You can train outdoors all year round. You don’t need a gym, and in most cases, you don’t need any equipment either. A grassy area, a bench, a climbing frame and a pair of good trainers are enough to combine strength, endurance and interval training. Below are nine types of training: how to perform them, and what to bear in mind for each season.
What can you do outdoors without equipment?
Using your own body weight, you can train the major muscle groups: legs (squats, lunges, step-ups), upper body (push-ups, pull-ups) and core (planks, abdominal exercises). In addition, running, cycling and skipping provide the endurance and interval components.
Your surroundings change what’s possible. A bench makes push-ups easier or lunges harder; a climbing frame or horizontal bar allows for pull-ups and hanging leg exercises; and a hill or flight of steps adds resistance without weights.
How do you structure an outdoor workout?
Start with five to ten minutes of gentle movement or an easy warm-up run, and finish with a few minutes’ cool-down run. Then choose two or three strength exercises and one endurance or interval component, so that you’re finished in thirty to forty minutes.
The warm-up serves a specific purpose: light exercise raises muscle temperature, increases blood flow to the muscles and makes your joints move more smoothly. As a result, the first heavy set feels less strenuous. This matters even more outdoors, where you’ll start out colder than you would in a heated gym.
What exercises can you do outdoors?
These nine exercises cover strength, endurance and interval training. Squats, lunges, step-ups, push-ups, pull-ups, abdominal exercises and the plank build strength, whilst skipping, running and cycling cover the endurance and interval work. Below, for each exercise, you’ll find how to perform it and how to make it easier or harder.
1. Squats
The squat works the front and back of your thighs and your glutes. Stand with your feet about hip-width apart, lower your hips back and down as if you were sitting on a low chair, and keep your heels on the ground. A common routine is three sets of 15 to 25 repetitions.
2. Lunges and step-ups
For a lunge, step forwards with one leg and lower yourself until your back knee is just above the ground. As you’re standing on one leg, the exercise also requires stability from your hips and ankles. Three sets of 10 to 16 repetitions per leg is a good place to start. If you place your front foot on a bench, it becomes a step-up and your knee bends at a greater angle.
3. Push-ups
Push-ups work your chest, shoulders and triceps, whilst also engaging your core to keep your body in a straight line. Place your hands slightly wider than shoulder-width apart, keep your elbows angled slightly backwards and lower yourself in a controlled manner. If they’re too difficult, place your hands on a bench or picnic table: the higher your hands, the less of your body weight you’ll be supporting.
4. Pull-ups
Using a pull-up bar or similar, pull yourself up until your chin is above the bar. It’s one of the more challenging bodyweight exercises and mainly works your back and biceps. If you can’t manage a full repetition yet, jump up to the top position and lower yourself slowly. That controlled lowering phase is the easiest way to get used to the movement.
5. Abdominal exercises
The crunch is the best known: lie on your back, legs bent, and lift your upper body slightly. If you’re hanging from a pull-up bar, you can pull your knees up towards your chest. Straight legs make this variation much harder, as the lever arm becomes longer.
6. Plank
In the plank, you support yourself on your forearms and toes and keep your body in a straight line. Unlike the other exercises here, it’s a static hold rather than a movement. Three sets of 30 to 60 seconds with a half-minute’s rest in between is a useful routine. For a variation, rest on your hands rather than your elbows.
7. Skipping
Skipping is a quick, intense way to get your heart rate up and works well as a warm-up or as part of an interval session. Aim for bursts of 30 to 60 seconds of jumping followed by an equal amount of rest. It requires coordination, so spend the first quarter of an hour mainly practising your rhythm.
8. Running
Running is an accessible endurance activity, as all you need is a pair of trainers. Vary the terrain: forest trails and sand place greater demands on your stabilising muscles than tarmac, as your foot lands slightly differently with every step. Build up your distance gradually and keep track of your pace or distance so you can see your progress.
9. Cycling
Cycling puts less strain on your joints than running and can easily be combined with your commute. On a longer ride, you’re mainly building up your endurance, whilst short climbs or sprints provide the interval training.
What should you bear in mind depending on the season?
You can train outdoors all year round, but the things to bear in mind change with the weather. In short:
- Spring and autumn: changeable weather. Wear light layers that you can take off, and watch out for slippery leaves or wet wooden surfaces in the park.
- Summer: ideally, plan your training for the morning or evening and adjust your pace in hot weather. You can read more about this in ‘Training safely in hot weather’.
- Winter: do a longer warm-up, as your muscles will be colder to start with. Choose high-visibility clothing or lights for the dark, and avoid running on black ice.
What do you need to train outdoors?
Outdoor surfaces are less even than a gym floor, so shoes with sufficient grip and cushioning are essential. Also, choose breathable clothing, as you’ll get warmer during exercise than you might expect at the start.
For advice on how to manage your fluid intake in hot weather, see ‘Training safely in hot weather’.
Frequently asked questions about training outdoors
How often can you train outdoors?
Two to four times a week is a manageable frequency for most people. Alternate intense strength sessions with gentler endurance training, and plan at least one rest day between two intense sessions targeting the same muscle group.
Can you get stronger outdoors without weights?
Yes, provided you gradually increase the intensity of the exercise. You can do this by adding repetitions, moving more slowly, shortening the rest period or increasing the leverage, for example by raising your feet higher during push-ups or straightening your legs during hanging abdominal exercises.
Do you always need to warm up?
When training outdoors, it’s a good idea, especially in colder weather. Five to ten minutes of gentle movement raises your muscle temperature and blood flow, making the first few strenuous repetitions feel smoother.
What should you do in the rain or on slippery surfaces?
Rain is usually not a problem with the right clothing, but slippery conditions are. Move explosive exercises such as sprints and jumps to a dry or non-slip surface, or move your training indoors.
Protein in your daily diet
How much protein you need each day depends on your body weight and how much you train. You can find out how to calculate this in our article on how much protein you need each day. If you can’t always get enough from your regular diet, an unflavoured protein powder (whey or vegan) is a simple way to top up your intake. Our protein powders have a short list of ingredients with no unnecessary additives, so you know exactly what you’re consuming.
