How did you feel the last time you worked out outside? I’m here to tell you why I’m so passionate about bodyweight training outdoors. It’s an incredible way to stay in shape while soaking up the beauty of the great outdoors. In this post, I’ll break down the three major perks of outdoor bodyweight training and throw in a sample workout plan for good measure.
Benefit 1: Skyrocketing Cardiovascular Fitness
Picture this: you’re in a serene park, working up a sweat with bodyweight exercises. Your heart pounds faster, and you can feel the calories burning. That’s the magic of outdoor bodyweight training! It revs up your cardiovascular fitness by elevating your heart rate. Trust me, your ticker will thank you.
Benefit 2: Building Muscle Strength and Endurance
One thing I love about outdoor bodyweight workouts is that they make you use your own body weight as resistance. That means every push-up, squat, and lunge is a step toward increased muscle strength and endurance. It’s an efficient path to building muscle mass and improving overall fitness.
Benefit 3: Stress Relief and Mood Enhancement
Who doesn’t want a little less stress in their life, right? Exercising outdoors is like a natural mood booster. Surrounded by the beauty of nature, it’s been scientifically proven to reduce stress levels and uplift your mood. It’s like a two-for-one deal for your mental and physical well-being.
Sample Workout
Now, let’s get to the nitty-gritty: a sample outdoor bodyweight training program that’ll get you started on the right track.
Warm-up:
• Spend 5 minutes doing light cardio, like a jog or some jumping jacks.
• Knock out 10 reps of each of these exercises: arm circles, leg swings, torso twists, high knees, and butt kicks.
Workout:
• Squats: Do 3 sets of 10-12 reps.
• Push-ups: 3 sets of 10-12 reps.
• Pull-ups: Aim for 3 sets, pushing yourself to failure.
• Lunges: 3 sets of 10-12 reps per leg.
• Crunches: 3 sets of 15-20 reps.
Cool down
• Wind down with 5 minutes of light cardio.
• Finish with 10 reps of each of these stretches: hamstring stretch, quadriceps stretch, calf stretch, chest stretch, and shoulder stretch.
Conclusion
Feel free to customize this program based on your fitness level. If you’re new to bodyweight training, start with fewer sets and reps or use a chair or bench for support during push-ups and pull-ups. If you’re looking for a challenge, crank up the sets, reps, or add some weight with a vest or backpack.
Outdoor bodyweight training is my go-to for staying fit and feeling great. It’s not just about exercise; it’s a chance to connect with nature and breathe in that fresh air. Remember, start where you’re comfortable, and gradually up the ante as you get stronger.
Action Plan
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