Throughout your fitness journey, you've probably made plenty of excuses not to exercise outdoors. It's either too hot, too cold, too muggy, or too crowded to take a run or try a HIIT workout in the local park. But it's time you put those cop-outs to rest, as powering through strength training or cardio outside comes with a plethora of perks, including a greater calorie burn and a major mood boost.
The primary reason for the first benefit: Outdoor workouts challenge your muscles with inclines, declines, and obstacles, explains Tina Vindum, founder of Outdoor Action Fitness in Marin County, California. You'll also improve your mood and boost self-esteem by performing outdoor exercises, according to research from the University of Essex in England.
Rev up your usual routine by doing this 30-minute outdoor workout circuit, developed by Vindum. Try it in your backyard or at a local park — you'll burn about 250 calories with these outdoor exercises while building muscle. If you're short on time, try the quick cardio meltdown outdoor workout, which will get your heart rate up and sweat flowing, instead. (
Of course, an outdoor workout doesn't have to feel like a workout. So if you're in the mood for something fun, fresh, and gets you moving, keep reading for 10 more unique outdoor workout activities that are perfect to do solo or with a group.
How it works: Before you get started with the 10-move outdoor workout, warm up with at least five minutes of power walking or light jogging. Perform each move for the prescribed time or number of reps.
1. Side Leap
Targets inner thighs, quads, calves, glutes
Stand on a flat surface with your feet together.
Bend your knees and hop as far as you can to your right, landing on the ball of your right foot.
Without returning left foot to the ground, bend your right knee and hop as far as you can to the left. (Related: Cool Off During Your Outdoor Workout With This Pool Routine)
Do 20 hops per side.
2. Park-Bench Dip
Targets triceps, shoulders, core
Sit on a bench and place your hands on either side of your hips.
Slide your butt forward, supporting yourself with your hands.
Bend elbows, bringing upper arms almost parallel to ground, then return to starting position.
Keep lower back close to the bench throughout the exercise. (Check out why triceps dips are so ridiculously effective.)
Do 15 reps.
3. Park-Bench Incline Push-Up
Targets chest, biceps, triceps, shoulders, core
Stand facing a park bench and place your hands on the seat; walk your feet out behind you until your legs are fully extended.
Bend your arms and lower chest toward bench, then push up.
Complete 12 reps.
Complete 12 reps and work up to 20 reps.
4. Park-Bench Decline Push-Up
Targets chest, biceps, triceps, shoulders, core
Stand facing away from a park bench and place your hands on the ground and your feet on the bench; walk your hands forward until they're aligned under shoulders, legs extended.
Lower chest toward ground, then push up.
Complete 8 reps and work up to 20 reps.
5. Tightrope Walk
Targets calves, quads, core
Find a curb or fallen tree with a smooth surface that is at least 6 feet long.
Raise arms out to sides and walk across the "tightrope" until you reach the end (or go at least 6 feet).
Turn on the balls of your feet; walk in the opposite direction. (Related: Just How Good Is Your Balance?)
Continue for 3 minutes.
6. Side Shuffle
Targets glutes, inner and outer thighs, quads
Stand with feet hip-distance apart, elbows bent, with fists near ribs.
Take three giant steps to your right, sliding your left foot to meet the right.
Bend your knees and jump up, turning to face the opposite direction.
Repeat, shuffling to your left.
Continue alternating sides for 1 minute.
7. Side Step
Targets core, obliques, glutes, upper back, shoulders
Stand with right side facing a step, log, or flat rock.
Hold your arms out to your sides at shoulder height and bend elbows 90 degrees, palms facing forward.
Step up with your right foot, contracting abs while bringing left knee and right elbow together in front of you. (Emphasize bringing your knee up rather than your elbow down.) Return to starting position.
Do 12 reps per side.
8. Step-Up
Targets quads, hamstrings, glutes
Using a step, fallen log, or flat rock, step up with your left foot and lift your right leg directly behind you.
Step down and repeat on opposite side.
Next, step up on left foot, raising right leg diagonally behind you; switch sides and repeat.
Step up on left foot, kicking right foot out to side; switch legs and repeat.
Do the kick cycle (back, diagonal, side) 26 times.
9. Hanging Crunch
Targets abs
Take hold of a sturdy, low tree branch, monkey bars, or other elevated handhold, palms facing forward.
Keeping arms fully extended, exhale as you bend your knees and bring them slowly toward your abs.
Inhale as you slowly release. (Discover 6 reasons to ditch the treadmill and turn your run into an outdoor workout.)
Do 12 reps (or as many as you can).
10. Slalom Jump
Targets glutes, hamstrings, quads
Place four to six small rocks in a zigzag pattern, about 1 1/2 feet between each rock.
Keeping your feet together, hop to the outside of each rock.
Turn around when you reach the end and repeat.
Officially drenched in sweat from that outdoor workout? The next time you head outside, try this reps-based workout.