The Best Outdoor Workouts to Spice Up Your Training

Do you hate the gym or prefer to be outside in the sun? Do you want to increase your vitamin D levels while getting your sweat on? You’re not alone. Like you, I struggled with monotonous machine routines until I took my training outside to spice things up a little with some outdoor workouts.

In this article, we’re going to dive deeper and explore some of the best outdoor workouts that can add excitement and variety to your fitness program. No more running on a treadmill… no more needing to put your weights away.

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Let’s dive in!

Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.

Key Takeaways

• Side Leap is a plyometric exercise that works your quads and calves, boosting power and agility while torching calories.
• Park – Bench Dip targets your triceps and can be done on any sturdy park bench for a simple and effective upper body workout.
• Park-Bench Incline Push-Up engages your core and strengthens your chest, shoulders, and triceps; always maintain proper form to avoid injury.
• Park Bench Decline Push-Up focuses on your chest, shoulders, and triceps; find a sturdy bench or elevated surface to perform this exercise.
• Tightrope Walk challenges balance, stability, and core muscles; incorporate it into an outdoor workout routine for added excitement.

Outdoor Workouts: Total-Body Circuit

Get ready to work your entire body with this challenging circuit. Add this as part of your outdoor workouts to increase your heart rate and help burn stubborn body fat. Each exercise is designed to target multiple muscle groups and amp up your heart rate for a total-body burn.

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Side Leap

Let’s kick off our outdoor workout with the powerful Side Leap exercise that works your quads and calves.

1. Find a flat, open space in your local park or backyard.
2. Stand straight with feet together.
3. Bend your knees slightly and jump to the right as far as you can.
4. Land softly on the balls of your feet, bending your knees to absorb the impact.
5. Immediately leap to the left side.
6. Repeat this move in quick succession for 15 reps.

Park-Bench Dip

I love doing the Park-Bench Dip, it’s one of the best outdoor workouts that target your triceps. Here’s how I do it:

1. Locate a sturdy park bench and sit on the edge.
2. Position your hands shoulder-width apart on the bench.
3. Slide your butt off the bench while extending your legs out in front of you.
4. Straighten your arms but keep a slight bend in your elbows to reduce strain.
5. Lower your body towards the ground until your elbows are at about a 90-degree angle.
6. Press down into the bench to straighten your elbows and return to starting position.
7. Repeat this process for several repetitions.

Park-Bench Incline Push-Up

I cannot stress enough how beneficial the Park-Bench Incline Push-Up can be for your outdoor workouts. Here’s a step-by-step guide:

1. Locate a sturdy park bench and position yourself at arm’s length away from it.
2. Place your hands on the bench, keeping them shoulder-width apart.
3. Now extend your legs behind you as you balance on your toes, similar to a regular push-up stance.
4. With full control, lower your body until your chest nearly touches the bench.
5. Push yourself back up to the starting position while ensuring that you’re engaging your core and glutes throughout this process.
6. Repeat this move for 12 – 15 reps for maximum benefit.

Park Bench Decline Push-Up

The Park Bench Decline Push-Up is a great exercise to target your chest, shoulders, and triceps during outdoor workouts. To perform this move, find a sturdy bench or elevated surface.

1. Position yourself facing down towards the bench, placing your hands shoulder-width apart on the edge of the bench.
2. Extend your legs behind you and balance on your toes, forming a straight line from head to heels.
3. Lower your body towards the bench by bending your elbows, keeping them close to your sides.
4. Once you reach a 90-degree angle with your arms, push back up to starting position.
5. Repeat for the desired number of repetitions.

Tightrope Walk

To add some excitement to your outdoor workouts, try the Tightrope Walk exercise. It challenges your balance and stability while engaging your core muscles. Here are some more outdoor workout ideas for you to try:

• Side Leap
• Park – Bench Dip
• Park-Bench Incline Push-Up
• Park Bench Decline Push-Up
• Tightrope Walk
• Side Shuffle
• Side Step with Crunch
• Step-Up Kick Cycle
• Hanging Crunch
• Slalom Jump

Side Shuffle

The side shuffle is an excellent exercise for improving agility and cardiovascular endurance. It targets the muscles in your legs, particularly your quads, hamstrings, and glutes. To do a side shuffle, follow these steps:

1. Start by standing with your feet hip-width apart and knees slightly bent.
2. Take a big step to the right with your right foot, then quickly bring your left foot to meet it.
3. Continue shuffling sideways to the right as fast as you can for about 20 seconds.
4. Reverse directions and shuffle to the left for another 20 seconds.
5. Repeat the side shuffle for several sets or incorporate it into a circuit workout for maximum benefits.

