Fun Outdoor Workouts to Try This Summer

Summer's here! That means sunshine, blue skies, and embracing all the amazing outdoor spots. And hey, just because it's hot doesn't mean you're stuck inside. With smart planning and strategies, you can mix it up and enjoy fun outdoor workouts in your backyard, at a local park, or even by the beach.

Ready to ditch the gym and boost your fitness while soaking up some Vitamin D? Here are some fun outdoor workout ideas to get you moving this summer:

Bodyweight Blast: Get Strong Anywhere!

No fancy gear needed! This bodyweight routine is perfect for doing pretty much anywhere. It's a great way to get your heart rate up and strengthen your muscles. Just remember to listen to your body and take breaks.

Warm-up (5 minutes):

• Light cardio: jumping jacks, high knees, butt kicks

• Dynamic stretches: arm circles, leg swings, torso twists

The Workout (Perform each exercise for 30-45 seconds, then rest for 15 seconds. Repeat the circuit 2-3 times):

• Squats: Stand with feet shoulder-width apart, lower hips as if sitting.

• Push-ups: Hands slightly wider than shoulders, lower chest. (Modify on knees if needed.)

• Walking Lunges: Step forward with one leg, bending both knees to 90 degrees. Alternate legs.

• Plank: Hold a straight line from head to heels, engaging your core.

• Glute Bridges: Lie on your back, knees bent, feet flat. Lift hips, squeezing glutes.

• Mountain Climbers: Start in plank, alternate bringing knees to chest.

• Burpees: Stand, squat, kick feet back to plank, push-up (optional), jump feet back to squat, then jump up.

Cool-down (5 minutes):

• Gentle stretches, holding each for 20-30 seconds (e.g., quad stretch, hamstring stretch).

Walking Intervals: Amp Up Your Stroll!

Local trails, paths, and sidewalks are perfect for a refreshing walk. Amp up your calorie burn and cardiovascular fitness with interval training. This means alternating periods of higher-intensity effort with lower-intensity recovery.

How to do it:

1. Warm-up (5 minutes): Begin with a brisk walk.

2. High-Intensity Interval (30-60 seconds): Speed up to a fast walk or light jog where you're slightly out of breath.

3. Low-Intensity Recovery (1-2 minutes): Slow down to a comfortable walking pace to catch your breath.

4. Repeat: Alternate between high-intensity and low-intensity intervals for 15-30 minutes.

5. Cool-down (5 minutes): End with a leisurely walk and gentle stretches.

   
   

Why intervals are great for summer: You can adjust the intensity based on the heat. Plus, it keeps your workout engaging and prevents overheating during sustained high intensity.

Smart Tips for Staying Active in the Summer Heat!

• Hydrate, Hydrate, Hydrate: Crucial for summer fitness! Drink plenty of water before, during, and after workouts. Carry a water bottle and sip frequently. Added electrolytes can help during longer or more intense sessions.

• Time it Right: Exercise during cooler parts of the day: early mornings or late evenings. Avoid peak heat hours (typically 10 AM to 4 PM).

• Dress Appropriately: Wear light-colored, loose-fitting, breathable clothing. Athletic fabrics can wick away sweat effectively.

• Sun Protection is Key: Always apply broad-spectrum sunscreen (SPF 30+) to exposed skin. A hat and sunglasses offer extra protection.

• Find Shade: Choose outdoor workout locations that offer shade, like tree-lined paths or covered areas.

• Listen to Your Body: Pay attention to how you're feeling. If you experience dizziness, lightheadedness, nausea, or extreme fatigue, stop immediately and find a cool place to rest.

• Start Slow: If you're new to exercising in the heat, gradually increase workout duration and intensity as your body adapts.

• Find a Buddy! Exercising with a friend can make it more fun and safer.

• Embrace Water Activities: Don't forget about swimming, paddleboarding, or beach walks. These are great ways to stay active and cool down.

Summer offers a great opportunity to get active and enjoy the outdoors. By incorporating these fun workout ideas and tips for staying safe in the heat, you can make fitness an enjoyable part of your summer routine!

What are your favorite ways to stay active outdoors in the heat? Share your tips in the comments below and head over to our private Facebook Health and Fitness Community for Women 40+ to continue the conversation!