Spring’s finally here—which means more sunshine, longer days, and the perfect excuse to take your workouts outside. Whether you’re tired of being cooped up indoors or just want a change of scenery, these outdoor workouts are simple, effective, and don’t require a lot of gear (or any at all). Let’s get moving!
1. Bodyweight Basics
You don’t need a gym—or even any equipment—to get a solid workout. Your own bodyweight is more than enough. Start with the basics, and as you build strength, you can add in more challenging moves.
Try this:
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Push-ups – 3 sets of 10–15
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Sit-ups – 3 sets of 15–20
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Squats – 3 sets of 15–20
Want to kick it up a notch? Add burpees, mountain climbers, or jump squats into the mix.
2. Kettlebell Circuit
Kettlebells are compact, portable, and super effective for building strength. Bring one to your backyard, driveway, or park and run through a quick circuit. If you’re new, start with 20–25 lbs and build from there.
Try this:
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Kettlebell squats – 3 sets of 10
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Deadlifts – 3 sets of 20
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Wall sits (holding kettlebell) – 3 rounds of 60 seconds
No kettlebell? Use a heavy backpack or jug of water.
3. HIIT (High Intensity Interval Training)
HIIT is all about quick bursts of effort followed by short rest periods. It boosts your heart rate, burns calories fast, and is perfect for outdoor workouts. You can apply this style to anything—running, biking, jumping rope—you name it.
Try this:
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Pick your activity (jogging, cycling, fast walking)
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Go hard for 60 seconds
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Recover for 90 seconds
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Repeat for 10–15 minutes
Short, sweaty, and done!
4. Sandbag Training
You don’t need fancy gym gear to work your muscles—just grab something heavy and awkward (like a bag of rice or cat litter) and get to it. Sandbag workouts build strength and improve grip, balance, and coordination.
Try this:
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Carry it for 1,000 feet – 3 rounds
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Ground-to-shoulder lifts – 3 sets of 10–20
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Static holds (arms extended) – 5 sets of 60 seconds
Bonus: it’s a full-body burn, and way harder than it looks.
5. TRX on the Go
TRX straps are basically a gym in a bag. Hook them up to a tree branch or sturdy post and get a killer full-body workout outdoors. They’re beginner-friendly but can be made super tough too.
Try this:
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TRX flys – 3 sets of 5–10
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TRX push-ups – 3 sets of 10–20
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TRX rows or seated pull-ups – 3 sets (last set to failure)
Great for strength, balance, and core work.
6. Everyday Spring Activities (They Count!)
Not every workout has to be structured. Walking the dog, shooting hoops, hiking, or even jumping rope in your driveway all count. The goal? Just move. Fresh air and movement are the perfect combo for your mood, energy, and overall health.
Bottom line: You don’t need a gym to stay active—you just need a little creativity and a reason to get outside. Whether you’re doing push-ups in the park or carrying a sandbag across your lawn, spring is the perfect time to make movement fun again.