Side Step with Crunch

Performing a side step with crunch is an effective way to engage your core and work on your balance. Here’s how to do it:

1. Stand with your feet shoulder-width apart and your arms at your sides.
2. Take a step to the right with your right foot, bending your knee slightly as you do so.
3. At the same time, bring your left knee up towards your chest, crunching your obliques.
4. Return to the starting position and repeat on the other side, stepping to the left and crunching with your right knee.
5. Continue alternating sides for a set number of repetitions or time.

Step-Up Kick Cycle

Step up and kick your outdoor workouts into high gear with the Step-Up Kick Cycle. This exercise targets your legs, glutes, and core while also getting your heart pumping. Here’s how to do it:

1. Find a sturdy elevated surface like a park bench or step.
2. Step one foot onto the surface, pressing through your heel to lift your body up.
3. As you reach the top of the step, drive your opposite knee upward in a kicking motion.
4. Lower your leg back down and step down from the surface.
5. Repeat on the other side, alternating between legs.

Hanging Crunch

To target your core muscles, try the Hanging Crunch. Hang from a pull-up bar with your arms fully extended. Engage your abs and lift your knees up towards your chest, crunching them in. Slowly lower your legs back down and repeat the movement for a challenging abdominal workout.

Slalom Jump

The Slalom Jump can be an exhilarating part of outdoor workouts that target multiple muscle groups and improve agility. It involves jumping laterally over a line or series of cones, mimicking the movements required in skiing or snowboarding. This exercise strengthens your lower body and challenges your coordination and balance. To perform a slalom jump, follow these steps:

1. Stand with your feet shoulder-width apart, knees slightly bent.
2. Jump to the right side, landing on your right foot while lifting your left knee towards your chest.
3. Immediately jump to the left side, landing on your left foot and lifting your right knee towards your chest.
4. Continue alternating jumps from side to side, maintaining a rhythmic motion.

10-15-20 Cardio Meltdown Outdoor Workouts

Get ready to torch calories with some circuit outdoor workouts that will get your heart pumping. Jump, squat, burpee, and crunch your way to a fitter you!

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Long Jumps

Long jumps are fantastic for outdoor workouts as they combine explosive power and cardiovascular endurance. They require you to jump as far as possible, using your legs and core muscles to generate power. Here’s how to perform long jumps:

1. Stand with your feet shoulder-width apart.
2. Bend your knees and lower into a squat position.
3. Swing your arms back behind you for momentum.
4. Push off the ground with both feet, extending your hips, knees, and ankles.
5. Propel yourself forward by swinging your arms forward and jumping off both feet.
6. Land on both feet in a stable position, absorbing the impact with soft knees.

Push-Ups

Push-ups are a great exercise to include in your outdoor workouts. They work your chest, arms, shoulders, and core muscles. Here’s a simple circuit you can try:

1. Start in a high plank position with your hands slightly wider than shoulder-width apart.
2. Lower yourself down towards the ground by bending your elbows, keeping your body straight and your core engaged.
3. Push yourself back up to the starting position and repeat for the desired number of reps.

Sumo Squats

Sumo squats are a great exercise for targeting your lower body muscles.

Burpees

Burpees are among the most effective outdoor workouts that engage multiple muscle groups. They can be done anywhere, making them perfect for outdoor training. To perform burpees:

1. Begin in a standing position with your feet shoulder-width apart.
2. Lower down into a squat position, placing your hands on the ground in front of you.
3. Kick your feet back into a push-up position, keeping your body in a straight line.
4. Quickly bring your knees back towards your chest and jump up explosively.
5. As you land, immediately lower back down into a squat and repeat the movement.

Bicycle Crunches

Bicycle crunches are an effective exercise for toning your abdominal muscles. Lie on your back with your hands behind your head and raise your knees to a 90-degree angle. Alternate bringing one knee towards your chest while extending the other leg outwards, twisting your torso, and touching your opposite elbow to the knee. Repeat this motion in a bicycle-pedaling motion for a challenging ab workout.

