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Outdoor workouts can be as fun as indoor ones—if not even more so, especially under sunny and clear weather. Here are some activities you can add to your usual routine in the comfort of your garden or in your local park if the equipment is available.
Cardio with a Trampoline
Local parks are unlikely to have trampolines due to health and safety, but most gardens should have room for one. Once set up, give these trampoline exercises a go to boost your cardiovascular health. And best of all, relieve stress!
These exercises target your back, core, and leg muscles. You’ll also work your arms, neck, and glutes.
Mini trampoline:
- Jumping jacks
- Pelvic floor jumps
For beginners:
- Single-leg bounces
- Jogging variations
Large trampoline:
- Tuck jumps
- Squat jumps
- Twists
For seniors:
- Regular jogging
- Vertical jumps
Start with 10–15 minutes of bouncing per session, then gradually go longer as your fitness improves.
Safety tips:
If you’re using a trampoline, make sure it has a safety net, handlebar, or rail. If it’s set up on your patio, keep it well away from garden furniture and any sharp edges around your garden room.
Feeling a bit dizzy or lightheaded when you start? That’s normal. Just take a break, sit down, and wait until you feel steady again.
And if you’ve got any injuries or medical conditions, it’s best to check with your doctor before trying trampoline exercises.
Run Drills on a Track
Is there a free-to-use circular running track nearby? Make the most of it and fit in your daily or weekend runs to improve your endurance, speed, and stamina.
Some parks, leisure centres, or athletics clubs have running tracks open to the public at certain times. If there’s a good running community in your area, you might even find organised track sessions each week. These tracks are free from obstacles or elevation changes, making them ideal for runners of all levels.
These tips from a runner can make running in circles less complicated:
- Run in a single file: Stay in one line, especially if you’re running with others. That way, you avoid blocking the track or pathway.
- Go counterclockwise: Most tracks follow this direction, so stick it with as much as possible.
- Run fast in lane one, slower in the outer lanes: This is to avoid congestion. Fast runners should be in the inside lane and slower in the outer lanes.
- Pay attention to your surroundings: Watch out for other runners, sudden stops, or obstacles!
Feel free to set your own running duration based on your fitness goal.
Tip: Your garden can also work as a simple alternative. A flat, even surface is best, like grass or rubber matting, to reduce the impact on your joints and prevent trips.
Bear Crawl, No Equipment Needed
As the name suggests, this exercise requires you to crawl using all four limbs. In other words, walking like a bear. Moving on your hands and feet, known as quadrupedal movement, helps burn calories while improving muscle tone and strength.
But here’s the thing: although bear crawls don’t need equipment, they require good form.
Keep your back flat, hands under your shoulders, and knees off the ground. Move your right hand with your left foot, then your left hand with your right foot (kind of like a slow, steady march). Do this for 3 rounds of 40 seconds, 20 seconds off.
Do this exercise on a lawn or rubber matter for better grip and cushioning. Don’t forget to take breaks, as it can be tough, especially when you’re doing it for the first time.
Frog Jumps Across the Lawn
Frog jumps are a simple but effective lower-body exercise that even kids will love! They don’t need any special equipment, either; a bit of open space on your lawn will.
For this exercise, you’ll be mimicking a frog’s movement. It mainly works your thighs, calves, and glutes. Start by bending your knees and touching the ground, then jump up high, stretching your arms above your head. Repeat for 10 to 15 reps or in 30-second sets.
Try to land quietly rather than with a heavy thud for a smooth landing!
Outdoor Yoga on a Mat
Few things feel as calming as stretching under the sun, breathing in the fresh air, and soaking up the sounds of nature. Perfect excuse for some garden yoga.
Lay your mat on the grass, decking, or patio (wherever it feels comfortable) and go through your usual routine, just with a better view. If you’re new to it, why not start with these garden yoga sequences?
- Sun salutations A (Surya Namaskar A)
- Warrior II pose (Virabhadrasana II)
- Triangle pose (Trikonasana)
- Warrior I pose (Virabhadrasana I)
- Tree pose (Vrksasana)
- Dancer pose (Natarajasana)
- Airplane pose (Dekasana)
Poses to close your outdoor yoga:
- Bound angle pose (Baddha konasana)
- Revolved bound angle pose (Parvrtta baddha konasana)
- Corpse pose (Shavasana)
Do Pull-Ups with a Pull-Up Bar
Pull-ups are a great way to work your back and build stronger arms. If you fancy taking your training outside, a solid pull-up bar is worth considering. Mount one on a sturdy wall, like the side of your house, or fix it between two strong posts like a pergola.
Got a tree in your garden? A thick, sturdy branch can do the job as well. