As we all know, the benefits of working out consistently are endless. But sometimes the same routine can get a little … uninspiring. Switching it up once in a while with an outdoor workout not only keeps things interesting, it’s got a few other benefits, too.
Why exercise outside?
Outdoor workouts can keep your body guessing
Uneven and varied terrain engages different muscle groups, improves stability, and challenges your coordination. Throwing your body a little surprise every now and then helps you make progress in both strength training and functional fitness.
You can soak up the sun
More accurately, you get the added bonus of vitamin D while you’re working out. The important nutrient helps support bone health, immunity, and overall wellness. Just be sure to slather on the sunscreen.
You can give your wellness a workout
Just getting outside into the fresh air and being out in nature can improve your mood, reduce stress, and promote better sleep. On days you’re finding it hard to motivate yourself to get moving, a big breath of fresh air can get those endorphins pumping.
How to plan an outdoor workout
Think ahead
First things first, the best way to start exercising outside is to figure out what you’ll do and where you’ll do it. If you’re planning a cardio workout (especially a run), map your route or find a good space in your backyard or a park with room to move. If you want to take your strength-training, full-body conditioning, or HIIT routine outdoors, choose your workout ahead of time. Planning ahead saves you time and effort in the long run.
Find the right equipment
Your equipment plays a big role in the kind of outdoor workout you’re doing, so you’ll want to plan accordingly.
- No Equipment: Most people find that bodyweight-only outdoor workouts are easiest. This full-body circuit workout is perfect for taking outside.
- Resistance Bands: Strength training outside is totally an option with this total-body strength workout that uses easy-to-transport resistance bands.
- Kettlebells: Kettlebells make for great outdoor equipment, not only because they’re easy to carry (hello, built-in handle!), but also because they’ve got surprising cardio results. Take this kettlebell workout outside when you want to get your heart pumping.
- Yoga mat: A good stretch in the fresh air is an excellent recovery workout when you need a little relaxation with your workout. Try these seven restorative yoga poses on your next active rest day.
Listen to your body
As much as we may love to push ourselves, working out in the heat can quickly cause dehydration, especially if you’re in the sun on a hot day. Make sure to bring lots of water and try to take a drink between every set. If you’re doing a cardio routine or going for a long run, build in quick breaks to hydrate. At any point, if you feel faint or dizzy, get to a shaded spot to cool down or drench a towel and place it on your neck.
Get the right outfit
We love a good gym ‘fit as much as anyone, but there’s more than style to consider when you’re taking your workout outside. Having the right apparel is important for both safety and comfort. Wear shoes that are well-suited for the type of outdoor workout you’re doing, and clothing that’s lightweight and breathable to keep you cool.
Our pro tip: You’re going to heat up as you get your blood pumping, so either dress in layers or cool your body temp as your muscles heat up. when you start out. If you’re going for a run in the early morning or evening, make sure you wear bright colors and something reflective so that you’re visible to cars, bikers, and other runners.
Check the weather
Hopefully, you’re now getting excited to get started exercising outside. But before you head out the door, check the weather. And not just for rain (a little sprinkle is actually pretty refreshing). Things like storms, humidity, wind, and heat index can all impact the intensity of your workout or how you dress. Be sure to check air quality in your area as well. At some levels, it may not be advisable to be exercising outside.
Outdoor exercise should only burn your muscles
All the benefits of an outdoor workout won’t seem worth it if you’re nursing a sunburn along with those sore muscles. And let’s be honest, those tan lines aren’t great either. Slather on a water-resistant sunscreen that can stand up to sweat, and bring a small tube or stick with you in case you need to reapply. And that cool, loose clothing we just mentioned? That’s going to help, too. Throw on a hat and sunglasses to protect your eyes (just watch out for the brim if you hit the deck during burpees — trust us).
Put safety first
When you’re doing a full-body workout or powering through a HIIT routine, you’re not really thinking about your surroundings. In the gym, that’s fine. But outdoor workouts in public places require a couple extra safety precautions. Be sure to keep your phone and ID on you. Keep your music at a level where you can still hear everything around you. Last but definitely not least, tell someone where you’re going and when you plan to be back.
10-minute core workout you can do outside
It may be just 10 minutes, but this workout is intense. Start the timer on your phone and switch exercises every minute. You’ll focus on the first block of four exercises for the first 8 minutes, doing the block twice. Then, finish strong with the plank variations. You can follow along here, or scroll down to the video below.
Be sure to go slow, remembering to squeeze your core and breathe throughout.
Watch the full workout here, or follow the steps below:
Dead Bug
How to:
- Lay on your back with your arms straight above your shoulders and your knees over your hips. Bend your knees at 90 degrees.
- Extend your right arm and left leg in unison while pressing your low back into the ground. Lower for 3 seconds, hold briefly, then raise them back up for 3 seconds.
- Switch to the other arm and leg.
- Repeat for 1 minute.
Optional modification: Move a single limb at a time. Keep the emphasis on keeping the core tight and low back on the ground.
Leg Drops
How to:
- Starting on your back, raise your legs straight above your hips. Place your hands under your hips to help stabilize your lower back.
- Keeping the core tight, slowly lower your heels close to the ground, hovering at the bottom. Hold for a second before lifting your legs back up.
- Repeat for 1 minute.
Optional modification: You can switch to Single Leg Drops by lowering just one leg at a time.
Bird Dog
How to:
- Start on your hands and knees, with hands directly under the shoulders and knees directly below the hips.
- Extend the right arm and leg leg in unison while keeping the core engaged and your back flat.
- Switch to the other arm and leg.
- Repeat for 1 minute.
Optional modification: Lower and lift just one leg at a time.
Russian Twist
How to:
- Sit on the floor with legs out in front of you. Lean back slightly and lift your heels off the ground, so you shins are parallel with the ground.
- Using your abs to engage your core, balance here and keep your legs still while twisting your torso from side to side, touching your elbow to the ground. Add weight for an extra challenge!
- Twist back and forth slowly for 1 minute.
Optional modification: Make this one a little easier by keeping your heels on the ground. Make sure to lean back!
Repeat the entire block of four exercises once more before moving onto the plank finisher.
Plank Finisher
You’re almost there! Get ready for two straight minutes of planking. The good news is that we will switch positions to alleviate the burn. Get the most out of this block by staying in your planks as long as possible!
- Front Plank: 30 seconds
- Left-Side Plank: 30 seconds
- Front Plank: 30 seconds
- Right-Side Plank: 30 seconds
More outdoor workout ideas
Check out these routines that are perfect for taking to the park, your backyard, or anywhere you want to soak up the fresh air:
Now you’re ready to make Mother Nature your workout buddy. Following these steps will help you get the most out of your next outdoor workout. Remember to have fun, soak up the scenery, and try something new.
Want more workouts that you can do anytime, anywhere? Download the AF App for on-the-go fitness ideas and motivation.
