If you're yearning for a change of scenery from the gym, outdoor workouts can be a refreshing and effective alternative. Not only do these workouts provide a beautiful backdrop, but they also require minimal equipment. This guide will cover some of the best outdoor exercises you can do, along with their benefits and safety considerations.
Here are the workouts we’ll discuss:
- Bodyweight exercises
- Running and cardio
- Yoga and flexibility
- High-intensity interval training (HIIT)
- Resistance band workouts
- Outdoor obstacle courses
Bodyweight exercises
Exercises: Push-ups, squats, lunges, sit-ups, planks
Benefits: Bodyweight exercises are fantastic for increasing muscle strength, enhancing core stability, and improving endurance. Because you're utilizing your own weight as resistance, these exercises are highly adaptable and can challenge you as you progress in your fitness journey.
Safety considerations: It's crucial to maintain proper form when performing bodyweight exercises to prevent injuries. Warm up before starting your routine to prepare your muscles and joints for the activity.
Example routine:
- 10 push-ups
- 15 squats
- 20 lunges
- 25 sit-ups
- 30-second plank
Repeat 3-5 times
Running and cardio
Exercises: Jogging, sprints, trail running
Benefits: Running offers numerous advantages, including boosting cardiovascular health, burning calories, and enhancing mental well-being. Whether jogging at a moderate pace or sprinting for high-intensity bursts, running is an accessible and effective way to stay fit.
Safety considerations: Wear supportive footwear and keep hydrated for a more enjoyable and safer running experience, especially when the weather is hot.
Yoga and flexibility
Exercises: Sun salutations, downward dog, warrior poses
Benefits: Yoga increases flexibility and enhances balance and mental focus. The mind-body connection established through yoga practices can be a fulfilling and peaceful experience.
Safety considerations: Safety in yoga is paramount. Avoid forcing yourself into postures and listen to your body's cues. Always use a mat or towel to cushion your joints during poses.
Example flow:
- Sun salutations (5 rounds)
- Downward dog (30 seconds)
- Warrior pose (both sides, 30 seconds each)
Repeat 3-5 times
High-intensity interval training (HIIT)
Exercises: Jump squats, burpees, mountain climbers
Benefits: HIIT workouts are designed to burn a ton of calories in a short period. They improve aerobic and anaerobic fitness and even boost your metabolism for several hours after the workout.
Safety considerations: HIIT is intense, so it's important to take adequate rest intervals. If you have cardiovascular or other health concerns, consult a doctor before starting a HIIT routine.
Example circuit:
- 20 jump squats
- 15 burpees
- 30 mountain climbers
Rest for 30 seconds
Repeat 3-5 times
Resistance band workouts
Exercises: Bicep curls, shoulder press, leg press
Benefits: Resistance bands offer a convenient way to add resistance to your exercises without the need for weights. They are portable, versatile, and especially useful for those in injury rehabilitation.
Safety considerations: Before using resistance bands, inspect them for wear and tear to ensure they won't snap during your workout. It's advisable to start with lighter resistance levels and progressively work your way up.
Example routine:
- 12 bicep curls
- 10 shoulder presses
- 15 leg presses
Repeat 3-5 times
Outdoor obstacle courses
Exercises: Tree pull-ups, rock hopping, hill climbs
Benefits: Outdoor obstacle courses are an exciting way to engage multiple muscle groups while improving your coordination and agility. These courses also add an element of fun and variety to your fitness routine.
Safety considerations: Always check the stability and safety of the natural elements you plan to use in your obstacle course. Wearing protective gear like gloves or knee pads can also prevent injuries.
Example course:
- 5 tree pull-ups
- 30 seconds of rock hopping
- 1 hill climb
Repeat 3-5 times
Outdoor workouts offer both health benefits and a refreshing change from indoor routines. Whether you're interested in bodyweight exercises, running, HIIT, or other outdoor activities, you can achieve a great workout with minimal equipment. Just remember to prioritize safety while enjoying the great outdoors, and getting professional advice from a personal trainer is always a great idea. Our trainers at EW Motion Therapy love working with clients to help them reach their health and wellness goals. If you want to learn more about what personal training can do for you, click the button below to download our answers to 20 frequently asked questions.
