Park bench workout: Four best moves for outdoor fitness

Do these four moves three times a week, and you'll see more definition in a month or less. For faster results, add 20 minutes of cardio.

You need: A bench

1. Plank twists Start in a push-up position, with shoulders stacked over wrists. Raise one leg and bring knee across your body toward opposite elbow. Return to start and repeat with the other leg. Do 3 sets of 12 reps.

Perfect your form: Keep spine long and chin off chest. Dial it down: Skip the twist. Hold push-up position for 30 to 60 seconds. Do 3 sets. Amp it up: Add 5 push-ups after each set. Targets: Core, back, legs.

2. Lateral lifts Stand with one food on bench and hands on hips. Straighten leg on the bench as you lift the other out to the side. Hold for 2 counts, then lower and lift leg 10 times. Switch sides. Do 3 sets per leg. Perfect your form: Roll shoulders away from ears. Dial it down: Use a lower bench, or step up but skip the lateral leg lift. Amp it up: Hold weights in each hand. Targets: Glutes, thighs.

3. Triceps dips Place hands on bench, fingers pointing forward, and walk legs out, keeping arms straight. With feet flexed and core engaged, lower body until arms reach a 90-degree angle. Push up and repeat dip. Do 3 sets of 10. Perfect your form: Keep head in line with back. Dial it down: Perform move with knees bent. Amp it up: Lift one leg during dip; switch legs for each dip. Targets: Arms, chest, core, shoulders.

4. High knee step-ups Stand with one foot on middle of bench and hands on hips. Step up, raising opposite leg. Hold for 2 counts. Return to start and repeat on the other side. Do 3 sets of 8 to 10 slow and steady reps.

Perfect your form: Engage your core through the move. Dial it down: Use a lower bench, or step up without raising other knee. Amp it up: After each knee raise, kick leg forward. Targets: Core, quads, hips. Get more 10-Minute Workouts here.