When the skies are painted in a bright blue and the sun radiates warmth, it creates the perfect atmosphere for outdoor activities. If you are someone who regularly hits the gym, you might find yourself eager to swap your usual indoor routine for invigorating workouts in the fresh air. Luckily, there are countless opportunities to stay active outside, whether you prefer using equipment or not. Below is a comprehensive list of exhilarating outdoor workouts and activities that you can explore to make the most of beautiful weather.

Outdoor Full-Body HIIT Workouts

Before you fasten your running shoes, take a moment to consider the exercises you'll be engaging in, your fitness objectives, and the equipment you have at your disposal. High-Intensity Interval Training (HIIT) effectively merges strength training with cardiovascular exercises, rapidly elevating your heart rate. This makes it particularly suitable for outdoor settings, as it often requires minimal to no equipment. Always remember to warm up adequately before diving into your workout. This can include light cardio activities along with dynamic mobility exercises to prepare your body. Furthermore, after completing your workout, it's essential to cool down for several minutes, engaging in light stretching or a gentle walk to help your heart rate gradually return to its resting state.

HIIT Workout #1

This routine requires no equipment and can be performed on grass or pavement. Feel free to modify the number of repetitions and duration according to your personal fitness level.

• 5–10 minutes of dynamic warm-up (e.g., light jog, jumping jacks, arm circles, leg swings)
• 20 high knees
• 20 squats
• 30 seconds of jumping jacks
• 15 push-ups
• 20 butt kicks
• 20 walking lunges
• 30 seconds of plank
• 5–10 minutes of cooldown (e.g., stroll around the park, light stretching)

HIIT Workout #2

This workout is excellent for elevating your heart rate and enhancing overall body strength. The only equipment you will need is a jump rope. Allow for a 20–60 second rest period between exercises as necessary.

• 5–10 minutes of dynamic warm-up (e.g., light jog, jumping jacks, arm circles, leg swings)
• 50 skips using a jump rope
• 15 push-ups
• 50 skips using a jump rope
• 20 squats
• 50 skips using a jump rope
• 30 seconds of plank
• Jump rope skipping until failure (perform as many skips as you can before needing to stop)
• 5–10 minutes of cooldown (e.g., stroll around the park, light stretching)

HIIT Workout #3

This workout is particularly beneficial if you have access to a soccer field, basketball court, or tennis court. Carry out each exercise along the painted lines as a visual guide. Repeat the routine as desired and adjust the timing according to your needs.

• 5–10 minutes of dynamic warm-up (e.g., light jog, jumping jacks, arm circles, leg swings)
• 30 seconds of side shuffles (both directions)
• 30 seconds of walking plank (both directions)
• 30 seconds of side leaps (Jump from one leg to the other, landing each time on the opposite foot, and repeat.)
• 30 seconds of bear crawls (Refer to this article for a detailed guide.)
• 30 seconds of standing toe taps (on a bench, box, or step)
• 5–10 minutes of cooldown (e.g., stroll around the park, light stretching)

Outdoor Park Bench Workout

When you find yourself at a park with access to a sturdy bench, take advantage of this opportunity to engage in a fantastic workout. Ensure that the bench you choose is stable and can support your weight without the risk of tipping over. This workout can be repeated as many times as you wish, and feel free to modify the number of repetitions and duration of each exercise to match your fitness level and preferences.

• 5–10 minute dynamic warm-up (such as light jogging, jumping jacks, arm circles, and leg swings)
• 20 incline push-ups (perform against the bench)
• 30 seconds step-ups
• 30 seconds V-crunches (Sit at the edge of the bench, gripping the seat with your hands. Begin with your legs extended at a 45-degree angle, then draw them towards your chest while bending your knees.)
• 15 triceps dips
• 10 Bulgarian split squats per side
• 30 seconds incline mountain climbers (placing your hands on the lower part of the bench)
• 20 seconds box jumps
• 5–10 minute cooldown (such as a leisurely walk around the park followed by light stretching)

Outdoor Cardio Burn

If you're aiming to enhance your cardiovascular health, here's an effective high-intensity cardio workout that you can perform outdoors:

• Begin with a 5–10-minute dynamic warm-up that may include activities such as a light jog, jumping jacks, arm circles, and leg swings.
• Proceed to 100 skips using a jump rope at a relaxed pace.
• Take a 1-minute break to recover.
• Then, perform 100 skips using the jump rope at a moderate pace.
• Follow this with another 1-minute break.
• Next, complete 100 skips using the jump rope at a vigorous pace.
• Take a moment for a 1-minute break.
• Engage in fast-paced skipping until you can no longer continue (record the maximum number of skips you can achieve before stopping).
• Conclude with a 5–10-minute cooldown, which could involve walking around the park or light stretching exercises.

