It’s hard to get yourself to work out in a dark gym when the sun is shining outside. Especially since you can build muscle just as effectively with your own body weight as with lifting iron. All you really need is something to push or pull and some space to move your body and activate all the muscles that you otherwise only train indoors. Tone and build strength while enhancing your tan with this outdoor workout you can do at the local park.
Benefits of exercising outdoors
There are a number of benefits associated with an outdoor strength or cardio workout, including increased calorie burning and a great mood boost. The main reason for the first benefit: Exercising outdoors challenges your muscles with rises, falls and obstacles. In addition, you will improve your mood and your self-esteem when you exercise outdoors.
Jump into your usual routine by completing this outdoor workout cycle. Try it in your backyard or in a local park – these outdoor exercises will burn calories while you build muscle. So if you want something that is fun, fresh and gets you started, read on for a unique outdoor workout you can do alone or with a group.
1-hour outdoor training: trial program
This classic form of exercise is ideal for staying healthy and fit.
- 5 minutes heating
- 20 minutes of endurance training
- 30 minutes of strength training
- 5 minutes cooling / stretching
All you need for this workout is your body, a jump rope (optional), a timer or watch, comfortable workout clothes and shoes, and a safe place to move.
Start with warm-up exercises
Before you start the outdoor workout, warm up dynamically for at least five minutes – for example with powerwalking, light jogging, jumping jacks, arm circles or leg swings.
Cardio training outdoors
If you want to improve your cardiovascular system, here is an excellent high-intensity outdoor workout:
- 100 jumps with the jump rope at a light pace – so take a 1 minute break
- 100 jumps with the skipping rope at a moderate pace – then rest again for 1 minute
- 100 jumps with the skipping rope at a high pace and 1 minute rest
- Quick jump to failure – as many jumps as you can until you can no longer
Other ideas for cardio training include:
- 100 meter sprint: use the distance between the street lights if you are not sure how far it is
- agility exercises
- Sprint on the football field: sprint on the short side, jog on the long side
- Stair run: Find a long staircase to run up and down
- Laps in the park: Build sprints to get your heart rate up
30 minutes of strength training – legs, arms and core
Bodyweight exercises are a great way to build muscle. Remember that the individual fitness level is always extremely important. Good shape increases the performance of your workout and prevents injuries. Take your time and run as many laps as you can in 30 minutes.
- 10 lateral jumps: Targets buttocks, quads, calves and glutes
Stand upright with your feet together. Bend your knees and jump to the left side as far as you can, landing on your foot. Make sure your core stays taut. Hold your right leg up, bend your left knee and jump back to your right side as far as you can.
- 10 Lunges: Processes quads, glutes, buttocks, calves and core
Stand with your feet hip-width apart. Take a big step forward with one leg while holding most of your weight on the forefoot and lowering your hips. Lower yourself until your back knee almost touches the floor (90 degree bend in both knees). Push yourself up again.
- 10 Squats: Processes quads, hamstrings, glutes and core
Stand with your feet hip-width apart and turn your toes slightly outward. Lower your hips back and down with your knees behind your toes. Be careful not to bend your knees inward and use your glutes to lift yourself up.
- 15 push-ups: train chest, biceps, triceps, shoulders and core
The exercise can be performed on the lawn, a park bench or on your knees if you prefer. Place your hands flat on the floor or on a bench in the park just below your shoulders. The feet should be slightly more than hip width apart on the floor. Your legs are right behind you, your toes are bent. Keep a straight line from head to heels, lowering the chest to the floor with the elbows close to the body. Stretch your arms out and push your body off the floor and back.
- 15 dips: train the triceps, shoulders and core
This bodyweight exercise can be performed on a park bench or a sturdy chair. Sit down and place your hands on either side of your hips. Lift your butt off the chair while supporting your weight with your hands. Bend your elbows to a 90 degree angle, then return to the starting position.
- 12 hanging knee raises: Aim at the abdominal muscles
Hold on to a stable, low branch, jungle gymnastics or other elevated hold with your palms facing forward. Keep your arms fully extended, exhale as you bend your knees, and slowly bring them up to your abdominal muscles. Inhale as you slowly release.
Outdoor training: cool down
Finally comes 5-10 minutes of cooling. For example, you can go for a walk in the park or stretch your muscles. This will also allow your heart rate and muscles to return to normal.