https://www.healthline.com/nutrition/outdoor-workout-ideas

Warm Weather Workouts: 13 Outdoor Workout Ideas

Medically reviewed by Jennifer Mathe, MS, CSCS, NATA-BOC — Written by Katey Davidson, MScFN, RD, CPT on March 15, 2022

• Outdoor HIIT workouts
• Park bench workout
• Outdoor cardio workout
• Other outdoor workout ideas
• Bottom line

When you see clear blue skies and feel the warm sun, all you want to do is be outside. And if you’re an avid gym-goer, this may mean trading an indoor gym workout for one outdoors.

Fortunately, there are many ways to stay active outdoors — with or without equipment. Here’s a detailed list of outdoor workouts and activities you can try.Juno/Stocksy United

Outdoor full-body HIIT workouts

Before lacing up your running shoes, consider which exercises you’ll be doing, your goals, and the equipment you have available.

High intensity interval training (HIIT) combines strength training and cardio to raise your heart rate quickly. It’s ideal for outdoor workouts since it requires little or no equipment.

Remember to properly warm up before starting exercise. This can include some light cardio and dynamic mobility exercises. 

Additionally, when you complete your workout, be sure to spend a few minutes cooling down with some light stretching or walking to allow your heart rate to return to normal.

HIIT Workout #1

This workout requires no equipment and can be done on grass or pavement. If needed, you can adjust the number of reps and time based on your fitness level.

• 5–10-minute dynamic warmup (e.g., light jog, jumping jacks, arm circles, leg swings)
• 20 high knees
• 20 squats
• 30 seconds jumping jacks
• 15 pushups
• 20 butt kicks
• 20 walking lunges
• 30-second plank
• 5–10-minute cooldown (e.g., walk around the park, light stretching)

HIIT Workout #2

This workout is great for increasing your heart rate and improving full-body strength. The only equipment you’ll need is a jump rope. Take a 20–60-second break between exercises as needed.

• 5–10-minute dynamic warmup (e.g., light jog, jumping jacks, arm circles, leg swings)
• 50 skips using jump rope
• 15 pushups
• 50 skips using jump rope
• 20 squats
• 50 skips using jump rope
• 30-second plank
• jump rope skipping until failure (as many as you can before needing to stop)
• 5–10-minute cooldown (e.g., walk around the park, light stretching)

HIIT Workout #3

This workout is great if you have access to a soccer field or a basketball or tennis court. Perform each exercise along the painted lines to use as a guide. Repeat the workout as desired and adjust the time as needed.

• 5–10-minute dynamic warmup (e.g., light jog, jumping jacks, arm circles, leg swings)
• 30 seconds side shuffles (both directions)
• 30-second walking plank (both directions)
• 30 seconds side leaps (Jump to the side from one leg, land on the other leg, and repeat.)
• 30 seconds bear crawls (Check out this article for a how-to.)
• 30 seconds standing toe taps (on bench, box, or step)
• 5–10-minute cooldown (e.g., walk around the park, light stretching)

Outdoor park bench workout

If you’re out in the park and have access to a bench, you can use it to get in a great workout. Make sure to select a stable bench that will not tip over and can hold your weight. 

Repeat the workout as many times as you want. You can also adjust the number of reps and time for each exercise to suit your needs.

• 5–10-minute dynamic warmup (e.g., light jog, jumping jacks, arm circles, leg swings)
• 20 incline pushups (against bench)
• 30 seconds stepups
• 30 seconds V-crunches (Sit on the end of the bench with your hands gripping edge of seat. Start with your legs outstretched at a 45-degree angle, then pull them in toward your chest, bending your knees.)
• 15 triceps dips
• 10 Bulgarian split squats per side
• 30 seconds incline mountain climbers(hands on bottom of bench)
• 20 seconds box jumps
• 5–10-minute cooldown (e.g., walk around the park, light stretching)

Outdoor cardio burn

If you’re looking to improve your cardio, here’s a great high intensity cardio workout:

• 5–10-minute dynamic warmup (e.g., light jog, jumping jacks, arm circles, leg swings)
• 100 skips using jump rope at light pace
• 1-minute break
• 100 skips using jump rope at moderate pace
• 1-minute break
• 100 skips using jump rope at fast pace
• 1-minute break
• fast-paced skipping until failure (as many skips as you can do before needing to stop)
• 5–10-minute cooldown (e.g., walk around the park, light stretching)

Other cardio ideas

• 100-meter sprints (Use the distance between streetlights if you’re unsure how far this is.)
• agility drills
• soccer field sprints (Sprint along short side, jog along long side.)
• stairs (Find a long staircase to run up and down.)
• hill running
• laps around park (Include sprints to increase heart rate.)

SUMMARY

Most high intensity workouts can be done outside with minimal equipment. A park bench can be a great workout tool. Just be sure it’s stable and can support your weight. 

For the ultimate cardio burn, try jumping rope, running up stairs, or sprinting.