10 Outdoor Workout Ideas For Total Body Fitness

Warm weather means that we can do more outside, including exercise. Outdoor workouts are a great way to get fresh air, build self-esteem, and relieve stress while improving your fitness. Plus, you can spend the day working out with your friends –  it’s a win-win. 

All you need to get started with a great outdoor workout is some space, such as your backyard, front yard, deck, or even a balcony. You can take advantage of public parks around your apartment or condo as well. Next, find your favorite online workout class in the App to stream on your phone, tablet, or laptop. Press play and get your sweat on, all while being one with nature.

Ready to grab your running shoes, a water bottle, and your go-to playlist? Read on for all the tips you’ll need for a great outdoor workout.

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You can perform these exercises as a circuit, or pick and choose the moves that work best for  the outdoor space and fitness equipment you have available.

Before jumping in, always remember to warm up before any workout and stretch afterwards.

1. Squat jumps

Soak up the sun and fire up your quads with squat jumps.  For your outdoor workout, make sure the ground beneath you is flat and even, with no hazards in the way. The only equipment you’ll need is your own body weight!

For your outdoor workout:

• Sit back, lowering into a squat position until your thighs are parallel to the floor. Make sure your knees aren’t tracking over your toes.
• Explode up with power, jumping into the air and straightening out both legs.
• Land softly with knees bent and lower back into a squat position.
• Perform as many squat jumps as you can in a 30-second timeframe without compromising your form.
• Repeat 2-3 times if working out in a circuit.

2. Burpees 

Burpees are a full-body workout that help you build muscle strength and endurance. 

For your outdoor workout:

• Stand with your feet shoulder-width apart, back straight, and arms at your sides. 
• Bend your knees and drop into a squat. Place your hands palm-down on the floor.
• Kick your legs back into a plank position. 
• Jump your feet back to their original position.
• Do an explosive jump with your arms over your head.
• Repeat 2-3 times if working out in a circuit.

3. Mountain Climbers

Mountain climbers target your arms, shoulders, core, and quads, and are great for agility.

For your outdoor workout:

• Get into a plank position and pull your right knee towards your chest as fast as you can. 
• Switch legs by pulling your right knee back and your left knee towards your chest. 
• Alternate each leg and complete as many rounds as you can in 30 seconds.
  

4. Jumping Jacks

Jumping jacks are a great exercise you can perform almost anywhere, as long as you’re on a flat surface. They target your hip flexors, quads, and glutes, and help build leg and muscle strength. 

For your outdoor workout: 

• Stand straight with your legs together and your arms to the sides.
• Bend your knees slightly and jump into the air while spreading your legs to about shoulder-width. 
• Stretch your arms out, bringing them over your head.
• Jump again and return to the starting position.
• Perform as many jumping jacks as you can in a span of 30 seconds without compromising your form. (For an added challenge, add ankle weights to this exercise.)
• Repeat 2-3 times if working out in a circuit.‍

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Get your heart rate pumping with lululemon Studio’s Cardio & Strength classes. These cardio workouts can be done anytime, anywhere—whether you’re indoors or outdoors.

5. Short Sprints

Sprints are a great endurance exercise to get in your cardio and have been shown to improve cardiovascular health, boost metabolism, and build power. 

For your outdoor workout:

• Choose an exercise, set a timer of 60 seconds, and go all-out. After 30-60 seconds of rest, repeat again, and complete 3-4 reps.

1. Push-Ups

The great thing about doing push-ups outside is that you can execute this exercise  on even terrain, on an incline, or on a decline. For example, you can do inclined or declined push-ups using a park bench. 

For incline push-ups, place your hands on the bench and feet on the ground. For added challenge, try decline push-ups by placing your feet on the bench and your hands on the ground or grass.

Incline push-ups target your lower chest muscles, while decline push-ups target your upper chest muscles. Both build upper body strength, as well as core stability. 

For your outdoor workout:

• Perform as many push-ups as you can in 30-seconds without compromising your form and maintaining a solid plank position throughout (no arching your back!).
• Drop your knees for a modified version or to make them more challenging, bring your hands closer together.
• Repeat 2-3 times if working out in a circuit.

For a more structured workout that incorporates push-ups, try a lululemon Studio Sculpt class for total body definition.

2. Tricep dips

Tricep dips are one of the easiest exercises to do outside – all you need is a chair, bench, or even a set of monkey bars. For beginners, we suggest using a chair or bench. If you want to add resistance to your workout, add a dumbbell to your lap. For advanced fitness levels, you can use  monkey bars to do unassisted, hanging tricep dips.Tricep dips work your shoulders, chest, and arms, with an even stronger focus on  the muscles at the back of your arms.

