin D, and it seems to be generally good for your health. (According to science.)

But that doesn’t mean you have to log lots of kays running or lug your dumbbells outside. “You can get a dynamic workout that pushes your limits of strength and stamina through simple bodyweight movements,” says Gideon Akande, winner of Men’s Health Next Top Trainer, who regularly teaches outdoor bootcamps in Chicago. It’s all about the workout design.

Use these 3 no-equipment routines to torch fat, build strength, and even challenge your mental fortitude—outdoors or almost anywhere.

1. 30-Minute Heart Thumper

This high-intensity cardio workout is designed to pack a punch to your heart and lungs. (In a good way.) You’ll be gasping for breath from the first few reps, says Akande.

For each exercise, do as many reps as you can in the time that’s indicated next to each movement. Once you’ve done one set of each exercise, that’s 1 cycle. Complete a total of 5 cycles for a fat-trying 30-minute sweat fest.

1. Bodyweight Squat Jump: 60 seconds

2. High-Knee Skip: 45 seconds

3. Pushup: 60 seconds

4. Seal Jacks: 45 seconds
(Like a jumping jack, only clap your hands in front of your body.)

5. 20-Yard Sprint: Repeat 8 lengths

2. Muscle Mileage

This workout was designed to take 8 minutes—or about the amount of time it takes for the average guy to run a mile. But instead of just hammering just your legs and lungs—like you would on a run—this workout hits every muscle from head to toe, says workout creator Anthony Passamonte, owner of Impact Functional and Sports Training in Sudbury, Massachusetts.

Do as many reps of each exercise as you can in 30 seconds. Once you’ve completed one set of all three exercises, that’s 1 cycle. Rest for 30 seconds and repeat starting with the first exercise. Complete a total of 4 times for an 8-minute total-body workout.

1. Forward lunge

2. Spiderman pushup

3. Plank walkup

3. Belly Fat Blast

This simple workout may not seem like much at first, but it’s a bear, according to David Jack.

In the first block, the bear crawl will work your core stability, while different variations of the lunge will help you build rock-solid muscle in your lower body. In the second block, you’ll cement your muscle growth and endurance with a series of isometric holds.

For each exercise, do the number of reps prescribed, or as many reps as you can in the time that’s indicated next to each movement. After you’ve completed all 10 exercises in Block 1, repeat the entire block one more time. Once you’ve finished two rounds of Block 1, use the same procedure for Block 2. The workout should take between 16 and 18 minutes.

Block 1

Bear Crawl: 20 seconds

Split Squat (left leg forward): 10 reps

Bear Crawl: 20 seconds

Split Squat (right leg forward): 10 reps

Sideways Bear Crawl (crawl toward the left): 20 seconds

Reverse Lunge (left leg forward): 10 reps

Sideways Bear Crawl (crawl toward the right): 20 seconds

Reverse Lunge (right leg forward): 10 reps

Backwards Bear Crawl: 20 seconds

Lateral lunge (alternate legs every rep): 10 reps each side

Block 2

Bear Crawl Hold: 10 seconds

Squat Hold: 10 seconds

Bear Crawl Hold: 20 seconds

Squat Hold: 20 seconds

Bear Crawl Hold:  30 seconds

Squat Hold: 30 seconds

Bear Crawl Hold: 30 seconds

Squat Hold: 30 seconds

Bear Crawl Hold: 20 seconds

Squat Hold: 20 seconds

Bear Crawl Hold: 10 seconds

Squat Hold: 10 seconds