Additional Cardio Ideas

• Perform 100-meter sprints (you can use the distance between streetlights if you are unsure of the measurement).
• Incorporate agility drills to boost your speed and coordination.
• Engage in sprints on a soccer field (sprint along the shorter side and jog along the longer side).
• Utilize stairs—search for a long staircase to run up and down repeatedly.
• Try hill running for added intensity.
• Run laps around the park, making sure to include sprints to elevate your heart rate.

Many high-intensity workouts can be performed outdoors with very little equipment. A sturdy park bench can serve as an excellent tool for various exercises. Just ensure that it is stable and can support your weight comfortably. For the ultimate cardio burn, consider trying activities such as jumping rope, running up stairs, or sprinting.

8 Exciting Outdoor Activities for Weekend Workouts

Engaging in outdoor activities can be incredibly enjoyable while adding diversity to your fitness regimen. Embracing nature not only enhances your physical health but also elevates your mood. Here are eight invigorating outdoor activities to consider for a fulfilling workout experience.

1. Hiking

Hiking serves as a fantastic cardio workout that effectively strengthens your lower body, including key muscle groups like your calves, hamstrings, glutes, and quads, along with your core. The unpredictable terrain activates various muscles for stabilization, making it an excellent choice for fitness enthusiasts. A typical hiking session can last several hours, leading to significant calorie expenditure; for instance, an individual weighing around 77 kg (170 pounds) can burn approximately 693 calories during a 90-minute hike.

2. Skiing and Snowboarding

Outdoor workouts aren't solely reserved for warmer months. Skiing or snowboarding can vastly enhance your cardiovascular health and overall strength, all while you revel in the thrill of the sport. These exhilarating activities further contribute to improved balance and coordination. For an hour of leisurely downhill skiing, a person weighing 77 kg (170 pounds) can expect to burn roughly 385 calories.

3. Stand-Up Paddleboarding

Stand-up paddleboarding has surged in popularity recently, thanks to its remarkable full-body workout benefits. This activity demands both core and lower body strength for balance, while paddling effectively engages your arms, shoulders, and back muscles.

4. Swimming

Whether you choose to swim in a pool or a natural body of water, you're guaranteed a comprehensive full-body workout. Swimming engages nearly all muscle groups, requiring strength to stay buoyant and to push against the water's resistance. It particularly targets upper body muscles, including the lats, traps, chest, and arms. Furthermore, swimming is an excellent way to enhance core strength. Notably, in just 30 minutes of casual swimming, an individual weighing around 77 kg (170 pounds) can burn approximately 270 calories. If the intensity increases, this can rise to about 385 calories in the same time frame.

5. Recreational Sports

If you enjoy sports as a form of exercise, there are numerous engaging options available. Participating in sports is not only enjoyable but also effectively targets multiple muscle groups while elevating your heart rate. For example, playing tennis necessitates both lower and upper body strength along with cardiovascular fitness for quick movements across the court. During a singles match, a 77 kg (170-pound) person can burn an impressive 616 calories in an hour. Similarly, a casual game of soccer or basketball can lead to calorie burns ranging from 460 to 540 per hour. For those who prefer a more leisurely activity like golf, you can still gain substantial benefits. Golfing demands good core and upper body strength, and walking while carrying clubs can enhance your cardiovascular fitness, burning approximately 345 calories per hour.

6. Inline Skating or Roller-Skating

If you seek a low-impact cardio workout, inline skating or roller-skating might be ideal for you. These activities offer a viable alternative to running, raising your heart rate while minimizing stress on your joints. They also work to strengthen your calves, hamstrings, and glutes. Although it may feel effortless, you can burn a considerable number of calories; for instance, a 77 kg (170-pound) individual can burn around 424 calories during 30 minutes of casual inline skating.

7. Bike Riding

Cycling presents another excellent low-impact cardio option. It engages multiple muscle groups, including the glutes, hamstrings, quads, calves, arms, shoulders, and back. Notably, outdoor biking can activate your core more effectively than stationary biking, as maintaining balance is essential while riding. A person weighing 77 kg (170 pounds) can burn approximately 308 calories per hour at a relaxed cycling pace.

8. Kayaking

Kayaking stands out as a fantastic summer activity that demands robust upper body and core strength, providing an effective cardio workout simultaneously. During one hour of casual kayaking, a 77 kg (170-pound) individual can burn about 385 calories. Exploring various outdoor activities can significantly elevate your heart rate, enhance muscle strength, and lead to substantial calorie burns. Discovering the activities you enjoy the most can make fitness an exhilarating part of your life.

The Bottom Line

Engaging in outdoor exercise offers a refreshing shift from the conventional indoor gym experience, allowing you to breathe in fresh air while working out. Whether you seek high-intensity cardio or prefer strength training, there is a plethora of exercises and activities you can perform outdoors, often requiring minimal to no equipment. If you are uncertain about which outdoor activities will resonate with you, consider experimenting with various forms of exercise. Gradually, you will discover what suits your preferences and yields the best results for your fitness journey. As for hitting the indoor gym? That can be postponed until winter makes its return.