Working out at an outdoor gym can be a great way to get fit and enjoy the fresh air at the same time. Outdoor gyms are becoming more and more popular, with many parks and public spaces now offering free fitness equipment that people can use.
Outdoor gyms don’t require a membership fee, this makes it an accessible option for people on a tight budget who still want to maintain an exercise routine.
There are many positive benefits of working out is that it gets you out in nature. The fresh air, sunlight, and scenery can improve your mood and reduce stress levels. This can make your workouts more enjoyable and help you stick to a fitness routine.
When you’re working out outside, you’re more likely to see other people using the equipment and this can create a sense of community. You may even meet new workout buddies to make your sessions more fun.
Best outdoor gym workouts
So what are some of the best outdoor gym workouts you can try?
Working out in outdoors gym can be a refreshing change of pace from the typical gym routine. Not only does it provide a change of scenery, but outdoor workouts also offer unique benefits that can enhance your fitness journey
Here are some of the best outdoor gym workouts to try:
1. Bodyweight Exercises:
Bodyweight exercises use your own body as resistance, so you don’t need any special gear. You can do them anywhere outdoors, making them perfect for working out in nature.
Some bodyweight exercises are push-ups, squats, lunges, and burpees. These work different muscle groups in your arms, legs, core, and more. They help build strength, endurance, and muscle tone.
Let’s take a look at some popular bodyweight exercises:
Push-ups: This is a common exercise that works your chest, shoulders, and arms. Start in a high plank position with your hands shoulder-width apart, lower your body by bending your elbows, and then push back up. You can modify push-ups by doing them on your knees or against a wall.
Squats: Squats are excellent for working your lower body, including your quadriceps, hamstrings, and glutes. Stand with your feet apart, bend your knees to lower your body, then push back up. Keep your chest up and your weight on your heels.
Lunges: Lunges are great for targeting your legs and glutes. Stand with your feet hip-width apart, take a step forward with one leg, lower your body until both knees are bent at 90 degrees, then push back up. Repeat with the other leg.
Jumping jacks: Jumping jacks are a fun and effective cardio exercise. Start with your feet together and your arms by your sides. Jump your feet out to the sides while raising your arms overhead. Jump back to the starting position and repeat the movement several times.
Burpees: This full-body exercise combines a squat, a plank position, and a jump. Start in a standing position, squat down, place your hands on the floor, jump your feet back into a plank position, do a push-up, jump your feet back to the squat position, and then jump up explosively. Repeat the sequence.
Planks: This is great for strengthening your core muscles. Start in a high plank position with your hands directly under your shoulders and your body aligned in a straight line from head to toe. Hold this position for as long as you can while keeping good form.You can also do planks on your forearms.
Tricep dips: Tricep dips specifically target the muscles at the back of your arms, helping to tone and strengthen them. Sit on the edge of a chair or bench with your hands gripping the edge, slide your bottom off the seat, and lower your body by bending your elbows. Push back up to the starting position. you can bend your knees and reduce the intensity of the exercise.
The great thing about bodyweight exercises is that they can be made easier or harder to match your fitness level, whether you’re just starting or you’re an experienced exerciser.
2. Exercises Using Outdoor Gym Equipment
Outdoor Barbells: Outdoor barbells are weight-lifting bars designed specifically for use in outdoor gyms or fitness areas. They are made to be more durable and weather-resistant than regular indoor barbells, allowing them to withstand the elements and harsh conditions.
Best Outdoor barbells have features like rust-resistant coatings and waterproof grips to prevent damage from prolonged exposure to the outdoors. This allows people to do weight training exercises outside, rather than being limited to indoor gym facilities.
It is important to use outdoor barbells which are well-constructed from reputed brands to prevent injuries.
Portable Resistance Band: A portable resistance band set is a versatile and lightweight fitness tool that can be used for strength training and stretching exercises. It typically includes different bands with varying levels of resistance.
Some common exercises using resistance bands include bicep curls, squats, rows, and shoulder presses.
