If you are used to working out in a gym or at home, getting an outdoor workout can be extremely refreshing. Below are seven great bodyweight exercises you can do next time you head outdoors for a workout.
Bodyweight exercises let you take your workout on the go. There are no excuses for not making it to the gym. Besides that, it’s good for you.
A study published in the journal, PLoS One, found that participants had a more positive emotional response to outdoor mountain hiking than indoor physical activities like a treadmill session.
The researchers even recommended outdoor workouts for health professionals.
Being active is always a healthy choice, but it can also improve your mental well-being as a study by the University of Michigan Health System found.
Outdoor Bodyweight Workouts
Ready to get rid of some stress and work out? Begin with an easy walk or jog to warm up. Here are some bodyweight workouts to get you moving for some fun outdoor exercise.
Bench Dip
The bench dip targets your entire upper body, making it an excellent choice for indoor or outdoor workouts.
Your triceps are the main focus, but your shoulders and chest muscles also support this move.
And the great thing about this exercise is that you’ll see results quickly because your triceps are a smaller muscle. That sculpted look is only weeks away.
You can perform the bench dip outdoors using a park bench or picnic table. A rock or log would also work.
Sit on the bench, facing away from it. Extend your legs straight out in front of you. Then, slowly lower your body by bending your elbows. If that is too much for your lower back, consider bending your knees and placing them about shoulder-width apart.
Return to the starting position and repeat 10 times. Rest for a few moments.
Inverted Row
The inverted row provides a good workout for your back and lats. It will engage your chest and shoulder muscles too.
Even your abs will get into the act to keep your body stable through the move. It’s essential to work both your abdominal and back muscles to prevent back strain.
This exercise is easy to do with little risk of injury when performed correctly.
That park bench you used for the bench dip will work well with this exercise. A low-hanging branch or railing are good alternatives. Lie on the ground underneath the bench.
Grasp the top of the branch or railing with an underhand grip. As you exhale, pull your upper body toward it. Pause briefly before returning to the starting position. Repeat 10 reps and rest.
Push-Ups
It would be hard to overstate the benefits of push-ups as a bodyweight exercise. It’s challenging with many variations for ramping up or toning down the effort.
This move will engage several muscle groups including the chest, abs, and lower body. That’s one of the advantages of these types of workouts; they maximize your compound exercises.
You can perform the classic push-up by raising your entire body off of the ground in a plank position with your extended arms. Be careful not to lock your elbows.
You can do an easier version by going on your knees instead of the balls of your feet. You can make it harder by elevating your feet on a bench. Repeat 10 reps and rest.
Plank
The plank is a nice segue from push-ups. The primary target is the rectus abdominis muscle, the so-called six-pack or upper abdominal region. Get ready for an excellent core workout.
Your obliques, pecs, and quads are also involved. Like the push-up, this is another great compound exercise.
There are also variations to make it easier or harder. Begin by lying on your belly with your hands by your shoulders.
Then, push yourself up to a plank position by extending your arms. The same caution applies about your elbows. Hold the position for at least 10 seconds.
With a plank, you can have your feet together or have them about shoulder-width apart. Whatever position feels most comfortable will work.
There is also the option of doing a side-lying plank with one leg on top of the other and lifting up onto one elbow. You will definitely feel this bodyweight workout in your obliques.
Work up to one minute or more as you gain strength. Avoid holding your breath. Rest briefly before moving on to the next exercise.
Squats
The squat is one of the best bodyweight exercises for your lower body. It’ll engage your quads, glutes, and calf muscles. Compound exercises for the win!
You’ll find it helpful to use your breath to create a rhythm while doing this exercise. You should breathe in as you lower your body.
Then, exhale as you come back to the starting position. Always remember to exhale on the tough exertion or the rising back up.
Stand tall with your feet hip-width apart and arms extended in front of you. You can also place them by your sides if you prefer. Inhale as you bend your knees until they are parallel with the ground.
Make sure to keep your back straight. Exhale as you return to standing. Repeat 10 times.
If you are feeling really strong, go for a jump squat. Place your feet hip-width apart and come down into the normal squat. Once you are at the bottom, press into your heels and jump up, straightening your legs. Come back down with bent knees into your squat. This is a good workout for your cardio fitness so try to do 10 and see how it goes. Take several deep breaths as you rest before the next workout.
Lunge
The lunge works the same muscles as the squat, but it also gets your abs involved for balance and stability.
You can tweak which ones take on the most work by the length of your stride. Your glutes will get a better workout if you go long. You can isolate the quads if you go short.
Stand straight with your hands on your hips. Begin with your right leg and lunge forward until your left knee almost touches the ground.
Don’t let it rest here to keep the muscles engaged. Then, return to the starting position. Alternate the move with one leg and then the other.
Repeat 10 times for each side. Take some more deep breaths of that fresh outdoor air.
Standing Calf Raise
The standing calf raise may not seem like a big move, but it is an effective way to get shapely legs.
The gastrocnemius on the back of your lower leg does the most work. You’ll need some type of support for this exercise such as a tree or bench.
Place one hand on it and the other on your hip. Then, raise your heels, standing on your tiptoes. Avoid overextending your heels to avoid muscle strain.
Hold briefly, and return to a standing position. If you find it hard, just lean more on your support to lead you through the move.
That’s it, short and sweet. Repeat the exercise 10 times.
Bodyweight 1.0 - The Hybrid Athlete
Many people have trouble setting aside time to go to the gym, some don’t have the extra cash for a membership and others don’t have equipment at home.
Instead of letting those barriers prevent you from getting fit, we decided to crush them with this 4 week, total body workout you can do anywhere, anytime.
- 4-week program, 3 workouts each week
- Workouts vary in length from 25-40 minutes
- No equipment required, but a yoga or exercise mat, towel, and water bottle are helpful
- Free Bonus: Intro to Nutrition and Healthy Eating
- Printable PDF workout calendar
Stretching to Complete your Outdoor Workout
You can finish up your outdoor workout with some light stretching that targets the muscles of these exercises. Never skip a stretch especially if you added in some cardio like high knees or something like that. The burn of the muscle feels good, but adding in some movement like stretching can really bring your workout routine to the next level.
Now pick up your equipment. Oh, wait! You didn’t need any! Bodyweight workouts are the best! Enjoy a leisurely walk back to your car or home. Congratulation yourself on putting your physical and mental health first. Training in an outdoor space can be fun and really adds to your fitness. It’s good to change things up sometimes.
Bodyweight 2.0 - Hybrid Athlete
Bodyweight tactics for the experienced.
The bodyweight 2.0 is the sequel to the reader favorite Bodyweight 1.0. It adds a bit of difficulty, though it can be done by beginners by adjusting loads and reps.
- Skill level: Intermediate
- 4-week program, 4 workouts each week
- Workouts vary in length, up to 45 minutes
- No equipment required, but a yoga or exercise mat, towel, and water bottle are helpful.
- Free Bonus: Intro to Nutrition and Healthy Eating
- Links to videos, detailing each exercise
- Printable PDF workout calendar
Our team at The Fitness Tribe often collaborates together to produce content. Many times the content is not written by a single author, instead it is usually a team effort.