For your outdoor workout:

• Sit on the edge of a bench with your palms next to your hips and your feet bent (beginner) or extended (intermediate).
• Inch forward until you’re completely off the bench, using your palms to hold yourself up.
• Use your triceps to lower your arms into a 90 degree angle while pressing your shoulders away from your ears and pulling your shoulder blades toward each other.
• Push off your palms to straighten your arms. Be sure not to lock your elbows at the top of the movement, and to keep your movements controlled.
• Perform as many tricep dips as you can in a 30-second timeframe. Repeat 2-3 times if working out in a circuit.

‍Warm weather means that you can do more outside. Stay on top of your summer goals with the lululemon Studio Membership. Become a member today and get FREE access to our library of over 10,000 classes and over 60 workout categories for 30 days.

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3. Squats

Squats are a beginner-friendly exercise that and work your glute muscles and quads.

For your outdoor workout:

• Stand with feet shoulder-width apart. 
• Bend your knees and lower your glutes to the floor while keeping your head straight. 
• Push through your heels and get back up to your original position. 
• Repeat 2-3 times if working out in a circuit.

4. Walking Lunges

Walking lunges are the perfect outdoor exercise because they can be done anywhere. They’re a great challenge for your balance, while building strength in your legs and your core. Pro tip – we suggest  performing walking lunges on an even surface and avoid an uneven terrain. For your outdoor workout:

• Stand with your feet shoulder-width apart and your hands on your hips.
• Put weight on your heel and step forward with your right leg.
• Bend your right knee in a lunge position.
• Stand up and move your left foot forward into a lunge position. You’ll keep “walking” forward as you continue.
• Repeat 2-3 times if working out in a circuit.
  

If you want to kick your lunges up a notch, try a lululemon Studio strength training class to learn more walking lunge variations, combos, and challenges.

5. Pull-Ups

Pull-ups are favorite exercise among trainers. They’re known for strengthening  your arms, shoulders, core, and back muscles.

If you’re working out close to a park, find a set of monkey bars to incorporate pull-ups into your circuit. If you’re a beginner, we suggest using a resistance band to perform assisted pull-ups.

For your outdoor workout:

• Hang from a set of monkey bars with a wide grip and palms facing forward.
• Engage your back and arms to bring your chest up toward the bar without assistance from your lower body.
• Lower back down to a hang position and repeat. For an added challenge, perform this exercise with ankle weights.
• Perform as many pull-ups as you can in a 30-second timeframe. Repeat 2-3 times if working out in a circuit.

6. Hanging Reverse Crunches

Hanging reverse crunches are another great park exercise, best performed on a set of monkey bars. They’re a  great option  to work your core while protecting your spine from coming into contact with any cement, wood, or other hard surfaces when working out outside. Keep in mind, this is an advanced core exercise, not for the faint of heart!

For your outdoor workout:

• Hang from a set of monkey bars with a wide grip.
• Bend your legs and use your lower abs to bring your knees as far up to your chest as you can go, making sure to keep your spine flat. If you’re advanced, keep your legs straight and raise them in front of you instead. For even more of a challenge, perform this exercise with ankle weights.
• Slowly bring your legs back to the starting position in a slow, controlled manner before repeating again.
• Perform as many hanging reverse crunches as you can in a 30-second timeframe without compromising your form or rounding your spine. Repeat 2-3 times if working out in a circuit.

7. Bench Hop Overs

Bench hop overs (sometimes referred to as bench jump overs) are performed on backless outdoor benches since they involve hopping from side to side. This advanced exercise is perfect for building core strength and stabilizing your shoulders. Be gentle and mindful of how you land on your feet each time, ensuring you land on soft, bent knees.

For your outdoor workout:

• Perform as many rounds of bench hops as you can in a 30- second time period without compromising your form. (For an added challenge, wear your ankle weights for this exercise.)
• Repeat 2-3 times if working out in a circuit.

8. Step-Ups

You can perform step-ups using a park bench, bleachers, the seats of a picnic table, or the bottom step on a set of outdoor stairs. They’re another excellent exercise that can improve your cardio endurance while strengthening your lower body and core.

