Looking for some amazing outdoor workouts for beginners ?
If you are finding it difficult to exercise at home or because of covid, you are forced to do a workout at home only!
Then here is a detailed guide for you to jump-start your outdoor workout from tomorrow onwards!
But since we are currently passing from this unfortunate pandemic, you need to take all the precautions before you start working out.
So, here are 11 amazing tips and guide to kickstart your outdoor workout routine-
Outdoor Exercise Covid
Since most of you guys are living under a bubble because of covid-19, the mental and physical health has taken a beating!
And now you have decided to go for an outdoor workout, therefore always wear a mask when going out and maintain a 10 feet distance with another guy.
If you are in a park or on the ground always try to maintain social distance and always carry a napkin with you.
According to CDC guidelines if you are fully vaccinated you can do all the activities you did before the covid-19, but try to exercise outdoors with your family members or someone you know is fully fit, don’t work out in a crowded park.
You can do running, brisk walking, jogging, cycling etc.
Outdoor Bodyweight Workout
If you are a gym freak and don’t have time or somehow you are not able to reach the gym, bodyweight exercise can give somewhat similar power and strength as lifting weight does.
The beauty of performing workouts in open natural air is that it gives you pure oxygen and you don’t get tired easily.
Bodyweight exercise also works your core, hamstrings, legs, glutes, and upper muscles and is great for body conditioning.
Some of the best outdoor workouts for beginners are-
- Plank
- Squats
- Jumping jacks
- Burpees
- Skipping
- Push-ups
- Mountain climbers
Outdoor Workouts No Equipment
Not everyone enjoys working with dumbbells or weight in the gym or even at home.
Many of you might enjoy workouts without equipment, as you don’t have to lift that weight and it can be fun too.
Exercising outside with no equipment doesn’t mean it will not be as effective as weight lifting is!
There are workouts which can work your whole body without lifting any weights.
Most people don’t focus much on the lower body, but here you can do some amazing exercise that will strengthen and improve your endurance, power, agility, and flexibility.
Below you will find a list of great exercises that requires no equipment-
- Plyo workout (Uses full body)
- Core burning workout
- Decline Bench push-ups
- Diamond push-ups
- Calves raise
- Arms folded-squats
- Wide high knees
Outdoor Workouts For Weight Loss
Tired of going to the gym and still lost a single pound? Only going to the gym and weight lifting will not help in weight loss.
You have to mix different workouts like cardio, strength training, HIIT, and others to achieve results.
Outdoor workout helps to relax the mind, improves mood, reduces stress and anxiety, and is also great outdoor workouts for beginners.
You get fresh air which is very vital while exercising for a long period, and also burn more calories.
If you want to lose weight you need a healthy combination of workout and diet, failing to do so will not give any result.
There are many different outdoor physical activities you can perform like-
- Running
- Jogging
- Hill climbing
- Stair-climbing
- Skipping
- Bicycle riding
Outdoor Workouts To Burn Fat
Sometimes during summer workouts in the gym can be a bit tiresome and exhausting.
In that case exercising outdoors is the best possible solution for you.
Your muscle cells help in metabolizing ATP (adenosine triphosphate) from fats or carbohydrates and this helps to generate energy for any kind of physical activity.
You will workout in fresh air with good ventilation and you will get tired easily.
If you have any park or any playground close to your house it will be great for your workouts.
When you receive pure oxygen it also strengthens your lungs and overall stamina.
You will be able to melt fat very easily with the below-mentioned workouts, losing weight requires consistently working out for long periods.
Here are some best workout that will help to burn fat and lose weight-
- Bodyweight squats
- Pull-ups
- Bench push-ups
- Lunges
- Rope jump
Outdoor HIIT Workout For Beginners
An HIIT (high-intensity interval training) is a great exercise that helps to improve your flexibility, balance, and agility.
It is the best workout that helps target overall body muscles and burns maximum calories in a single session.
HIIT has many variations and the intensity of the workout has no limits, you can easily burn close to 400-500 calories in a 20-minutes HIIT session.
If you are bored of cardio, strength training then HIIT is a great way to try something more powerful and effective for improving the conditioning and composition of your body.
Here are some of the best HIIT exercise form you can try-
- Bulgarian split squats
- Alternating jumping lunges
- Burpee push-ups
- Dips
- Jumping high knees
- Side lunges
Outdoor Running Workouts For Beginners
For beginners running may look easy but it certainly isn’t!
Most of you are probably new to running or have been running on a treadmill but running outdoors is totally different and takes a lot of toll on your lower body.
You must be thinking how to start or how much to run or is there any running technique or not?
Well, these are common questions and you don’t need to panic, you just have to follow few crucial steps before you start running-
- Start slowly and walk for 5-10 minutes before running.
- If you’re totally new to running then jogging is best at the beginning for you.
- Always wear well-cushioned shoes.
- Drink water 20 minutes before you start running to avoid dehydration.
- Don’t go fast in the beginning first build your stamina and strength.
Outdoor Workouts And Cycling
Cycling is the best outdoor activity you can do to improve your fitness, lose weight, strengthen your legs, and build stamina.
A 2009 report published in Scientific Reports says that spending some physical activity in nature or outdoors for 120 minutes per week improves health and wellness.
Cycling improves your blood circulation, endurance, hamstrings, calves, glutes and thighs muscles.
If you are doing 20 minutes of cycling daily 5 times a week you will see a great transformation in your body like-
- Lung capacity will improve.
- It will help to tone your lower body.
- Your flexibility and balance will improve.
- You will feel less stress and anxiety.
- Improves mood swings.
Outdoor Workouts For Legs
Most of you guys get too caught up in leg workout sessions in the gym or even at home!
But only focusing on legs workout doesn’t mean that you are going to perform squats or calves raise!
There are many variations and different workouts you can try and be flexible with it.
When you have just started working out outdoors you can try different exercises and strengthen and tone lower body muscles.
Using your bodyweight you can improve leg muscles, here are some workout you can perform-
- Jump squat
- Side lunge
- Leg-hip raise
- Quick toes
- Duck lunge
- Lateral walks
30-minute Garden Workout
Many people like exercising open in a green environment where you receive pure oxygen and a soothing environment makes it more enjoyable.
If you are a beginner and looking for a park or garden workout you can do some cardio, HIIT, or bodyweight exercises under 30-minute.
These exercises will help you in building muscle mass, tone lower body, and improve cardiovascular strength and balance.
If you are tired of doing regular gym workouts then this is the best exercise for you to perform in 30 minutes.
Outdoor Workouts With Weights
Come summer and you feel like working out in the gym is exhausting and you don’t feel energized during the workout session.
Doing exercise in an open park or ground has so many health benefits.
All the cardio, HIIT, and bodyweight exercise are good but strength training is equally important to build strong muscle.
If you are not performing strength training you can lose gains if you are only doing cardio or HIIT workouts.
Well if you like working out with dumbbells you will enjoy exercising outdoors with them.
So here are some quick workouts you can do with dumbbells-
- Bicep curl
- Bent-over row
- One arm swing
- Lunge
- Standing dumbbell calf raise
- Lateral raise
Final Thoughts
I hope, now you learned all the inns and out of outdoor workouts for beginners and it will help to attain great health and a fit body.
Outdoor exercises are a great way to achieve results faster be it weight loss, improving fitness, or build muscle.
Finally if you like this article share it with your friends and family.
Cheers!