Best Portable resistance bands are convenient for outdoor workouts as they are easy to carry and can be used anywhere. They provide a challenging workout by creating resistance throughout the range of motion. Resistance band exercises can help improve strength, flexibility, and muscle endurance.
Outdoor Adjustable dumbbells: Outdoor dumbbells are a type of fitness equipment that you can use outside, such as in a park or your backyard. They are similar to the dumbbells you might find in a gym, but they are designed to be used in an outdoor gym.
Best Outdoor dumbbells are versatile and portable, allowing you to target different muscle groups with a range of weights to suit your fitness level. Exercising outdoors with dumbbells provides a refreshing change from indoor workouts, letting you enjoy nature while strength training.
TRX Pro4 System: The TRX Pro4 System is a suspension training system that uses bodyweight exercises to build strength, flexibility, and core stability. It consists of adjustable straps that can be anchored to various outdoor structures, such as trees or posts.
TRX Pro4 System is portable and can be easily set up outdoors for a full-body workout. It is suitable for all fitness levels and can be adjusted to increase or decrease the intensity of the exercises.
CrossRope: The CrossRope Classic is a jump rope system designed for cardio and full-body workouts. It consists of weighted ropes that can be easily adjusted to different lengths. Jumping rope is a high-intensity exercise that engages multiple muscle groups, including the legs, arms, and core.
A Good Classic CrossRope allows for various jump rope exercises, such as single jumps, double unders, and criss-crosses.It is a portable fitness tool that can be used outdoors for an effective cardio workout.
3. Cardio Exercises:
Cardio exercises get your heart pumping and improve your cardiovascular health. They’re essential for keeping your heart healthy and burning calories.
Some awesome outdoor cardio options include running, cycling, and high-intensity interval training (HIIT). These activities boost your endurance, burn fat, and improve your overall fitness.
Cardio exercises, also known as cardiovascular or aerobic exercises, are activities that increase your heart rate and make you breathe harder. These exercises are beneficial for your overall health and fitness. They help improve your cardiovascular system, strengthen your heart and lungs, and burn calories. Here are the most popular outdoor cardio exercises:
Walking: Walking is a simple and accessible cardio exercise that can be done anywhere. This type of exercise is low-impact and suitable for people of all fitness levels, making it accessible for everyone.
Running: Running is a high-impact cardio exercise that can help improve endurance and burn calories. You can perform this exercise either outdoors or on a treadmill, depending on your preference and the available space.
Cycling: Cycling, whether on a stationary bike or outdoors, is a great cardio exercise that targets the lower body muscles and improves cardiovascular fitness.
Swimming: Swimming is a gentle exercise that works your whole body. It’s good for your heart and helps build muscle.
Jumping rope: Jumping rope is a fun cardio exercise you can do anywhere. It improves your coordination, quickness, and endurance.
High-Intensity Interval Training (HIIT): High-Intensity Interval Training (HIIT) involves periods of intense exercise followed by rest. It’s an efficient way to improve your fitness and burn calories.
Stair climbing: Stair climbing is a simple cardio exercise you can do at home, in a building, or at a park. It strengthens your lower body and gets your heart rate up.
Before starting any new Workout program, it’s important to talk to a healthcare professional, especially if you have any health conditions.
4. Flexibility and Balance
Exercises that focus on flexibility and balance are just as important as cardio and strength training. They help maintain joint mobility, prevent injuries, and improve your overall body control.
Outdoor activities like yoga and functional fitness movements on playgrounds are great for flexibility and balance. Practicing yoga outside lets you connect with nature while improving your flexibility, strength, and mindfulness.
Functional fitness moves that you might find on outdoor fitness equipment engage multiple muscle groups and boost your coordination, agility, and balance.
The great thing about working out outdoors is you can mix and match all these different exercises to create your custom workout. Get creative, have fun, and enjoy the fresh air!
