Whether it’s a park, beach, or mountain trail, the outdoor environment provides a unique challenge and keeps your workouts fresh and exciting. Having variety can minimize workout boredom, encourage longer and more frequent sessions, and inspire creativity in your fitness routine. The natural terrain and obstacles found outdoors can also add an element of functional training, improving balance, coordination, and agility.
Unlike the monotonous environment of a gym, the outdoors is a stimulating setting and you there are hundreds of ways to vary your workouts. I believe the last time I worked out at a gym was almost 10 years ago. This is when I worked in Downtown Phoenix with long commuting times- and I had to squeeze my exercise into my days. I always preferred walking during my lunch breaks- but sometimes, it was just too hot.
In this article, you will get some more ideas on workout locations and the different types of workouts you can do.
Ultimately, the Best Outdoor Workout Routines are the ones that are fun, engaging, challenging and one that you will stick with!
Cost-Effective Fitness Solutions
Outdoor workouts are a cost-effective way to stay in shape. They eliminate the need for a gym membership, expensive equipment, and travel costs. Nature provides all the tools you need, from trails and hills for cardio to rocks and trees for strength training. This accessibility makes it easier for everyone, regardless of financial status, to maintain a consistent and effective workout routine.
Types of Workouts
If you generally go to the gym, then you may not give a lot of thought to the actual location of your workouts. I wanted to provide you with some ideas on the different types of workouts you can do based on the location.
Single Site
With single site sessions, you can take your exercise routine to the local park, a city plaza, a spot on the beach, or even in your own backyard. For these sessions, you can do HIIT routines, body weight exercises, CrossFit session, or take your portable fitness equipment for strength training.
Look for a location that has the specific features you need. For instance, a flat spot with a berm, step, or curb for doing step ups or split squats. Or- a hilly spot if you prefer doing Hill Squats.
Multi Site
For this location, you can go the park, an open air mall, or an athletic field. Also- a great opportunity to check out if your town has some type of fitness trails with built in stations. With this multi-site workouts, you can really get creative. In these sessions, you can combine cardio, muscular strength, and toning in one quick efficient session.
You can set up specific strength stations in advance or make it up as you go along. One of my favorite multi site workouts is at a park that has benches around a big lake. I jog/sprint between each bench and then do 2-3 sets of body weight exercises at each one.
Traveling
This type of workout is great for those longer sessions. This can be in an urban setting, a long country road, or a mountain trail. Some props you may use for this along the way include tree limbs, tree logs/stumps, benches, steps or even big boulders. Perhaps you want to go on a 5 mile hike and incorporate upper body strength training. You can stop along the way and do push ups along the rocks (or sometimes trails have benches).
If you like to run and live in an urban setting, you can plan a 3-5 mile route and stop at the places that have stairs or other structures for body weight exercises. Traveling workouts provides you with a journey for your body and soul.
So now- keeping these 3 types of workouts in mind, let’s look at more specific types of workout routines for Cardio & Strength Building.
Cardio and Endurance Routines in Nature
Outdoor environments are perfect for cardio and endurance workouts, offering varied terrain and natural challenges that enhance stamina and cardiovascular health. Here are some of the best ways to get your heart pumping in the great outdoors.
To maximize the benefits of outdoor cardio, it’s best to choose the right environment and activities that suit your fitness level and goals. Mixing up your routines by incorporating different activities like trail running, cycling, and water sports can keep your workouts engaging and prevent plateauing. Remember to warm up properly, stay hydrated, and listen to your body to avoid overtraining and injuries.
Trail Running -Great for Traveling Workouts
Trail running is an excellent way to improve cardiovascular health while enjoying the beauty of nature. The uneven terrain and elevation changes make it a more challenging workout than running on a flat surface, engaging more muscle groups and improving balance and coordination. Trail running also reduces the impact on joints compared to running on concrete, making it a safer option for long-term joint health.
Cycling: The Ultimate Stamina Booster
Cycling is a fantastic outdoor activity that builds stamina, strengthens the lower body, and enhances cardiovascular fitness. Whether on road bikes or mountain bikes, cycling offers a versatile workout that can be adjusted to any fitness level. The added benefit of exploring new areas and enjoying scenic views makes cycling an enjoyable and motivating workout option.
Hiking as a Full-Body Workout
Hiking is a full-body workout that combines cardiovascular exercise with strength training. The varying terrain challenges the legs, core, and upper body, especially when using hiking poles. Hiking also burns a significant number of calories and can be adjusted in intensity by selecting different trails, from easy walks to strenuous climbs. Hiking is an immersive experience in nature that has many benefits for your mental health, making hiking a holistic fitness activity.
