Looking for different ways to get cardio outdoors? You’ve come to the right place! Regardless of your fitness level or experience, outdoor cardio can be adapted to fit your needs.

Cardio is short for cardiovascular- Cardio is derived from the Greek word, “Kardia” meaning heart.  Cardiovascular exercises help in improving the heart rate. Cardiovascular fitness is the ability of your heart to effectively pump oxygenated blood to the muscles in your body.

Gym equipment may have a time and place for you, but the outdoors is nature’s gym- with no membership fee required. With the best outdoor cardo workouts, you don’t need specialized equipment and with so many options, you’ll always look forward to working out!

I haven’t been to a gym in over 10 years. (The last time I went was with a friend and we attended a Zumba Class). My main workouts include hiking, mountain biking or a circuit at the park.

I think these outdoor cardio workouts are a good mix of fun and challenging. They will get your heart pumping and improve your cardio.

So grab your trail runners or bicycle because there’s an ideal outdoor activity for you to soak in the sunlight, breath in the fresh air, and enjoy the stimulating visual tapestry of the great outdoors.

Sprints

Instead of the usual flat treadmill routine, consider adding a challenge with uphill sprints. These sprints enhance acceleration and strength. Varying the hill’s length and slope provides customizable difficulty levels.  Most parks are going to have some type of hill where you can do your sprints.

If you would like to sprint short distances, smaller hills are ideal. Research supports Sprint Interval Training for boosting endurance and oxygen capacity. Conversely, longer sprints require larger hills to sustain power output. Start slowly, gradually increasing difficulty and elevation, and take breaks to allow recovery and strength building.

Beach Jogging

For those of you who live near beaches (or on vacation), jogging on the sand is a great workout. Running on sand adds resistance, demanding more from muscles. Wet sand increases force but reduces contact time, making it a suitable starting point. Begin cautiously, adapting to the sand type and its impact.

 Stair Running

Does Rocky come to mind?  ?  Stair running combines jogging and stair climbing. Ascending and descending stairs offers an endurance boost. Alternate between jogging and walking for varied muscle engagement. Take care to avoid tripping on stairs.

Jump Rope

This is a favorite cardio exercise among boxers! This is a versatile cardio workout that improves coordination, agility, and endurance. Set a rhythm with music and challenge yourself to sustain jumping. A jump rope is so compact and lightweight its’ easy to take it with you on travels and outdoor workouts. 

Hiking

Of course I needed to include hiking! Hiking is a low-impact cardio workout that can support and maintain your heart health over the long-term.  You can get into specific cardio zones based on the difficulty of your hike.

Hiking is not only great for the aerobic (cardio) system, but also benefits the anaerobic (muscle building) system. On sections of steep trails, each step is the equivalent of doing a one legged squat.

Cycling

Cycling is another low impact exercise and it’s sustainable method will keep your heart racing. When you ride, your heart rate increases, which helps improve heart health and strengthens the heart muscle. Regular cycling can lower your resting heart rate and improve overall cardiovascular fitness. Like hiking, you can choose paths that vary in levels of difficulty to get into fat burning zones.

 Outdoor Sports or Recreation Leagues

This is a social and active way to exercise. Sports like beach volleyball, baseball, and tennis offer regular cardio workouts. Joining a league provides accountability and facilitates new friendships, making exercise routines more enjoyable and sustainable.  Committing and staying with an exercise routine is easier with friends who will hold you accountable.

 Mix and Match

Design and create your own routine by combining different workouts and exercises.  You can change up the intervals, add levels of difficulty, or make them into HIIT training. Through mixing and matching various exercise to your routine, you’re able to target different muscle groups while keeping your workouts fresh and exciting.

Swimming

Swimming offers a full-body workout that’s both effective and gentle on the joints.

Outdoor water aerobics, for instance, is perfect if you’re looking to mix up your fitness routine. It’s also incredibly scalable, making it a suitable option for any fitness level.

You don’t have to stick with swimming in just the warmer months either. With a bit of planning, you can continue your aquatic cardio workouts throughout the year. Options like wetsuits can help you maintain your routine even in colder waters.

Best Outdoor Cardio Workouts Summary

With outdoor workouts, you’ll not only stay fit but also enjoy the scenery and fresh air. Choose activities that you feel are the best fit; be it sprints, hiking, biking, or swimming, the key is to get moving and keep it consistent.

Today, I’ve talked about the best outdoor cardio workouts, but I really hope that you’ll explore these options and discover the one that fits your lifestyle. Your quest for fitness can harmonize beautifully with enjoying the great outdoors. Thanks for reading, and I’d love to hear about your outdoor cardio adventures—leave your comments and let’s share experiences!