Spring is the perfect time to shake off the winter blues and enjoy some fresh air and sunshine with an outdoor workout. As the days get longer and the temperatures rise, there's no better way to boost your mood and energy levels than by taking your exercise routine outdoors.
Whether you're looking to break a sweat, clear your mind, or simply soak up some vitamin D, this 20-minute outdoor workout is designed to help you make the most of the spring season.
Benefits of Outdoor Workouts
Exercising outdoors offers a multitude of benefits for both physical and mental well-being, according to a January 2013 review in Extreme Physiology and Medicine. These include greater feelings of revitalization, increased energy levels, and enhanced mood.
Exposure to natural sunlight also stimulates the production of vitamin D, per a May 2023 study in Cureus, which is essential for maintaining strong bones and a healthy immune system.
Additionally, being surrounded by nature during workouts has been linked to reduced stress levels, improved focus, and a greater sense of overall happiness.
A 20-Minute Outdoor Workout
Outdoor workouts are fantastic because they often require no equipment, allowing you to exercise anywhere, anytime, and make the most of nature's gym. This 20-minute, body-weight workout targets you full body while you get to enjoy the scenery.
Tip: Adjust the intensity and duration of each exercise based on your fitness level and preferences. Start slow and build up your endurance.
Warm-Up
Start with a brisk 3- to 5-minute walk or easy jog to get your blood flowing and muscles warmed up.
Circuit Training
- Jumping Jacks: Begin with 1 minute of jumping jacks to elevate your heart rate and warm up your entire body.
- From standing, jump your feet apart as you raise your arms overhead. Jump your feet back together as you drop your arms to your sides.
- Body-Weight Squats: Perform body-weight squats for 1 minute, focusing on proper form and engaging your hamstrings, glutes, and quads.
- Stand with feet shoulder-width apart, lower hips back and down as if sitting into a chair, then return to standing position.
- Push-Ups: Move into push-ups for 1 minute to strengthen your upper body, ensuring a straight line from head to heels and keeping your core engaged.
- Press up to a high plank position with hands under shoulders and body in a straight line. Lower chest toward the floor, then press back up to the starting position.
- Split Squats: Do 1 minute of this squat-and-lunge hybrid (30 seconds on each leg), maintaining stability and balance throughout.
- Step on your left foot back, bend both knees to 90 degrees, then straighten to stand back up. Complete 30 seconds on one leg then repeat on the other side.
- Mountain Climbers: Finish the circuit with 1 minute of this high-intensity ab exercise, keeping your body in a straight line from head to heels and engaging your core muscles.
- Press up into a plank position. Drive your left knee up toward your chest, then bring it back down to join your right foot. Repeat with your right knee, alternating back and forth.
Repeat the entire circuit 3 times (15 minutes total) or more for a longer workout.
Cool Down
Conclude the workout with a 3- to 5-minute walk or easy jog to gradually lower your heart rate and allow your muscles to recover.
Other Outdoor Workout Ideas
Your outdoor workouts don’t have to look like traditional workouts, though. Explore a variety of outdoor workout options to keep your fitness routine fresh and exciting while enjoying the beauty of nature.
- Walking or hiking
- Running or trail running
- Cycling or mountain biking
- Yoga or tai chi
- Volleyball, soccer, basketball, or tennis
- Swimming
- Jumping rope
- SUP
- Kayaking