Kayaking and Swimming- Summer Time Fitness
Water-based activities such as kayaking and swimming provide excellent cardiovascular workouts while being easier on the joints. Swimming is a full-body workout that enhances endurance, strength, and flexibility. Kayaking, on the other hand, focuses more on upper body strength and core stability while also offering a cardio challenge. These activities are also great for those looking to cool off on a hot day while still getting a great workout.
Strength and Flexibility Training Outdoors
As I mentioned before, if you’ve been going to a gym for many years it may be difficult for you to get out of the mind set that you can have strength and flexibility training anywhere! The outdoors offers plenty of opportunities to build muscle, improve flexibility, and enhance overall fitness using natural elements and bodyweight exercises.
Bodyweight Exercises in Parks and Open Spaces
Parks and open spaces are ideal for bodyweight exercises like push-ups, pull-ups, squats, and lunges. These exercises use your body’s resistance to build strength and can be done anywhere, from a park bench to a playground. Bodyweight exercises are versatile, allowing you to target different muscle groups without needing equipment. They also help improve balance, coordination, and flexibility.
Using Natural Elements as Workout Tools
Nature provides a variety of tools for creative strength training. Rocks, logs, and trees can be used for exercises like step-ups, bench presses, and squats. Using natural elements adds variety to your workout and challenges your body in different ways, leading to functional strength and improved stability. This approach also encourages you to think outside the box and make the most of your surroundings.
Practicing Yoga and Its Benefits in Serene Environments
Yoga is a perfect complement to outdoor strength training. Practicing yoga in a serene outdoor environment enhances relaxation, mindfulness, and flexibility. The natural setting can deepen your yoga practice, making it easier to connect with your breath and find balance. Yoga poses that focus on stretching, balance, and core strength can be easily integrated into your outdoor workout routine.
The Advantages of Outdoor Calisthenics
Calisthenics, which involves bodyweight exercises like pull-ups, dips, and muscle-ups, is another effective outdoor strength training option. Outdoor calisthenics parks are becoming increasingly popular, providing a community-based environment for fitness enthusiasts to train together. This type of workout improves muscle endurance, strength, and flexibility without the need for weights or machines.
Benefits of Outdoor Workout Routines
Mental and Physical Health Advantages
Exercising outdoors provides a dual benefit: it nurtures the body while soothing the mind. The combination of physical activity and exposure to nature can reduce stress, improve mood, and boost cognitive function. Studies have shown that outdoor exercise can lower cortisol levels, reduce anxiety, and combat symptoms of depression more effectively than indoor workouts. The fresh air, natural light, and open spaces contribute to an overall sense of well-being that’s hard to replicate indoors.
Connecting with Nature and Its Positive Impacts
Nature has a calming effect on the human psyche. When you work out in natural surroundings, you’re not just improving your physical health; you’re also reaping the mental benefits of being immersed in a tranquil environment. The sounds of birds, rustling leaves, and flowing water can enhance your workout experience, making it feel less like a chore and more like a rejuvenating activity. This connection with nature can lead to improved focus, creativity, and a greater appreciation for the environment.
Enhancing Vitamin D Levels from Sunlight Exposure
One of the significant advantages of outdoor workouts is increased exposure to sunlight, which is essential for the body to produce vitamin D. This vitamin plays a crucial role in bone health, immune function, and mood regulation. A lack of vitamin D can lead to a host of health problems, including osteoporosis, weakened immune function, and seasonal affective disorder (SAD). By exercising outdoors, you can naturally boost your vitamin D levels, improving your overall health.
Best Outdoor Workout Routines Summary
As you can see, there are many different ways you can put together an outdoor workout. The first place to start is with selecting whether it’s a single site, multi-site, or traveling workout.
From there, determine the type of exercise, the props and equipment that you will use. From HIIT session, Circuits, Body Weight Exercises, Fitness Trails, Hikes, Running, Cycling, the options are endless!Consistency is key to achieving long-term fitness goals, and outdoor workouts can be a sustainable part of your routine if approached correctly.
Plan your workouts in advance, taking into account weather conditions and any necessary gear. Set realistic goals and gradually increase the intensity and duration of your workouts. By incorporating a variety of activities and environments, you can keep your outdoor workouts enjoyable and effective for the long haul.
Would love to hear your experience/feedback regarding your outdoor workouts. Please leave a comment below!
