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Best Outdoor Workouts to Build Muscle and Endurance

By

Alexander Walker
Outdoor Workouts

The warm summer breeze makes me want to leave the gym behind. I love working out outside. It feels fresh and challenges my body in new ways. Outdoor workouts are great for your fitness and mood.

Summer is the best time to try new outdoor workouts. Even a short walk outside can make you think better and feel happier. Imagine getting stronger and healthier while enjoying the sun and fresh air.

This article will give you my favorite outdoor workouts. They help build muscle, increase endurance, and make fitness fun outside. Get ready to sweat and feel great in nature.

Key Takeaways

  • Outdoor workouts offer a refreshing change of pace and numerous benefits compared to indoor training.
  • Exercising in nature can improve concentration, memory, and overall well-being.
  • Bodyweight exercises and minimal equipment can provide an effective full-body workout in the great outdoors.
  • Enjoy the warm summer weather while building muscle and boosting endurance with the right outdoor fitness routines.
  • Discover the freedom and energy of conquering your fitness goals in nature’s playground.

Introduction to Outdoor Workouts

Getting outside can change your fitness game. Even short outdoor exercises offer big benefits. They boost your focus and memory and make you feel better overall.

A study in Nature showed that a short walk outside helps with focus and memory. Longer periods of fresh air bring even more benefits. A 2019 study found that spending at least 120 minutes outside weekly leads to better health and happiness.

Benefits of Outdoor Workouts

Exercising outside has many perks. It:

  • Improves concentration and memory
  • Boosts overall well-being
  • Increases cardiovascular fitness
  • Helps build muscular strength and endurance
  • Offers a fresh view to prevent boredom

No Equipment Needed

You don’t need special gear for a great outdoor workout. Jahkeen Washington, a trainer from New York City, leads “7 Minute Blitz” workouts. These can be done anywhere, using just your body.

The Outdoor Workouts for Summer

Summer is a great time to work out outside. You can do quick HIIT sessions or full-body strength training. There are many summer outdoor workouts that don’t need much equipment. Let me share some of my top outdoor routines to enjoy in nature.

Studies from the University of Essex in England show that outdoor exercises boost mood and self-esteem. A 30-minute outdoor workout can burn about 250 calories and build muscle. The quick cardio meltdown workout has you moving non-stop for reps without breaks.

Outdoor workouts can work out different muscles like your triceps, shoulders, core, chest, and more. Stand-up paddleboarding (SUP) is a great full-body exercise that helps with core stability and control.

The basketball court HIIT workout is great for burning calories and improving your breathing. Fitness scavenger hunts are a fun way to mix up outdoor workouts. They let you explore and use landmarks as part of your exercise.

But, remember to watch out for the risks of summer outdoor workouts. Heat can cause illnesses like heat exhaustion and heat stroke. Symptoms include a lot of sweating, a fast heartbeat, feeling dizzy, nausea, and even fainting.

Humidity can make it hard for your body to cool down. This increases the risk of dehydration and heat illnesses. Poor air quality can also irritate your lungs, trigger asthma, make allergies worse, and cause infections.

To stay safe, check the weather, drink plenty of water, and wear the right clothes. Adjust your workout intensity and time based on the weather. Knowing the signs of heat illnesses and checking air quality can also help you stay safe.

Outdoor Workouts for Full-Body HIIT

Outdoor workouts, like high-intensity interval training (HIIT), are great for building muscle and endurance. HIIT mixes strength training and cardio. It quickly raises your heart rate, making it perfect for outdoor sessions. Here are three fun HIIT workouts you can do outside.

HIIT Workout #1

This workout doesn’t need any equipment and can be done on grass or pavement. Start with a 5-10 minute warm-up. Then, do 20 high knees, 20 squats, 30 seconds of jumping jacks, 15 pushups, 20 butt kicks, 20 walking lunges, and a 30-second plank. End with a 5-10 minute cool-down.

HIIT Workout #2

You only need a jump rope for this workout. Begin with a 5-10 minute warm-up. Then, jump rope for 50 skips, do 15 pushups, jump rope for 50 more skips, 20 squats, jump rope for 50 skips, a 30-second plank, and jump rope until you can’t go anymore. Finish with a 5-10 minute cool-down.

HIIT Workout #3

If you have a sports court, like a soccer field, basketball court, or tennis court, this workout is great. After a 5-10 minute warm-up, do 30 seconds of side shuffles in both directions. Then, walk planks in both directions for 30 seconds. Next, do side leaps, bear crawls, and standing toe taps on a bench or box for 30 seconds each. End with a 5-10 minute cool-down.

