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Outdoor workouts: benefits of training outdoors and our top 5 outdoor exercises

Outdoor workouts have become increasingly popular, and more people are realizing the benefits of exercising in natural surroundings. Combining physical activity with the outdoor environment is a unique experience that benefits both your training and well-being. But what is it about nature and outdoor exercise that’s so good? In this article, we explore the various benefits of out and provide a few tips on which exercises are particularly good for doing outside.

What are the benefits of outdoor workouts?

Training outdoors can have a number of positive effects on mind and body. And it’s really fun! Here are some of the key benefits:

Fresh air and natural surroundings

Outdoor exercise gets you out in the fresh air enjoying nature, which can have a stress-reducing effect. What’s more, breathing fresh air provides better oxygenation than indoor environments and can lead to better concentration, as the brain receives more oxygen.

Variation in terrain and environment

The outdoors offers varied terrain and environments to explore, such as parks, forests, beaches and mountains, which means a chance to enjoy a more varied workout. Challenge yourself in your next workout by trying out a new location!

The sun’s benefits

By exercising outdoors, you get to soak up the amazing benefits of the sun, giving your body more natural vitamin D and boosting your immune system.

More motivation

Workouts should be fun, and what’s more fun than being able to challenge your body in new ways? Many people (including us at STRONGER) find that outdoor workouts feel more motivating and fun than working out in the gym. The varied environment and different ways to train help keep a training routine interesting and motivating.

More space and flexibility

The outdoors has plenty of room to move around in, allowing you to practice various exercises and movements without any restrictions.

Lower cost

Luckily, using the outdoors for workouts is free. Who needs dumbbells and barbells when you can use rocks and trees or challenge yourself doing hill intervals?

What are the benefits of outdoor workouts?

Training outdoors can have a number of positive effects on mind and body. And it’s really fun! Here are some of the key benefits:

Fresh air and natural surroundings

Outdoor exercise gets you out in the fresh air enjoying nature, which can have a stress-reducing effect. What’s more, breathing fresh air provides better oxygenation than indoor environments and can lead to better concentration, as the brain receives more oxygen.

Variation in terrain and environment

The outdoors offers varied terrain and environments to explore, such as parks, forests, beaches and mountains, which means a chance to enjoy a more varied workout. Challenge yourself in your next workout by trying out a new location!

The sun’s benefits

By exercising outdoors, you get to soak up the amazing benefits of the sun, giving your body more natural vitamin D and boosting your immune system.

More motivation

Workouts should be fun, and what’s more fun than being able to challenge your body in new ways? Many people (including us at STRONGER) find that outdoor workouts feel more motivating and fun than working out in the gym. The varied environment and different ways to train help keep a training routine interesting and motivating.

More space and flexibility

The outdoors has plenty of room to move around in, allowing you to practice various exercises and movements without any restrictions.

Lower cost

Luckily, using the outdoors for workouts is free. Who needs dumbbells and barbells when you can use rocks and trees or challenge yourself doing hill intervals?

Exercises for outdoor workouts

Here are some of our favorite outdoor workouts, plus how to make the most of nature’s own training equipment. Print it out and save it for the next time you train outdoors.

Warm-up: 5-10 minutes of jogging. Ideally to a place that makes you feel good and inspires you.

Hill lunge: Perform 3 sets of 10-12 steps (5-6 per leg) uphill. Take a short rest between the sets.

Tree trunk jump: Perform 4 sets of 10 jumps non-stop across a tree trunk or line on the ground. Rest for 30 seconds between sets.

Park bench step-ups: Do 3 sets of 12-15 step-ups/high jumps on a park bench or fallen tree (keep your balance). Rest for 30 seconds between sets.

Tree trunk leg lifts: Do 3 sets of 12-15 leg lifts. Lie down and hold onto a tree trunk. Activate your core and pull your legs straight up and then lower them slowly towards the ground. Rest for 30 seconds between sets.

Mountain climbers: Do 3 sets of 30 seconds of mountain climbers at a fast pace. Give it all you’ve got. Rest for 30 seconds between sets.

Walk slowly for 5-10 minutes and allow your heart rate to slow down. Remember to enjoy the sun and your natural surroundings.

Exercises for outdoor workouts

Here are some of our favorite outdoor workouts, plus how to make the most of nature’s own training equipment. Print it out and save it for the next time you train outdoors.

Warm-up: 5-10 minutes of jogging. Ideally to a place that makes you feel good and inspires you.

Hill lunge: Perform 3 sets of 10-12 steps (5-6 per leg) uphill. Take a short rest between the sets.

Tree trunk jump: Perform 4 sets of 10 jumps non-stop across a tree trunk or line on the ground. Rest for 30 seconds between sets.

Park bench step-ups: Do 3 sets of 12-15 step-ups/high jumps on a park bench or fallen tree (keep your balance). Rest for 30 seconds between sets.

Tree trunk leg lifts: Do 3 sets of 12-15 leg lifts. Lie down and hold onto a tree trunk. Activate your core and pull your legs straight up and then lower them slowly towards the ground. Rest for 30 seconds between sets.

Mountain climbers: Do 3 sets of 30 seconds of mountain climbers at a fast pace. Give it all you’ve got. Rest for 30 seconds between sets.

Walk slowly for 5-10 minutes and allow your heart rate to slow down. Remember to enjoy the sun and your natural surroundings.