Summer is coming to an end, but that doesn't mean your workouts outdoors need to stop. Outdoor exercise is a great way to increase your temperature tolerance, and spend time out in the fresh air.
There are plenty of benefits to exercising outdoors
- Adapting to challenging terrain
- Bruning additional calories from wind resistance
- Researchers found that exercising outdoors “was associated with greater feelings of revitalization, increased energy and positive engagement, together with decreases in tension, confusion, anger and depression. Participants also reported greater enjoyment and satisfaction with outdoor activity.”
- Being in nature will lowers stress and anxiety levels
- Increasing workout intensity. A study found that runners exert more energy running the same distance outside than on a treadmill
Spice up your outdoor exercise
If you've been exercising outdoors for awhile, or are new to it, try finding some of these items to supplement your outdoor workout!
1. Park bench
A park bench is a great way to incorporate additional cardio or strength into your workout. Use it for box jumps, pushups, decline pushups, step ups, and more. A bench can add a little extra work to runs as well by using it mid to end run.
Find a tree in your park run that you can use for a variety of strength exercises to work upper and lower body. Try pull-ups, single leg squats, and handstand pushups. For a complete workout, see the options below for a more challenging outdoor session.
- 5 Tree Workouts: Outdoor Workout in the Park (With a Tree!) - Video by DietHealth
- Total Body Tree Workout - Tina Vindum's Outdoor Fitness
- Park It: Upgrade Your Outdoor Workout - Self
3. Jungle gym
Know a nearby playground? Your childhood favorite place can be turned into an on-the-go gym. Use the monkey bars, swings, and more for your next outdoor workout.
Jungle gym workouts:
- How to turn any park into a gym - Men's Fitness
- Playground Workout: Moves that Make Exercise Fun Again - Women's Health
- The Ultimate Muscle-Building Playground Workout! - Travel Strong
Looking to improve your running? Hill workouts are the way to increase your cardiovascular strengths by changing your route terrain. Try some of these different types of hill workouts, from sprints to long-distance drills, to work on your cardio.
- 3 Hill Workouts for Strength, Speed, and Injury Prevention - Strength Running
- 7 Hill Running Workouts That Increase Power - Active
- Hill Running - Runner's World
5. Stadium or stairs
Use an open stadium or stairs for cardio and strength challenges. Especially with intervals, there is plenty you can do to increase your workout intensity by combining running, upper and lower body strength intervals, and power. Run stairs, hop steps, and more in a stadium!
Most importantly, get out and have fun!