Exercising outside can provide many advantages, from increased calorie burning and mood enhancement, to easy accessibility without needing an abundance of equipment.

Create an exciting scavenger hunt to add extra fun and challenge to outdoor group fitness classes, or to enhance any workout in general! Create a map listing bodyweight exercises and when you reach landmarks do 10 reps of each move listed therein.

Running or Walking

Running and walking are great ways to get an effective full body workout without spending hours at a gym. As well as burning calories and strengthening muscles, exercising outdoors provides vital Vitamin D from sunlight as well as providing fresh air and scenery changes.

Based on your fitness goals, gradually increasing the intensity and duration of your walks or runs is possible. Take on inclines or hills for added challenge; look for trails with varied terrain to strengthen lower body and core muscles.

Make outdoor workouts even more enjoyable by teaming up with a friend or signing up for an exercise class. Research indicates that people are more likely to stay with their fitness goals when there is someone or some group holding them accountable, like hiking buddies or joining tennis, pickleball, yoga, or tai chi classes in your area.

Vindum suggests using high-intensity interval training exercises that target legs and core for a quick yet effective high-intensity workout that requires no equipment. Circuit training in the park using exercises such as plyo push-ups, regular and lateral step-ups, split squat jumps and elevated planks is one option; for added cardio benefit add hill sprints into your regimen!

High-Intensity Interval Training (HIIT)

HIIT can be an excellent way to both burn calories and build muscle while exercising outdoors. HIIT workouts consist of short bursts of maximum intensity exercises followed by recovery periods; participants can incorporate various movements such as cardio or strength training into HIIT routines.

Outdoor HIIT workouts are great ways for groups to exercise together and stay motivated, encouraging healthy competition between members. When planning a fitness class outdoors, make sure there is enough space and equipment for everyone involved – too much can become cumbersome and may lead to injury for participants.

If your students want to incorporate advanced bodyweight exercises into their HIIT workout, consider holding class in a local park or beach. This will provide plenty of room, as well as access to public facilities like bathrooms and water fountains.

Enhance your outdoor HIIT workouts by including inclines, declines or obstacles into the routine. When running or performing circuits of squats and push-ups, add inclines or declines for increased intensity – for instance on a flat bench perform 10 push-ups before switching between inclines and decline push-ups to challenge arms, back and core muscles.

Park Bench Workouts

As gyms and fitness studios close due to the coronavirus pandemic, many exercisers are turning towards outdoor workouts as an engaging alternative. Not only is this an enjoyable way to break up their routine but it has many psychological and physiological advantages such as improved mood and improved sleep quality; plus nature provides varied terrain that challenges forgotten muscle groups while working up a sweat!

Park bench workouts are an outdoor fitness workout that utilizes a simple park bench as an exercise machine for upper and lower body exercises, including bench presses, glute kickbacks, lateral leg circles, Bulgarian split squats and step-ups to develop both core strength and leg strength.

To do these exercises safely and efficiently, a stable park bench that can support your weight is essential. Start off with light cardio or dynamic stretching for five minutes to get blood flowing, before performing these total-body park workouts in rounds of 15 reps:

Bodyweight Exercises

Bodyweight exercises are an ideal way to add strength training to an outdoor fitness workout. Unlike weight machines, these exercises only need your own body as resistance; therefore you can exercise anywhere – for instance a park playground may provide steps, benches, bars and walls you could use for bodyweight workouts such as lateral plank walks and froggers or you could utilize an exercise area along a jogging trail as options for workouts like these.

On a sidewalk or on grass you can practice push-ups or lunges; alternatively bodyweight squats or jumping lunges may be performed using bodyweight resistance training equipment. Such moves provide a great alternative option for beginners without access to exercise equipment – as well as improving balance, flexibility and burning calories!

Green exercise (physical activity conducted in natural environments) offers many health advantages. It strengthens bones and muscles, reduces blood pressure, improves mood and memory performance and lowers stress hormone levels – not to mention being an enjoyable way to enjoy nature! For maximum effectiveness, combine green exercise with running/walking plus high-intensity interval training or bodyweight exercises for a complete fitness workout that maximizes calorie burn while simultaneously increasing overall fitness. And don’t forget to hydrate properly by drinking plenty of water and wearing sweatproof clothing!