Last updated on January 23rd, 2019
4 Workouts You Can Do Outside
It’s that time of year where you finally want to be outside again! I personally love being outside and of course, all the activity that comes with it! One of my favorite parts about this time of year is that taking your workouts outside is not only possible but practical (and I’m petty sure why body weight exercises were invented!)
With the sun shining and weather starting to warm up, training outside of the house is a no brainer. Being outside and enjoying the fresh air while you work up a sweat is actually rather enjoyable and a great way to boost your mood!
My other favorite part of working out outdoors is that your kids can join you! They can either get active with you or run around playing. Either way, everyone gets some fresh air and a sweat!
That said, you probably don’t want to lug all your equipment outside just to play with. Which means, you either need to switch up your training or get creative.
Below are four programs you can do outside. I wanted to keep it simple for you and keep the equipment to a minimum but if you have a Trx that’s another awesome way to get active outside (and one of my favorites!). I loop my trx straps around a tee branch and am good to go.
If you have a backyard workouts are even better. With only one dumbbell I promise you can work up quite a sweat (check out a video circuit workout here)
But I wanted to keep these workouts simple for you so you don’t need to bring anything with you except some water! As a coach (you can check out my training website here), I help my clients get a workout in absolutely anywhere! And backyard workouts are some of my favorites- so grab some water, shoes and get sweaty!
Note: these workouts are not geared towards new moms as there’s a bit too much impact.
Workout #1 Hill Sprints
So oddly enough while I hate running I actually enjoy hill sprints (what a freak eh?). If you’re looking to step up your game, get a cardio hit and really target your glutes and hamstrings hill sprints are a great option.
Below is a picture of my daughter and I right before I’m about to rock some hill sprints of my own!
How to perform
Run up the hill as fast as possible
Walk back down
Rest ten seconds
Repeat for a total of 16 rounds.
Note: Depending on how big your hill is you may need a bit more rest at the bottom or less rounds. Judge by how you feel and try to beat your times/rounds every other week.
One of the main reasons I like sprints is that they’re fast and the workout is over in no time (bonus!). So find a hill (a practical one!) in your area and get to work!
Workout #2 Backyard Bodyweight Circuit
Using your own bodyweight is a great way to work up a sweat and force your muscles to activate. Make sure you’re really contracting the muscles in question instead of just going through the motions
- Walking lunges 10/leg
- Push Ups 12
- Squat with step out 10
- Reverse Plank Walks (crab) 30s
- Mountain Climbers 30s
Perform all exercises for the prescribed number of repetitions in order. Rest at the end of the set and repeat for a total of 2-3 rounds depending on how much time you have!
This workout is great to get your legs firing and warm. It’s pretty quick, requires no equipment and definitely gets you moving!
Workout #3 The Leg Burner Bench Workout
For this workout you’ll need access to anything elevated! A bench, stairs on a deck, a kids picnic table – anything. Safety first though, make sure it’s secure!
- Bulgarian Split Squats 10/leg
- Feet Elevated Glute Bridge 20
- Close grip push ups 8-10
- Around the world lunge 5 rounds per leg
- Crab Walk 30s
Perform all exercises for the prescribed number of repetitions in order. Rest fully at the end of the set and repeat for a total of 2-3 rounds depending on how much time you have!
This particular workout is very much leg dominant so take your breaks if you need them!
Workout #4 Skipping
I used to hate skipping but it really is a great workout. And it’s even more fun if you have school age kids because they can join! Keep it simple and challenge them to a skip off or just join them in playing!
Slow skip 30s
Fast skip 20s
Repeat for a total of 8 rounds
Slow skip 20s
Fast skip 20s
Repeat for a total of four rounds
If you haven’t skipped in a while be prepared for your calves to be a bit warm. And remember, if you’re a mama and feel any downward pressure or have any leaking stop skipping! This means that the impact is a bit too much (and most definitely not good for you) and my advice would be to check out a pelvic floor physio to help.
Don’t forget to pin these outdoor workouts!
Working out outside is fun, mood boosting and definitely sweaty. It makes for a nice change in scenery after long months inside and even better that you can get your kids involved. These four workouts are quick, sweaty and effective but remember to have fun! Do workouts/activities you enjoy not ones you “have” to.
Quick Tip: You may not need any for these workouts, but my go-to store for equipment is Pro Source! They have awesome gear at fair prices.. plus, if you use the code “mamabear15” you save fifteen percent on the best price on the site – win!
What’s your favorite outdoor activity?