Mountain Climbers

Mountain climbers are a challenging and effective exercise that targets your core, shoulders, and legs during outdoor workouts. To perform mountain climbers, start in a high plank position with your hands shoulder-width apart. Engage your core and bring one knee towards your chest, then quickly switch to bring the other knee forward. Continue alternating knees at a quick pace, as if you are climbing a mountain. Aim for 10-15 reps on each leg for a great cardio and ab workout.

Bonus Ideas for Outdoor Workouts

– Stand-Up Paddle Board: Try this fun and challenging water workout that engages your core and strengthens your balance as you paddle along. If you don’t have a roof rack on your vehicle, consider an inflatable paddle board.

– HIIT the Court: Gather some friends for a high-intensity interval training session on the basketball court, where you can combine sprints, jumps, and agility drills.

– Fitness Scavenger Hunt: Take your workout outdoors by turning it into a scavenger hunt. Create a list of exercises to complete at different locations in your city or neighborhood.

– Play Ball: Join a local sports league or organize a friendly game of soccer, basketball, or volleyball with friends to get in a great outdoor workout while having fun.

– CrossFit On-the-Road: Find an outdoor CrossFit box near you and challenge yourself with functional movements like burpees, kettlebell swings, and rope climbs.

– Sailing or Rowing Classes: Sign up for sailing or rowing classes to not only learn new skills but also give your body an intense full-body workout on the

Stand-Up Paddleboard

Stand-Up Paddleboard is a fantastic outdoor workout that engages your core and upper body muscles as you glide through the water. Give it a try and enjoy the benefits of improved balance, strength, and cardiovascular fitness.

HIIT the Court

If you’re looking for a high-intensity outdoor workout that will get your heart pumping, then HIIT the Court is the perfect choice. Here are some exercises you can include in your routine:

• Lateral Shuffles: Start at one end of the court and shuffle to the other side as quickly as possible. Repeat for a set number of times or distance.
• Court Sprints: Sprint from one end of the court to the other, pushing yourself to go as fast as you can. Walk or jog back to the starting position and repeat.
• Jump Squats: Stand with your feet shoulder-width apart and lower into a squat position. Explosively jump up, reaching your arms overhead, and land softly back into a squat. Repeat for a set number of repetitions.
• Plyometric Lunges: Start in a lunge position with one foot forward and one foot behind you. Jump up explosively, switching legs mid-air so that you land with the opposite foot forward. Continue alternating legs for a set number of repetitions.
• Mountain Climbers: Get into a push-up position with your hands directly under your shoulders. Bring one knee towards your chest while extending the other leg behind you. Quickly switch legs, bringing the opposite knee towards your chest. Continue alternating legs for a set period of time.

Fitness Scavenger Hunt

Looking to add some fun and excitement to your outdoor workout routine? Try a fitness scavenger hunt! Get moving and explore your surroundings while completing various exercise challenges along the way. Here are some ideas for your fitness scavenger hunt:

• Find a tree branch and do 10 pull-ups.
• Locate a park bench and perform 15 tricep dips.
• Spot a set of stairs and do 20 step-ups on each leg.
• Look for a sturdy wall and hold a plank position for 30 seconds.
• Find a hill or incline and sprint up it five times.

Play Ball

One way to spice up your outdoor workout is to play ball. It’s a fun and interactive way to get moving and improve your fitness. Here are some ball games you can try:

• Basketball: Shoot hoops at a local park or community center. It’s a great way to improve your agility, endurance, and hand-eye coordination.
• Soccer: Gather a group of friends and have a friendly game of soccer. Running up and down the field will help improve your cardiovascular fitness while also working on your teamwork skills.
• Tennis: Grab a racket and hit the court for a game of tennis. This sport is not only fun but also helps improve your speed, agility, and balance.
• Volleyball: Set up a volleyball net at the beach or in your backyard. Playing volleyball is an excellent full-body workout that helps build strength, coordination, and flexibility.
• Baseball or Softball: Get a group together for a game of baseball or softball. Running the bases, swinging the bat, and catching the ball all contribute to an effective outdoor workout.

