Take advantage of the beautiful weather and move your training outdoors!
Summer is the perfect time to get out of the gym and exercise outdoors. Outdoor training has tons of benefits—from increased motivation to an extra dose of vitamin D!
Why is it worth exercising outdoors?
- Vitamin D: The sun is a natural source of vitamin D, important for bones and immunity
- Better mood: Fresh air and nature improve your well-being
- Increased motivation: A change of scenery makes training more interesting
- Free: No membership needed - the park or beach is your gym
- Challenge: Uneven terrain engages more stabilizing muscles
The best outdoor exercises
1. Training with your own body weight
Squats: Classic, jump squats, pistol squats
Push-ups: Standard, wide, narrow, from the knees
Lunges: Forward, backward, jumping
Planks: Classic, Side, Dynamic
Burpees: The King of Functional Exercises!
2. Take advantage of your surroundings
Park Bench: Step-ups, Triceps Dips, Incline Push-ups
Tree: Pulling up on a branch (if it's stable!)
Stairs: Running up and down stairs, jumping, step-ups
Walls: Box jumps, step-overs
3. Outdoor Cardio
Running: Intervals, tempo runs, long slow runs
Nordic walking: Great for the whole body
Cycling: Cardio + Leg Strengthening
Jump Rope: Intense cardio in a small space
Sample outdoor training (30 minutes)
Warm-up (5 min):
- Light running - 3 minutes
- Joint circulation - 2 minutes
Main part (20 min) - 4 rounds:
- Squats - 15 reps
- Push-ups - 10 repetitions
- Lunges (each leg) - 10 reps
- Mountain climbers - 20 reps
- Plank - 30 seconds
- Burpees - 8 reps
Rest between rounds: 1-2 minutes
Stretching (5 min):
Gentle stretching of all muscle groups
What to wear?
Choose lightweight, breathable materials. Moisture-wicking properties are important in summer. Don't forget a hat and sunscreen!
Safety tips
- Avoid training during the hottest hours (12:00-16:00)
- Drink plenty of water before, during and after training
- Use a sunscreen with SPF
- Listen to your body - if you feel dizzy, stop training
- Choose safe places
Pro tip: Plan your workout early in the morning or in the evening when it's cooler. You'll have more energy and avoid overheating!