When it's that time of the year ... Getting outside more is something that's on all of our minds. I'm certainly a huge advocate for getting outside and enjoying the sun. Plus, when the weather is nice, it's also a great time to get in the habit of some outdoor workouts.
Whether you are the type of person who likes to go for runs in your local parks or you like to do body weight exercises outside ... Nothing beats an outdoor workout. Plus, there are an endless number of activities to choose from to help you get a good sweat.
After all, who needs all of the fancy gym equipment to get a good workout in? If you have a bench, a playground, or even just a hill, you are good to go!
When it comes to outdoor workouts, a lot of questions are asked. Is working out outside better? Are there benefits to doing outdoor workouts vs indoor workouts? What are some good workouts to do outside?
All of these questions and more, I'll answer today! I believe outdoor workouts are a great way to revamp your exercise routine and support overall health and well-being.
Benefits Of Outdoor Workouts
To start, there are quite a few benefits that can come with outdoor workouts. For one, it's a great way to break up the monotony of an exercise routine. They can keep your fitness exciting and also give you something new to try.
In addition to that, here are some benefits you can look forward to by adding in outdoor workouts!
Outdoor Workouts Can Elevate Mood
Being outside is a great way to give yourself a “pick-me-up” with your mood. The sunshine, the fresh air, and moving your body all align to help you feel better!
Your body releases endorphins and can get more vitamin D which can both help you to feel better as a whole (1).
This is one of the biggest reasons I like to get outside for a good sweat. I ultimately feel better and more energized overall.
Outdoor Workouts Can Improve Concentration and Energy
Many people claim that spending time outside can calm your mind and improve focus. So, whether that's a run in the park, some yoga outdoors, or anything in between ... A benefit to this could be better cognitive function (2).
In addition to this, the outdoors can even help reduce your stress levels. This could help you to perform better physically and mentally.
Outdoor Workouts Can Offer An Extra Real-World Challenge
A lot of times, outdoor workouts require you to use multiple muscle groups at the same time. This is a great way to get a little bit more out of your workout rather than just working on a single muscle group at a time.
Take a hike for example. If you have to scale a steep slope, your body can be engaged in more ways than a walk on a treadmill. Running is another great example. An indoor track certainly won't have elevation, uneven paths, or any elements to offer more challenge.
Just being outside in the heat alone is an extra challenge. Make sure you hydrate, as that will be extra important, but consider just how much harder your workout can be! Riding a stationary bike in the AC can be a lot less challenging than a road bike under the beating sun.
Outdoor Workout Examples
Now, I'm sure you're wondering what are some good examples of workouts you can do outside. Truthfully, the possibilities can be endless.
I'll cover some of my favorite outdoor workouts and even give you a few examples you can try out today! Here are some great ways to get a sweat in and keep yourself active.
1. Hiking
One of my favorite outdoor workouts is a good hike. The beautiful thing about hiking is it's also a great way to enjoy nature. Nothing beats the views you can get on a good trail.
Another thing that makes hiking great is you can adjust the intensity. Some trails are difficult, some are a lot easier. You can also throw on a rucksack or weighted vest for an extra element of challenge.
On top of that, there are a lot more hiking paths and trails than you may think. I live in St. Louis, Missouri and I can confidently say, there are well over 50 amazing trails within 30 minutes of me!
2. Swimming
Swimming is an excellent workout that you can do outdoors. If you can find an open-water-friendly lake or an outdoor lap pool, you're in business!
Swimming also happens to be an excellent low-impact exercise. That means it won't be as demanding on your joints and kinetic chain as say running can be.
Plus, on a hot summer day, taking a dip in the water is pretty nice. I don't know a better way to get a good tan and a good workout at the same time.
3. Cycling
Cycling can be a fun and challenging outdoor workout in one! There are also several options you can pick from in this category too. You can bike on roads, trails, or even around the neighborhood.
Cycling can also be a great outdoor workout for cardiovascular health, leg strength, and endurance. Some people will even use cycling to work as a great way to start their day with some movement.
4. Kayaking/Paddle Boarding
These are both great options to get yourself out on the water. In addition to that, you can keep yourself cool on a hot summer day too!
Gliding along the surface of the water is a great way to keep yourself active and mix things up.
Kayaking and paddle boarding can both be a great outdoor workout for your upper body, balance, and coordination too. You can also tag along with some friends and challenge them to a race! Sounds like a blast to me.
