The 7 Best Outdoor Workouts to Enjoy Spring

Ah, spring! The sun is showing itself more often, the birds are singing, and you can finally leave your hoodie in the closet. It's the perfect time to move your workouts outside. But what are the best ways to enjoy that spring sunshine and work on your fitness?

Why exercising outdoors in spring is a great idea

Exercising outdoors has a magical effect. Not only does it give your body a boost, it also boosts your mental well-being. Some of the benefits include:

  • Fresh air = more oxygen = better performance
  • Vitamin D from the sun strengthens your immune system
  • Mental reset : exercising outdoors reduces stress
  • You burn more calories , thanks to wind, terrain and temperature differences

Sounds like a win-win, right?

The 7 best outdoor workouts

Time to skip the gym and feel the asphalt, grass, or sand beneath your feet. Here are the seven best outdoor workouts for this spring:

# 1. Running in the park

Running remains a classic, and with a bit of spring sunshine it is pure enjoyment.

  • Choose a green park or forest area for peace and variety
  • Start with a 5-minute warm-up of walking or jogging
  • Vary your pace (interval) for extra fat burning
  • Pro tip: Run without music and listen to nature. Want to make your run harder? You can easily do that with a few ankle weights !

Why it works
Running improves your endurance, burns a significant number of calories, and helps clear your head. Ideal for an energetic start to your day.

# 2. Bootcamp with your friends

Suffering together = growing together. A boot camp in the park is fun, challenging, and social.

  • Use benches, stairs and grass areas as your gym
  • Think squats, lunges, push-ups, burpees and sprints
  • Do a circuit of 5 exercises, 3 rounds
  • Take rest between rounds (1 minute)

Why it works
You'll train full-body with your own body weight. And because you're training in a group, you motivate each other to go the extra mile.

#3. HIIT session on a sports field

No time? No problem. With HIIT (High Intensity Interval Training), you can get a killer workout in 20 minutes.

  • Example: 30 sec sprint – 30 sec walk (repeat 10x)
  • Combine with push-ups, squats and mountain climbers
  • For example, use a football field for distances

Why it works
HIIT boosts your fat burning, even hours after your workout. It's perfect if you're short on time but still want to train hard.

# 4. Calisthenics in the playground

Want to unleash your inner Ninja Warrior? Then calisthenics is your thing.

  • Think of pull-ups, dips, hanging leg raises
  • Use climbing frames, bars and benches
  • Start slowly and work towards more difficult variations

Why it works
You build strength without weights. It's all about control, technique, and muscle coordination. Plus, it looks awesome if you can do it right!

# 5. Cycling through nature

The Netherlands = cycling country, so why not exercise on your saddle?

  • Choose a beautiful route through the forest or dunes
  • Vary the pace: 5 minutes brisk – 3 minutes slower
  • Try hills or headwinds as natural resistance

Why it works
Cycling is low-impact, so it's great for your joints. And you'll train your legs, lungs, and heart all at the same time. Bonus: you'll discover new places!

#6. Outdoor Pedal Power Training

No gym needed to get those legs burning.

  • Find a long staircase (near a stadium, park or bridge)
  • Do sprints, lunges, or jump squats on the steps
  • Combine with push-ups at the top of the stairs

Why it works
Stairs are great for explosive power, balance, and endurance. And believe me, after 3 rounds, you'll feel every muscle in your legs.

# 7. Yoga or stretching in the sun

Sometimes you don't feel like going all out, and that's okay. Outdoor yoga is a wonderful alternative.

  • Find a quiet grassy area or beach
  • Do a series of sun salutations or stretching routines
  • Focus on breathing, balance and relaxation
  • Pro tip: Bring your own compact yoga mat with a carrying strap.

Why it works
Yoga improves your flexibility, posture, and focus. Combined with fresh air and sunlight, you'll truly unwind. Perfect after a busy week of workouts.

Tips to make your outdoor workout fun and effective

  • Plan at times when there are few people (morning or early evening)
  • Bring water and a towel
  • Wear layers , the weather can change
  • Make sure you wear good shoes suitable for the terrain (trail, grass, asphalt)
  • Use an app or timer for HIIT or circuits

And most importantly: enjoy it! Outdoor sports aren't just about performance; they're also about fun and connecting with your surroundings.

Conclusion

Spring is the perfect excuse to take your workouts out of the gym and into nature. Whether you want to blast through HIIT or unwind with yoga, there's something for everyone. So put on your workout clothes, put your screens aside for a bit, and discover the benefits of exercising outdoors.

Ready to give your fitness routine a fresh upgrade?

Frequently Asked Questions (FAQ)

1. Can I exercise outside every day?
Yes, as long as you get enough rest between heavy workouts. Alternate between intense and easy days.

2. What if it rains or is cold?
Layers are key! And a little rain can make your workout even more adventurous. Choose sheltered spots or wear a sports jacket.

3. Do I need equipment for outdoor workouts?
No, you can get a long way with body weight and creativity. Benches, stairs, and playground equipment are your best friends.

4. How long should an outdoor workout last?
Between 20 and 45 minutes is ideal. Short and intense is better than long and half-throttle.

5. What is a good app to track my training?
Try apps like Nike Training Club, Freeletics, or Strava (for cycling and running).

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