In a world where the great outdoors beckons with its fresh air and boundless space, why confine your workouts to the four walls of a gym? Embrace the beauty of nature and invigorate your fitness regimen with these 10 outdoor workout ideas.
From serene parks to rugged trails, there are plenty of outdoor exercises you can do to get your heart rate up without sacrificing fun.
Road or trail running
When it comes to outdoor workout ideas, running outside is one of the most popular. Trade the treadmill for neighborhood sidewalks or winding paths with uneven terrain. Running outside challenges you to take on whatever topography you’re given. You can choose your route ahead of time or decide your turns on the fly but be sure to follow pedestrian rules any time you venture into the street.
Trail running allows you to dial up the intensity, both mentally and physically. It not only challenges your cardiovascular endurance but also engages stabilizing muscles as you navigate varying surfaces. The ever-changing scenery keeps boredom at bay, making each run an adventure. However, it’s important to pay extra attention to what’s under your feet – roots, rocks and other obstacles can easily trip you up and lead to injury.
Parkour
Channel your inner daredevil and practice the art of parkour in urban landscapes or designated parkour parks. Once a somewhat commonplace trend that was immortalized in the hit TV show “The Office,” parkour is still a good way to get some exercise in while outside.
Leap over obstacles, scale walls and vault across barriers while improving agility, strength and spatial awareness. Remember, safety first – start with basic movements and gradually progress to more advanced maneuvers.
Bodyweight circuit training
Transform any outdoor space into your personal gym with bodyweight circuit training. Exercises like push-ups, squats, lunges and burpees can be done anywhere – no equipment needed.
Try performing bodyweight moves in intervals, interspersed with brief periods of rest. Not only does this regimen enhance strength and endurance, but it also offers the flexibility to tailor workouts to your fitness level.
Outdoor yoga
While doing yoga in a studio is relaxing, have you tried practicing it outside? Doing yoga outside is likely one of the easiest outdoor workout ideas you can try.
Unroll your mat amidst nature’s serenity and embark on a journey of mindfulness with outdoor yoga. Whether it’s a sun salutation at sunrise or a gentle flow beneath the shade of a tree, practicing yoga outdoors heightens the connection between mind, body and environment, fostering inner peace and rejuvenation.
Open water swimming
Dive into lakes, rivers or oceans for a refreshing alternative to the indoor pool. Open water swimming challenges your aquatic prowess while immersing you in nature’s splendor.
Depending on the type of body of water you choose, the current can add an additional level of resistance, making your workout more intense. Just ensure safety precautions are in place, such as swimming with a buddy and adhering to local guidelines.
Outside HIIT
Rev up your metabolism with high-intensity interval training (HIIT) outside the gym. HIIT workouts can be done almost anywhere outside, and the sounds of crashing waves and golden sands on a beach or bird songs in a park can serve as your playlist.
Incorporate exercises like sprints, jump squats and mountain climbers into your workout for a full-body workout that torches calories and boosts cardiovascular health. You can also include regular park amenities – a park bench is great for exercises that focus on our upper body, while a soccer field or walking path is perfect for a cardio workout like sprints.
Rock climbing
Embark on an ascent to new heights with outdoor rock climbing. Whether you prefer bouldering or roped climbs, scaling natural rock formations presents a thrilling challenge for both body and mind.
Seek out climbing spots in nearby mountains, canyons or indoor climbing gyms with outdoor walls.
Cycling
Trade in your spinning bike for a regular one. Pedal your way through scenic routes and rugged trails on a cycling adventure. Whether it’s a leisurely ride through the countryside or an adrenaline-fueled mountain biking excursion, cycling offers a low-impact yet exhilarating way to explore the great outdoors while improving cardiovascular fitness and leg strength.
Outdoor boot camp
A workout like this is a time to get creative! Gather a group of friends or join a local outdoor boot camp class for a fun, motivating, total-body workout experience.
Outdoor boot camps blend strength training, cardio drills and teamwork challenges to push your limits and foster camaraderie in a dynamic outdoor setting. You can use simple equipment, such as a jump rope, or stick with body weight and still get a great workout.
Functional fitness playground
Does your local park have one of these? Commonly found along walking paths, fitness playgrounds use basic equipment that challenges you while serving as a reminder that exercise can be a wide range of activities.
Rediscover the joy of play and movement at outdoor fitness playgrounds equipped with bars, rings and balance beams. Engage in bodyweight exercises and calisthenics while honing functional fitness skills like balance, coordination and agility. These playgrounds offer a nostalgic reminder that fitness can be both effective and enjoyable.
How we can help
If you’re looking for outdoor workout ideas to break free from the confines of indoor exercise, there’s no shortage of options. However, if you’re starting a new workout routine, it’s best to check in with your primary care provider. And if you get hurt or injured during one of your workouts, make an appointment with an orthopedic specialist or sports medicine provider who can diagnose the problem and help get you back on the fitness track.
Learn about the orthopedics and sports medicine services we provide at Mercy Health.