Combining Exercises for a Full-Body Workout
To get the most out of your outdoor workouts, try combining different exercises for a full-body routine. Here’s a sample workout plan that includes cardio, strength, and flexibility exercises:
Sample Weekly Outdoor Workout Plan
To help you get started, here’s a sample weekly workout plan to get the most from your outdoor workout.
| Day | Activity | Details |
| Monday | Cardio Day | Warm-Up: 5-minute fast walk Main Workout: 30 minutes of jogging or fast walking, with 1-minute bursts of faster jogging or running Cool Down: 5-minute walk |
| Tuesday | Strength Day | Warm-Up: 5-minute easy jog Main Workout: Push-Ups: 3 sets of 10-15 reps, Squats: 3 sets of 15-20 reps, Lunges: 3 sets of 10-12 reps per leg, Planks: 3 sets of 30-60 seconds Cool Down: Stretching (legs and shoulders) |
| Wednesday | Flexibility and Balance Day | Warm-Up: 5-minute fast walk Main Workout: 30-minute yoga with poses like Downward Dog, Tree Pose, Child’s Pose Stretching all major muscles Cool Down: Gentle walking and deep breathing |
| Thursday | Cardio and Strength Combo Day | Warm-Up: 5-minute fast walk Main Workout: Jumping Jacks: 3 sets of 30 seconds, Running Stairs or Hill Sprints: 3 sets of 30 seconds, walking back down to rest, Bodyweight Strength Circuit: Push-Ups, Squats, Lunges (2 rounds) Cool Down: 5-minute walk and stretching |
| Friday | Rest or Light Activity Day | Rest or light activities like a gentle walk, easy yoga, or stretching |
| Saturday | Full-Body Workout | Warm-Up: 5-minute easy jog Main Workout: Cardio: 15 minutes jogging or fast walking, Strength Circuit: Push-Ups, Squats, Lunges, Planks (3 rounds), Flexibility: 10 minutes of stretching or yoga Cool Down: 5-minute walk |
| Sunday | Active Fun Day | Fun activities like hiking, biking, playing a sport, or dancing |
Things to Consider Before Starting Outdoor Workouts
Before starting outdoor workouts, there are several important factors to consider to ensure a safe and effective exercise routine.
Here are some important points to remember to ensure you perform the exercises correctly and safely:
Listen to Your Body: Pay attention to any signs of fatigue, pain, or discomfort during your workout. It’s important to listen to your body and take breaks or modify your routine as needed to prevent injuries.
Buddy Up or Inform Someone: Exercising with a partner can make workouts more enjoyable and provide an added safety net. If you plan to go alone, make sure to inform someone about your whereabouts, expected time of return, and what to do if you don’t contact them by the appointed time.
Check the Weather: Before heading out, check the weather forecast to avoid exercising in severe weather conditions. Dress appropriately for the temperature and wear bright colors or reflective clothing to enhance visibility.
Build Gradually: Assess your current physical ability and experience outdoors before pushing yourself too hard. Start with shorter distances or less intense activities and gradually increase as your fitness level improves.
Stay Hydrated and Nourished: Dehydration can be a common risk during outdoor workouts, especially in hot weather. Drink plenty of water before and during your workout, and consider bringing a full water bottle with you. If your workout will last longer than an hour, pack additional nutrition to fuel your body.
Know Your Route: Begin with familiar areas and choose well-marked trails or roads with good lighting and less high-speed vehicle traffic. Take a photo of the trailhead map or use GPS apps to navigate effectively. Stay fully engaged and aware of your surroundings.
Seek Professional Guidance: If you’re new to outdoor workouts or have specific fitness goals, consider consulting with a fitness professional or trainer who can provide guidance and create a personalized workout plan for you.
Remember, safety should always be a priority when engaging in outdoor workouts. By following these considerations, you can make the most of your outdoor exercise routine while minimizing the risk of injuries.
Final Words: Best Outdoor Gym Workouts
Outdoor workouts are a versatile and enjoyable way to stay active. They allow you to connect with nature, breathe fresh air, and experience the joy of movement without the constraints of a gym. By incorporating a variety of exercises and staying motivated, you can achieve your fitness goals and maintain a healthy lifestyle.
So grab your sneakers, head outside, and start exploring the endless possibilities of outdoor fitness. Your body and mind will thank you!
