The best fitness exercises for the garden or park
Let's face it: the gym isn't always appealing. But did you know you can work out just as effectively in your own garden or the park around the corner? Exercising outdoors combines fresh air with exercise—and it almost feels like you're on vacation. In this article, you'll discover how to use nature as your fitness center, with the best exercises you can do anytime, anywhere.
Why exercising outdoors is so good for you
Physical and mental boost
Exercising outdoors gives your body and brain a real boost. Your heart rate increases, your lungs fill with fresh air, and your brain gets a boost of endorphins—those happy hormones that make you smile.
Free vitamin D
Sun on your skin means natural vitamin D. You need it for strong bones, a healthy immune system, and feeling energetic. Even fifteen minutes of exercising in the sun can work wonders.
More motivation, less excuses
Exercising outdoors is often much more enjoyable than indoors. The view is constantly changing, you see other people exercising, and that's motivating. Plus, you don't have to deal with wait times for equipment or stale gym smells.
What do you need? – Simple gear for outdoor fitness
Good news: you don't need to buy expensive equipment. Your own body weight will get you a long way. But with a few basics, you can spice up your workout a bit.
- Bodyweight exercises – You already have yourself with you, so: squats, push-ups, lunges, planks… anything goes.
- Resistance bands – Light, compact and perfect for stimulating specific muscle groups.
- Kettlebell or dumbbell – Ideal for strength and explosiveness.
- Skipping rope – Great for your fitness and easy to take with you.
- Comfortable sportswear – Think breathable fabrics and good shoes.
- Water bottle – Hydration is key, especially in the sun.
Top 7 exercises for the garden or park
Ready to get started? Here are the best exercises to work your entire body—wherever you are.
1. Squats and variations
- Classic squats
- Jump squats for extra intensity
- Bulgarian split squats (with bench or tree stump)
2. Push-ups (you know you hate them – so they work)
- Regular push-ups
- Incline push-ups (hands on bench)
- Decline push-ups (feet on bench)
3. Bodyweight Lunges
- Forward, backward, and sideways
- Walking lunges in the park path
4. Burpees – your best friend and enemy
- Full body workout in one move
- Good for strength and fitness
5. Plank and side planks
- Work your core without fancy equipment
- Also try plank to push-up for an extra challenge
6. Mountain climbers
- Top for your abs and endurance
- Fast, explosive and no space required
7. Jump rope sessions
- Start with 1 minute, build up to 5-10 minutes
- Burns a ton of calories in a short time
A sample outdoor workout – 30 minutes of hard work
No inspiration needed, just do it! Here's a sample schedule:
Warm-up (5 minutes)
- Jumping jacks – 1 minute
- Arm circles – 30 sec per side
- High knees – 1 minute
- Squats – 20 reps
- Walking lunges – 1 minute
Circuit (repeat 3 rounds)
- 15 squats
- 10 push-ups
- 20 mountain climbers
- 10 lunges per leg
- 30 sec plank
- 5 burpees
Cooling down (5 minutes)
- Deep breathing
- Stretch your hamstrings, shoulders and back
- Drink water & give yourself a high five
Tips to stay motivated outdoors
Make it a routine
Schedule regular times. Morning sunshine? Perfect. After work? Wonderful to clear your head.
Exercise together with someone
A workout buddy motivates and makes it more fun. You're less likely to cancel if someone waits for you.
Use a fitness app
Track your progress, set a timer, or follow workouts on your phone.
Reward yourself
New workout outfit? A little chill time after your workout? Reward yourself and keep it fun.
Conclusion
Exercising outdoors isn't just effective, it's also a feast for your senses. You'll feel more energetic, freer, and more motivated to move. With simple exercises and a little creativity, you can create a top-notch workout that will get you fit and keep you that way. So lace up those sneakers and incorporate nature into your routine – your garden or park is your new gym!
Frequently Asked Questions (FAQ)
1. Can I effectively build muscle mass with outdoor fitness?
Absolutely! Bodyweight exercises like push-ups, squats, and planks are super effective. Add weights or bands for extra strength training.
2. What if it's raining or cold outside?
Dress smart (in layers!) or choose a covered spot like a carport. And hey, rain makes you look cooler—no excuses!
3. How often should I train outdoors to see results?
Three times a week is already great. Consistency is more important than perfection.
4. Is training in the park safe?
Absolutely! Be careful of slippery surfaces, wear comfortable shoes, and train preferably during the day or with someone.
5. How do I make my outdoor workout more fun?
Music, a buddy, a challenging circuit, or even taking your dog with you – everything helps to keep it fun and enjoyable.