Jump, climb & swing into a backyard circuit workout for champions

There’s something about working out in the fresh air that makes exercise feel less like a chore and more like an adventure. Swap the gym for your backyard and you’ll never have to wait for a machine again! 

A backyard circuit workout is the perfect way to get fit, stay motivated, and even get the kids involved—no expensive memberships or fancy equipment required.

Why take your workout outside?

Whether you’re a fitness fanatic or just looking for a fun way to move your body, outdoor workouts have some serious perks. Fresh air and vitamin D boost your mood and energy levels while eliminating the need for a long commute to the gym. Instead of dealing with crowded spaces, you can move at your own pace, making the most of your environment.

Plus, your backyard is family-friendly, allowing the kids to play or even participate, turning exercise into a shared experience. Best of all, it’s budget-friendly—no gym fees, just creativity and a little backyard space.

Creating the ultimate backyard fitness routine

A good circuit workout balances different types of movement to engage multiple muscle groups. Select five to six exercises combining strength, cardio, and mobility.

Perform each exercise for 30 to 40 seconds, followed by 15 to 20 seconds of rest before moving to the next station. Complete the entire circuit three to four times for a full-body workout that keeps your heart rate up.

A backyard workout routine to try

Monkey bar pull-ups for upper body strength

Monkey bar pull-ups are a fantastic way to develop upper body strength, targeting the arms, shoulders, and back. Using a sturdy frame, grip the bars firmly, engage your muscles, and lift yourself with control. If monkey bars aren’t available, you can substitute with resistance band rows or incline push-ups to build similar strength.

Step-ups and box jumps for lower body power

Step-ups and box jumps are great for strengthening the hamstrings and glutes while boosting cardiovascular endurance. Use a sturdy park bench or a deck for added stability. Keep your back straight, knees slightly bent, and push off with control as you power up onto the surface before stepping or jumping back down.

Hanging knee raises to strengthen your core

For a killer core workout, try hanging knee raises using Roman rings or a pull-up bar from a Funky Monkey Bars setup. Keep your abs engaged and maintain a plank position as you lift your knees toward your chest. If space allows, add sled pulls or resistance band sprints to challenge your endurance and explosive strength.

Cargo net climb and bear crawls for full-body conditioning

A cargo net climb is a fantastic full-body challenge, engaging your arms, legs, and core in one dynamic movement. If a cargo net isn’t available, bear crawls across the lawn offer a similar full-body burn while keeping your hands on the ground for stability. Focus on controlled movements to build strength and endurance.

High knees and mountain climbers to get your heart pumping

If you want to get your heart rate soaring, high knees and mountain climbers are the way to go. Drive your knees up quickly while pumping your arms for an agility-boosting workout.

Mountain climbers engage your core and legs, making them a perfect addition to your high-intensity interval training (HIIT) routine. To avoid injury, remember to keep your back parallel to the ground and your knees slightly bent.

Level up with resistance training and household items

Incorporate resistance to take your backyard workout to the next level. For weighted squats, use a filled backpack, or attach a resistance band to a sturdy Funky Monkey Bars post for sprint drills.

Always prioritise form and control, ensuring you return to the starting position smoothly to maximise body strength development.

Make it fun for the whole family

A backyard circuit workout isn’t just for adults. Turning fitness into play is an excellent way to encourage kids to stay active while you break a sweat. With a Funky Monkey Bars setup, you can create a mini ninja warrior course with bars, ropes, and ladders, turning exercise into a friendly competition. Timed challenges, like plank holds or push-up contests, keep kids engaged, while relay races across different workout stations add a fun and dynamic element.

Another fun idea is to create a scavenger hunt workout, where kids have to complete an exercise at each clue location before moving on to the next challenge. With the right setup, you might just find your backyard becoming the most popular gym in town!

Small backyard? No problem!

A sprawling backyard isn’t a requirement for a great outdoor workout. With a bit of creativity, you can transform even a compact space into a functional training area. Use wall space for resistance band exercises or invest in a pull-up bar from Funky Monkey Bars to maximise vertical space. Hanging equipment like gym rings or ropes adds versatility without taking up too much room. If space is tight, bodyweight exercises like lunges, push-ups, and planks are always effective and require no equipment at all.

You can also get creative with storage—foldable agility ladders, stackable plyo boxes, and resistance bands take up little space but add variety to your workout. If you’re short on room, make use of your driveway, patios, or even local parks for extra options.

Safety first

Because we want everyone (big and small) to stay injury-free, it’s important to ensure that equipment is secure and stable. Before starting, clear the workout area of any obstacles that might cause trips or falls. Warm up properly to prevent injuries, and always supervise kids when they use fitness equipment.

Make sure to stay hydrated, especially on warm days, and listen to your body—pushing too hard without rest can lead to unnecessary strain. Wearing proper footwear with a good grip will also help prevent slips, especially when working on different surfaces. Keep an eye on form, ensuring that your knees remain slightly bent, and your back stays parallel to the ground when performing exercises.

Turn your backyard into your own gym with Funky Monkey Bars

With a bit of imagination—and maybe a well-placed monkey bar set—your backyard can become the ultimate fitness destination. A backyard circuit workout isn’t just about breaking a sweat; it’s about having fun, staying active, and making the most of the great outdoors.

So, are you ready to ditch the gym and take your workout outside? Lace up those trainers, grab the kids, and get moving—your backyard gym is waiting! Get in touch with our team today to upgrade your backyard workout and say goodbye to the days of the dreary gym with Funky Monkey Bars.