Remember, the key to these outdoor HIIT workouts is to push hard during the intense parts and rest well. Do each circuit 2-3 times for a full-body workout that burns calories.

Outdoor Park Bench Workout

Want to make your fitness routine more exciting and use the outdoors? Try an outdoor park bench workout. It’s a simple way to work out using just a bench and your body. This routine targets many muscles and boosts your heart rate.

Start with Circuit 1 twice, then Circuit 2 twice. Rest for one minute between circuits. Circuit 1 has Single-leg split squats, Pushups, Bench Jumps, and Mountain climbers. Circuit 2 has Rear elevated split squat jumps, Triceps Dips, Burpee bench jumps, and Quick feet.

Do each exercise in both circuits for 10-12 reps. Mountain climbers and Quick feet should last 30 seconds. You can change some exercises to make it harder or easier. Follow the tips for doing each exercise right to avoid getting hurt and work out better.

Exercise Reps
Single-leg split squats 10-12
Pushups 10-12
Bench Jumps 10-12
Mountain Climbers 30 seconds
Rear elevated split squat jumps 10-12
Triceps Dips 10-12
Burpee bench jumps 10-12
Quick Feet 30 seconds

The outdoor park bench workout has six moves that work different muscles with just a bench. You can do it four days a week. Each set has one exercise done back to back, repeated 2 to 3 times. This routine lets you enjoy the outdoors while getting a full-body workout that tests your strength and heart health.

Outdoor Cardio Burn

Get ready to boost your fitness with an exciting outdoor cardio workout! This high-energy routine will help you burn calories, improve endurance, and enjoy the beauty of nature.

Other Cardio Ideas

There are many ways to make your outdoor fitness fun and challenging. Put on your sneakers for these exciting activities:

  • 100-meter sprints for a burst of speed and power
  • Challenging agility drills to improve coordination and reflexes
  • Invigorating hill running to strengthen your legs and lungs
  • Laps around the park with periodic sprints for a full-body workout

Outdoor cardio lets you choose what works best for you. Enjoy the fresh air, connect with nature, and feel the joy of moving your body.

Remember to warm up and cool down to stay safe and get the most out of your workout. With creativity and determination, your outdoor space can become a fun fitness area. So, put on your shoes, go outside, and start burning calories in style!

Outdoor Workouts

Outdoor workouts are a great way to refresh and energize yourself. They let you use nature and different landscapes to make your workouts better. You can work on building muscle, getting fitter, or just enjoying the outdoors with many outdoor workout options.

Outdoor workouts are very flexible. High-intensity workouts can fit right into your outdoor routine. For example, a park bench can be a great tool for exercises that work many muscles.

  • Do push-ups, dips, and step-ups on the bench for a full-body workout.
  • Boost your cardio by jumping rope, running up stairs, or sprinting between benches.
  • Get creative with your workouts to make them more fun and interesting.

To get the most out of outdoor workouts, use the outdoors to your advantage. Focus on safety, adjust your goals, and learn outdoor skills. This way, you can make your fitness journey rewarding and life-changing. So, put on your shoes, go outside, and see what you can do with your outdoor workouts.

outdoor workout

Hiking for Outdoor Fitness

Hiking is a great way to stay fit outside. It’s easy on your joints and works out your whole body. You’ll get stronger in your lower body and keep your core stable on rough paths. A 170-pound person can burn about 693 calories in a 90-minute hike.

Before you start hiking, slowly increase how far and high you go each week. Start with 12-16 miles and 1,500-2,000 feet of climbing. Then, aim for 24-28 miles and 3,500-4,500 feet of climbing over 12 weeks. This way, you won’t get hurt and will be ready for the hike.

It’s important to do cardio and strength training before you hike. Walking, running, and using a stair stepper are good cardio options. Strength training should focus on your legs, core, arms, and back. Doing exercises like squats and push-ups will help.

Having the right gear is key for a good hike. Good shoes, trekking poles, and a comfortable pack are must-haves. Also, doing exercises to keep your body flexible can prevent injuries.

Hiking is great for people of all ages. By slowly getting fitter and using the right gear, you can tackle any hike. You’ll enjoy nature and get many health benefits.

Outdoor Sports Activities

Outdoor sports are a fun way to stay fit and healthy. You can try skiing, snowboarding, paddleboarding, or swimming. These activities boost your heart rate and challenge your body.