CrossFit On-the-Road

CrossFit On-the-Road is a great way to get an intense outdoor workout. Here are some exercises you can do:

• Sprinting intervals
• Box jumps
• Kettlebell swings
• Burpees
• Push-ups
• Rowing on a Concept2 rower

Sailing or Rowing Classes

Sailing or rowing classes can be a fun and exciting way to get a full-body workout while enjoying the great outdoors. They offer a unique combination of strength training, cardiovascular exercise, and coordination. In addition to providing an excellent workout for your arms, shoulders, and core, these activities also engage your leg muscles as you push off against the water. Whether you choose to take lessons or join a local club, sailing or rowing classes are sure to challenge your body and provide a refreshing change to your fitness routine.

Trail Running

I love trail running because it combines the benefits of running with the beauty of nature. It’s a challenging outdoor workout that engages your entire body and boosts your cardiovascular fitness. Here are some reasons why you should try trail running:

1. Scenic Views: As you run along the trails, you’ll be treated to breathtaking views of forests, mountains, and lakes. The ever-changing scenery makes each run a new adventure.
2. Natural Terrain: Unlike running on pavement or a treadmill, trail running challenges your balance and stability due to the uneven ground. This engages your core muscles and improves your overall strength.
3. Fresh Air: Breathing in the fresh air while surrounded by nature is invigorating and can enhance your mental well-being as well.
4. Lower Impact: Trails are softer than hard surfaces, so trail running can be easier on your joints. This is especially beneficial if you have knee or ankle issues.
5. Variety of Intensity: Trails offer a variety of terrains, including uphill climbs and downhill descents. These changes in elevation provide interval training opportunities, helping to improve your endurance and burn more calories.
6. Mental Stimulation: Trail running requires focus as you navigate through obstacles like rocks, roots, and fallen branches. This mental engagement can help relieve stress and improve cognitive function.

Volunteering

Volunteering can be a rewarding and fulfilling way to stay active while making a positive impact on your community. Here are some outdoor volunteering opportunities to consider:

• Organize a neighborhood cleanup day
• Help maintain local parks and trails
• Volunteer at a community garden
• Assist with animal shelter activities, such as walking dogs or cleaning enclosures
• Join a beach or river cleanup effort
• Participate in tree-planting initiatives
• Offer your time at a local charity race or walkathon
• Support environmental conservation projects, like habitat restoration or invasive species removal
• Join a volunteer group that provides outdoor recreational opportunities for individuals with disabilities
• Get involved in community-building initiatives, such as building playgrounds or renovating public spaces

Strength Sports

Strength sports are a great way to challenge yourself and build muscle. Whether you’re a newbie or an experienced athlete, these outdoor workouts will push you to the limit. Give these strength sports a try and take your fitness to new heights:

1. Rock climbing: Scale those walls and conquer your fear of heights. Rock climbing is a full-body workout that tests both your physical strength and mental focus.
2. Strongman training: Channel your inner beast with strongman training. Lift heavy objects like logs, tires, and atlas stones to build raw strength and power.
3. Calisthenics: All you need is your body weight for these challenging workouts. Push-ups, pull-ups, planks, and squats will sculpt your muscles while improving your overall athleticism.
4. Powerlifting: If you love lifting heavy weights, powerlifting is for you. Squats, deadlifts, and bench presses are the core exercises that will help you develop maximum strength.
5. Olympic weightlifting: This sport combines explosive movements with finesse. Snatches and clean & jerks require a combination of strength, speed, coordination, and flexibility.
6. Kettlebell training: Swing those kettlebells for a full-body workout targeting multiple muscle groups simultaneously. Improve your strength, endurance, and balance with these dynamic exercises.
7. CrossFit competitions: Test yourself in the ultimate fitness challenge with CrossFit competitions. These high-intensity workouts combine various exercise disciplines to push you to your limits.
8. Highland Games: Experience the Scottish tradition of throwing heavy objects like cabers and hammers in this unique strength sport. It’s as fun as it is challenging!

Get Out and Crush Some Outdoor Workouts!

Get out of the gym and take your workouts outdoors to spice up your training routine. Whether you try a total-body outdoor circuit, a cardio meltdown workout, or one of the bonus workout ideas like stand-up paddleboarding or trail running, there are endless options to keep you motivated and engaged.

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Get creative with your workouts and enjoy the fresh air while getting fit. Start exploring these best outdoor workouts today!

Outdoor Workouts FAQ

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