5. Skiing and Snowboarding
Even if it's not warm and sunny doesn't mean you can't get outside for a workout. Another great option you have for an outdoor workout could be snowboarding or skiing.
Both of these activities can be a great challenge for stabilization strength, coordination, and more. If you've ever spent a day doing either, I'm sure you've experienced just how tiring it can be for your legs as well.
Granted you may not be able to do these activities year round ... They can both be a great outdoor workout when they are in season.
6. Outdoor Sports
I could go on and on about all the different sports you can play outside. As an ex-athlete myself, there is nothing quite as fun to me as sports. Obviously, they can make for a great outdoor workout.
You won't have a difficult time finding a community of people who love your favorite sport either! I'd have a hard time believing you can't find at least one club or rec league to get involved in.
Whether it's basketball, sand volleyball, soccer, or anything else ... Any sport can make for a great outdoor workout. They can be fun, competitive, and keep your body moving all at the same time.
Outdoor Workouts You Can Do Today
If you want more of a traditional workout to do outside, you can do that too. Heck, I even know of a few gyms that have weight rooms outside!
For those of us looking to get a quick sweat in, I also put together a couple outdoor workouts you can try today. They also don't require any equipment.
If you don't have a jump rope, feel free to sub that part out for some burpees. Get ready, because these are both cardio-intensive workouts. Keep some water on you at all times!
Outdoor Workout #1
Repeat this workout for 5 rounds! You will be begging for mercy by the end! Make sure you warm up with a light jog or some dynamic stretches before you dive into this outdoor workout.
| Exercise | Distance/Reps |
| Jumping Jacks | 30 Reps |
| Push-Ups | 10 Reps |
| Walking Lunges | 10 Each Leg |
| Jump Rope or Burpees | 10 Reps |
| Mountain Climbers | 40 Reps |
| Run | 200 Meters (218 Yards) |
Outdoor Workout #2
This is a great workout for you endurance lovers! All you have to do is complete all of the exercises once, and you're done. Again, make sure you warm up properly before you start.
| Exercise | Distance/Reps |
| Sprints | 50 Meters (54 Yards) - 6 Rounds |
| Jump Rope or Burpees | 100 (Burpees) or 500 (Jump Rope) |
| Run or Bike Ride | 2 Miles (Run) or 6 Miles (Bike Ride) |
Looking For More Workouts?
No matter who you are, getting outside and working out can be a great option for you.
Not only that, but it can be a great way to get some variety into your routine. This can help challenge your body in different ways, and keep you engaged with your goals long-term.
Obviously, there are an endless number of outdoor workouts you can choose from. It can also be hard to create your own outdoor workouts or know which ones are going to be best for your goals.
The good news is, we're here to help! In fact, we actually created an all-in-one health and fitness app for that reason. This app is called the 1st Phorm App, and it can help simplify the process of earning your fitness goals.
The 1st Phorm App isn't just for workouts. Although, yes, you'll get a full library of workout programs for your goals! But more importantly, you'll get every other tool you need to see great results.
When you download the app, you'll be instantly connected to your own certified advisor. This is a real human you can connect with to help reach your goals. They'll answer your questions, program your nutrition, and hold you accountable every step of your journey!
Inside the 1st Phorm App, you'll also get access to:
• A custom nutrition plan and an easy way to log your food to stay on track
• Custom workout programs geared toward your goals
• Educational live streams and step-by-step workout videos to help guide you
• Activity and step-counting software
• Progress tracking and body metrics to make sure you get the results you're after
If you're ready to reach your goals and look and feel your best, download the 1st Phorm App today!
If there's anything we can do to help in the meantime, feel free to reach out! We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri. Send us an email at CustomerService@1stPhorm.com or give us a call at 1-800-409-9732 any day from 6 AM to 10 PM Central.
References:
(1) Manferdelli, Giorgio et al. “Outdoor physical activity bears multiple benefits to health and society.” The Journal of sports medicine and physical fitness vol. 59,5 (2019): 868-879. doi:10.23736/S0022-4707.18.08771-6
(2) Boere, Katherine et al. “Exercising is good for the brain but exercising outside is potentially better.” Scientific reports vol. 13,1 1140. 20 Jan. 2023, doi:10.1038/s41598-022-26093-2
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