Skiing and Snowboarding

Skiing and snowboarding are great all year round. They help improve your heart health and strength. You need balance and coordination for these sports.

They also burn a lot of calories. For example, skiing for an hour can burn 385 calories if you weigh 170 pounds.

Stand-Up Paddleboarding

Stand-up paddleboarding is very popular. It’s a full-body workout that strengthens your core and lower body. Paddling works your arms, shoulders, and back too.

It’s a fun way to exercise outdoors.

Swimming

Swimming is great whether you’re in a pool or a lake. It works your upper body, like your chest and arms. It also strengthens your core and boosts heart health.

Swimming for 30 minutes can burn 270 calories if you weigh 170 pounds.

Recreational Sports

If you like playing sports, there are many outdoor options. Tennis, soccer, and basketball can burn 460-616 calories per hour. Golf is slower but still burns 345 calories per hour, needing core and upper body strength.

Low-Impact Outdoor Cardio

If you want to add low-impact cardio to your outdoor workouts, try these: inline skating, roller skating, bike riding, and. These activities boost your heart rate without the joint stress of running.

Inline Skating or Roller-Skating

Inline or roller skating is a fun way to get your heart rate up. It works your calves, hamstrings, and glutes. A 170-pound person can burn about 424 calories in 30 minutes of skating. It’s a great way to build endurance and enjoy the outdoors.

Bike Riding

Biking is a top choice for low-impact cardio. It works your glutes, hamstrings, quads, calves, arms, shoulders, and back. Outdoor biking targets your core more than a stationary bike. A 170-pound person can burn around 308 calories per hour at a casual pace.

Kayaking

Kayaking is a great summer activity that’s easy on the joints. It strengthens your upper body and core while giving you a cardio workout. In an hour of casual kayaking, a 170-pound person can burn about 385 calories. It’s a fun way to stay fit and explore nature.

Activity Calories Burned (170-lb person)
Inline Skating 424 calories (30 minutes)
Bike Riding 308 calories (1 hour)
Kayaking 385 calories (1 hour)

outdoor cardio

Always talk to a healthcare professional before starting a new exercise routine, especially if you have health issues or injuries. Enjoy your outdoor cardio workouts and the benefits of exercising in nature!

Outdoor Workout Gear

Looking to build muscle or boost endurance? The right gear makes a big difference. From pull sleds to kettlebells, there’s a lot to choose from. Let’s check out some key pieces for your outdoor workouts.

Pull Sled

The pull sled is light, easy to carry, and costs less than 30 pounds. It’s perfect for full-body exercises outdoors. Walking backward with it strengthens your knees.

Sandbags

Sandbags are versatile and great for outdoor training. They work for many exercises, like lunges and deadlifts. They help build strength and power across your body.

Kettlebells

Kettlebells are small, easy to move, and very useful. They improve grip, core strength, and balance. They also offer a tough workout for strength and cardio.

Weight Plates

Weight plates are useful without dumbbells or a barbell. They have holes for your hands, perfect for lunges and shrugs. They’re great for outdoor exercises.

Dumbbells

Dumbbells are essential for outdoor workouts. REP offers many types, like adjustable and rubber-coated ones. They’re easy to carry and prevent rolling during exercises.

Medicine Balls

Medicine balls help with explosive moves, core strength, and coordination. You can do wall balls or partner exercises like cleans and throws outside.

Plyo Boxes

Plyo boxes are designed to stay put and protect you during jumps. They’re safer than using benches for plyometric exercises.

Yoke

The Oxylus™ yoke is great for many exercises like yoke carries and squats. It’s compact, making it easy to take outside for a full workout.

Choosing the right outdoor gear boosts your fitness. It helps you build muscle, increase endurance, and enjoy working out outside. So, get your gear ready for your next outdoor workout!

Conclusion

Outdoor workouts give me a break from the usual gym. They let me enjoy nature while keeping fit. I can do HIIT, strength training, or cardio outside. This way, I can build muscle, get stronger, and feel better overall.

Studies show many benefits of outdoor exercise. People who work out outside tend to stick with it and feel happier. Being outside also helps with sleep and gives us Vitamin D. This vitamin is key for strong bones, muscles, and nerves.

When I put on my sneakers and go outside, I’m ready for a great workout. Outdoor exercise challenges me, lowers stress, and boosts my mood. Let’s enjoy the fresh air, different landscapes, and the chance to meet others outside. Let’s make the most of summer with outdoor workouts.

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