Tired of the same four walls of the gym? It might be time to take your workout outside.
From the boost in mood that comes with fresh air to the unique challenges of training on uneven terrain, working out in an open environment can refresh your fitness routine.
This guide will cover everything you need to know, from the unique benefits of outdoor training to staying safe in the sun.
Jump to:
- Benefits of Outdoor Training
- Staying Safe in Hot Weather
- Types of Outdoor Workouts
- Supplements for Outdoor Workouts
Benefits of Outdoor Training
Working out in the park, on a trail, or even just in your garden offers a refreshing change of scenery from your usual gym session. The benefits can go beyond physical fitness, as just being outside can give you mental boost.
It can also provide a more dynamic workout experience. The varied terrain and natural obstacles can engage muscles you might not use on a flat gym floor, leading to greater functional strength and stability.
Improved Mood: Exposure to sunlight boosts your vitamin D levels, which can lift your mood. Exercising in nature has been shown to reduce stress, anxiety, and symptoms of depression. Increased Challenge and Variety: The uneven ground of a park or trail forces your stabilising muscles to work harder, improving balance and coordination. You can use natural elements like benches, hills and trees for a more dynamic workout. Accessible Workouts: Outdoor spaces are often free to use, making fitness more accessible. A park workout or outdoor exercise session requires little to no equipment. Higher Calorie Burn: Things like wind resistance and varied terrain can make your body work harder, potentially increasing your calorie expenditure compared to a gym workout of the same time.
Staying Safe in Hot Weather
Training outdoors is great, but it's important to be prepared, especially for hot weather. Even on cooler days, the sun can be strong, so it's essential to protect yourself.
Be aware of the weather, predict your body's response to it, and adjust your plans accordingly — there’s no need to push yourself to the point of exhaustion.
Train early or late: Schedule your workouts during the cooler parts of the day, such as early morning or late evening, to avoid the peak heat. Sun protection: Always use a sun cream with an SPF of at least 30 and 4* UVA protection. A hat and UV-protective sunglasses can also provide extra defence against harmful rays. Hydration is key: Drink plenty of water before, during and after your workout. Bring a water bottle and an electrolyte supplement to replace minerals lost through sweat. Know the symptoms: Be aware of the signs of heat exhaustion and heatstroke, such as dizziness, headache, excessive sweating, or a rapid pulse. If you feel any of these, stop immediately and find a cool, shaded area.
On the other hand, weather can turn quickly in the UK, so always be prepared. A light jumper and a waterproof jacket can be the difference between a great workout and a miserable one.
Types of Outdoor Workouts
One of the best things about outdoor training is the variety. You're not limited to a single machine or type of exercise. Here are a few ideas for working out in the park and beyond.
Outdoor Gyms
Many local parks now feature free-to-use outdoor gym equipment. These stations are a great way to incorporate bodyweight exercises and resistance training into your routine. From pull-up bars to parallel bars, you have everything you need for a full-body workout. Use them for your warm-up or as part of a full-scale circuit.
HIIT
A park is the perfect setting for a high-intensity interval training (HIIT) session. You can use benches for box jumps or triceps dips, open grass for sprints, or even a hill for an extra challenge. The space and natural features offer endless possibilities for a quick, effective workout.
For some HIIT inspiration, here are nine workouts to try:
9 HIIT Workouts You Need To Try Now
HIIT workouts for every part of the body, guaranteed to get your heart pumping.
Yoga in the Park
Roll out your mat and find a peaceful spot for some yoga. Practising yoga outdoors can be incredibly calming, allowing you to connect with your breath and the sounds of nature. It's a great way to improve flexibility, balance and mindfulness.
Running and Cycling
These are classic outdoor exercises for a reason. Running through a local park or cycling along scenic trails is a great way to improve cardiovascular health while enjoying the scenery. Plus, they're accessible for all fitness levels.
Hiking
For those seeking a more adventurous challenge, consider hiking or even fell running. Running on hills or up peaks offers a dynamic workout that engages different muscles and provides a significant cardio challenge. It’s also a great way to explore new landscapes.
Supplements for Outdoor Workouts
When you're out and about, convenience is key. The right supplements can help you perform at your best, no matter where your training takes you. Here's some of the best portable nutrition to fuel your outdoor sessions.
Impact Pre-Workout
Need a boost before your session? Impact Pre-Workout Blend is packed with essential vitamins and caffeine to help you take your training to the next level. It's easy to mix and carry, so you can have it just before you start.
150mg of caffeine per serving helps to improve endurance performance and capacity. Also contains vitamin C and niacin to reduce tiredness and fatigue. Helps you stay alert and focused during your workout.
THE Energy Gel
For longer runs, cycles or hikes, a quick energy source is a must. THE Energy Gel delivers fuel when you need it, and quickly. It comes in a single-serve packet, making it easy to slip into a pocket or running belt.
30g of fast-acting carbohydrates for rapid refuelling. 2:1 maltodextrin to fructose ratio for optimal energy absorption. - Electrolytes to help with effective rehydration.
B vitamins help to reduce tiredness and maintain energy.
THE Electro Tablets
When you sweat, you lose more than just water. THE Electro Tablets are fast-dissolving effervescent tablets that are perfect for replacing mineral loss from sweat. Simply drop one into your water bottle for a fizzy, electrolyte-rich drink you can swig while working out.
Helps replenish what you sweat with an electrolyte-rich blend. 500mg of sodium per tablet. - Vitamin C to support immune function and reduce fatigue.
- Zero added sugar and vegan-friendly.
Oat Protein Flapjack
Oat Protein Flapjack is a great option for a post-workout recovery snack or a convenient fuelling option on a long hike. Packed with protein and carbs, these flapjacks are a perfect pick-me-up.
20g of protein per bar to support muscle growth and maintenance. Over 30g of carbs from oats to fuel your day and boost recovery. - Available in three delicious flavours.
Baked Brownie
Looking for a tasty, high-protein treat? The Baked Brownie is a great choice. It's high in protein and low in sugar, making it a perfect reward after a tough session.
High in protein for an indulgent everyday treat. - Low in sugar.
Pea-Nut Bar
A delicious, plant-based snack that’s naturally high in fibre and packed with protein. The Pea-Nut Bar is a convenient way to get a quick protein boost on the go.
Naturally high in fibre. 8g of plant protein per bar. - Peanut butter enriched with pea protein and wrapped in a dark chocolate-flavour coating.
Take Home Message
Outdoor training offers a refreshing and effective way to achieve your fitness goals. From a simple park workout to a challenging hike, there’s an option for everyone.
Remember to prioritise your safety, stay hydrated, and choose the right nutrition and supplements to support your performance.
So, what are you waiting for? Get outside and start moving!
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