Spring into Fitness: 7 Fun Outdoor Workouts for a Healthier You

Article posted in: Fitness

Can you hear that? The birds are chirping—it’s springtime! If you’ve been feeling stuck indoors lately (and honestly, who hasn’t?), now’s the perfect moment to stretch your legs and soak up some sunshine with fun outdoor workouts. Head to your favorite park, your backyard, or even your patio and get moving in the fresh spring air.

Why should you give it a go? For starters, working out in the sunshine gives you a boost of vitamin D, which helps keep your bones strong and supports brain health (thanks, sunshine!). Plus, outdoor workouts are easy on your wallet—no gym memberships or pricy apps required.

And here’s the best part: spending time in nature is a total mood booster! It helps reduce stress, lift your spirits and leaves you feeling great. Who wouldn’t want that?

To help you get started, we’ve rounded up seven awesome outdoor workouts you can try this spring—whether it’s at your local park or just outside your door. Go ahead, grab your sneakers and say hello to spring workouts!

1. HIIT

Have you heard of high-intensity interval training? Don’t worry, it sounds more complicated than it actually is. This style of exercise doesn’t require any fancy equipment — just a pair of sneakers and a watch. The goal is to alternate up-tempo exercise with low-intensity exercise or rest.

For a simple HIIT workout, try three minutes of fast walking followed by three minutes of slow walking for 30 minutes. You could also try more “boot camp” style exercises for your up-tempo moves, like jumping jacks, jogging in place, mountain climbers, crunches — you name it. Search online for free HIIT workouts — you’ll find lots of digital inspiration!

The payoff for doing a HIIT workout is huge: Research shows it may help naturally lower blood pressure, increase muscle mass while promoting weight loss, and boost overall aerobic fitness levels.

2. Walking

It’s simple, it’s basic, but it really works! Walking not only allows you to appreciate nature and your surroundings while you move your body, but it also comes with big benefits, especially if you take walks regularly (think: five days a week). If you don’t have access to a park or a trail nearby, try walking around your neighborhood a few times a day.

Research shows that walking may help reduce the risk of cardiovascular complications by 31%. Plus, walking comes along with the same perks as all aerobic exercise: It can improve your cholesterol and blood pressure and lower your odds of obesity, diabetes and depression.

Consider investing in an activity tracker to keep tabs on the number of steps you take — then try increasing that amount day by day. A good goal: 10,000 steps per day, which you can slowly work your way up to. Here are 12 walking tips for weight loss success.

3. Bike Riding

Most of us have a bike (even if it’s just sitting in the garage getting dusty) but don’t really use it. Now’s the time to wipe it down and actually put it to use. We promise you won’t forget how to ride it. If you have a stationary bike, even better!

Take a spin around your neighborhood or park. You’ll get fresh air and burn calories while you’re at it. Plus, if you suffer from joint pain or arthritis, bike-riding is a low-impact workout that won’t put pressure on your joints.

Another perk: Peddling can help build muscle from your glutes all the way down to your calves, thanks to the act of pushing down on the pedal, and you’ll work your abdominals as you hold your body upright on the bike.

4. Volleyball

Many local parks have a volleyball net. If you can’t get to a park, you can always order a net online and set it up in your backyard for your whole family to enjoy.

Volleyball requires you to jump, chase after the ball and do various other bursts of exercise that get your heart rate up and burn calories. Plus, if you swing and miss during a serve or spike attempt, it can make for a good laugh. Because volleyball is a social sport, you can enjoy bonding with your family or friends while you play.

5. Pool Exercise

Have a backyard pool? Well, you’re in luck! Pools aren’t just for cooling off in the summertime — they’re also a great place to get a low-impact workout that can help tone your entire body.

Consider treading water or water jogging to get your heart rate up. You can even invest in some water hand weights for an upper body workout, too. If your pool is big enough, you may want to try swimming laps — which is a great way to burn calories and strengthen your body. In fact, swimming uses almost every muscle in your body!

If you don’t have a pool of your own, you can always visit your community pool if it’s open for a fun and low-cost way to get a workout.

6. Outdoor Yoga

When we think of yoga, most of us picture an indoor studio-style class. However, you can easily take your mat outside to your backyard or a nearby park and enjoy one of the best spring workouts under the warm sunshine.

To find a routine, either search for a video online or you can even print out a list of poses that you can bring with you al fresco.

New to yoga? Check out our Beginner’s Guide to Yoga to get started.

Yoga can help you calm anxiety and stress while you build muscle and get moving. Another bonus? It may even help give you a body image a boost, because the practice puts the focus on your movements, breath and strength, rather than your appearance.

7. Strength Training

Ever notice that parks often have a zone with equipment like pull-up bars and rings? These can provide one of the best outdoor spring workouts. If you have a nearby park that is accessible, utilize whatever equipment they have to create a workout routine circuit.

If they have pull-up bars, try your luck at a few. If they have rings, try swinging from one to the next. Some parks even have elliptical machines that you can use for a few minutes before resting. Then, repeat the circuit.

If you can’t get to a park, try bringing some hand weights outside for an arm workout in the sunshine. Strength training helps boost your lean muscle mass, reduces body fat and efficiently burns calories.

Need a few pointers to get started? Try these tips to start a strength training routine.

This week, set a goal to get some fresh air and sunshine. You’ve earned it, and your body will thank you!

Want to get healthy and fit before summer arrives? Jenny Craig can help. Pair your spring workouts with delicious, chef-crafted meals delivered to your doorstep. Get started with a Jenny Craig plan today!