Get your sweat on in the sunshine with this simple no-kit session that’s guaranteed to put a smile on your face.

Here at Huel, we love a gym. We’ve even got one in the office. But as much as we love having all that kit to hand, there’s something a bit magical about exercising in the sunshine.

Since we can’t all live near Muscle Beach, that generally means simplifying things (no one wants to carry six kettlebells to their local park, after all). But that’s a good thing – sometimes, self-imposed limitations can be the best way to break you out of a training rut, or challenge you to approach your workouts in new ways.

This simple circuit can be done with minimal equipment wherever you can find some sun, be it your garden, a park or even just your front doorstep. All you need is a towel, a water bottle and a smile.

Outdoor sunshine HIIT circuit

The protocol for this one is simple – do each exercise in order, working for 40 seconds and resting for 20 seconds, then repeat for three or four rounds. Try to work at maximum intensity to get your heart rate racing. If you put in the effort, you can get all the benefits of a longer session in just 15-20 minutes.

Long jumps

Start with an explosive challenge to your biggest muscles. Squat down, then leap forward as far as possible, landing softly on your heels. Depending on how much space you’ve got, you can either shuffle backwards to the start position and go again, or just keep bounding forward for the full 40 seconds.

Gorilla crawl

After your rest period, drop down onto all fours – your weight should be on your hands and toes. Scramble forward 10 metres – or as far as your space allows – moving your left foot with your right hand, and vice versa. Pause briefly at the end, then reverse. Repeat for time.

Sumo squats

Stand up with your feet spread wide, toes turned out to 45 degrees. Sink down into a squat, making sure your knees are tracking over your feet rather than bending in. Go as low as possible, pause briefly at the bottom, then drive back up explosively.

Plank-to-push-up

Get in a low plank position – weight on your toes, forearms and palms flat on the floor, body straight from your shoulders to your heels. Keeping your core braced so you body bends as little as possible, shift your weight onto your left arm to place your right palm flat on the ground, then do the same with your left. Do a push-up, then go back into your plank. Alternate which arm you start with each time. If this is too tough, put your knees on the floor and start from there.

Burpees

Stand up straight, feet shoulder-width apart. Squat down and put your palms on the floor, then kick your feet back into a push-up position (feel free to add a push-up in at this point if you’re feeling especially strong). Now, reverse the move – feet between your palms, then drive up and jump into the air. Sink back into a squat and repeat.

Flutter kicks

Lie flat on your back, legs stretched out. Drive your lower back into the ground as your lift both feet into the air. Quickly kick your feet back and forth, as if you were doing backstroke – around six inches up and down is plenty. Repeat for 40 seconds. Once you’ve finished your rest period, repeat the whole thing again, starting with the long jumps.