For your outdoor workout:

• Perform as many step-ups on your right leg as you can in the span of 30 seconds without compromising your form. Be sure your knee tracks over your big toe without collapsing toward the midline of your body. For an added challenge, suitcase-hold a set of dumbbells during this exercise if you have them available.
• Switch sides, then perform as many as you can on your left leg in 30 seconds.
• You can add a knee-drive at the top if you’d like to challenge your balance and engage your core even more.
• Repeat 2-3 times if working out in a circuit.

1. Sprints

Sprints get your heart pumping fast, which builds your cardioendurance and burns calories. This high-intensity exercise can burn up to 200 calories every 2-3 minutes. 

For your outdoor workout:

• Choose any type of cardio workout–such as running or swimming–and sprint as fast as you can for 60 seconds. 
• Rest for 30 seconds by moving leisurely. 
• Sprint again for 60 seconds.
• Rest for 30 seconds.
• Repeat 3-4 times. 

2. Hill Running

Hill running is a more advanced form of cardio  where as the name suggests, you run uphill! Compared to running on flat land, hill running increases strength even more, especially in your hip flexors, Achilles tendons, calves, quads, glutes, and hamstrings. This form of cardio also builds more endurance and burns up to 30% more calories than non-incline running. 

For your outdoor workout:

Start by running moderately hard up a hill for 5-10 minutes. Slowly increase the duration after 2 weeks. Don’t forget your warm-up and cool-down routine, as hill running can be very taxing.

1. Vinyasa Flow

Vinyasa yoga reduces stress, lowers blood sugar, and improves overall fitness. 

Breathe out all your stress with lululemon Studio’s Yoga classes.

2. Tai Chi

Often known as “meditation in motion,” this gentle exercise calms the mind, builds muscle strength, and boosts flexibility. 

Meditate while you move with lululemon Studio’s Tai Chi classes.

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A structured outdoor workout routine isn’t the only way to exercise outside. Try these fun outdoor activities to continue your fitness routine in the fresh-air:

• Hiking - Choose a trail that fits your hiking skill level, from moderate to advanced. This go-to outdoor activity helps lowers your blood pressure and sugar levels, builds muscle and strong bones, and relaxes you.
• Trail running - This total-body workout builds power and endurance and helps you gain more muscle than road running.
• Jumping rope - Works most of the major muscle groups in your body, such as quads, hamstrings, and arms. It also boosts bone density and improves your spatial awareness.
• Biking - Strengthens your legs, improves mental health, and can get your adrenaline pumping, especially if you’re trying downhill mountain biking.
• Recreational sports -  Sports like basketball, tennis, volleyball help you build endurance, tone your muscles, and improve your coordination.
• Stand-up paddle boarding - This full-body, water workout works the muscles all over your body, improves your balance, and relaxes you.
• Walking - Increases your energy levels, helps you manage several chronic illnesses such as diabetes and obesity, and strengthens your immune system.

Take your workouts outside with the lululemon Studio App. Become a member today and get FREE access to our library of over 10,000 classes and over 60 workout categories for 30 days.

The best outdoor workout is a full-body no-equipment strength training circuit that utilizes your  bodyweight or at most,  uses small fitness equipment, such as ankle weights or resistance bands. We recommend a  circuit workout routine as the best outdoor workout to get your heart rate up, burn calories, and strengthen your muscles simultaneously in a short period of time. We suggest 15-45 minutes of circuit training to get your best outdoor workout.

To make the most of your workout time outside, Lonnie Poupard Jr., certified lululemon Trainer, recommends that you put together a circuit of 3-4 strength exercises along with 3-4 cardio exercises as a superset. Repeat them 3-5 times.

To avoid carrying excess equipment, body weight exercises and workouts that use your natural environmentare best. Just choose your favorite circuit and take them outside!

To plan an outdoor workout, choose  the types of exercises you want to perform and how long you want to workout for. It’s best to be as organzied as possible with your routine before heading outside. For example, if you decide to do 30 minutes of yoga followed by 30 minutes of cardio, plan the asanas and cardio exercises you’re going to do.

Here’s a sample of a full-body circuit put together by Lonnie. Don’t forget to warm-up and cool down: 

1. Walking Lunges- 60 seconds

• Rest- 15 seconds

2. Pushup- 30 seconds / Mountain Climbers- 30 seconds 

• Rest- 15 seconds

3. Squats- 45 seconds / Squat Jump- 15 seconds

• Rest 15 seconds 

4. Burpee x 10 / Sprint 100-200 meters

• Rest- 60 seconds

5. REPEAT CIRCUIT 3-5 times 

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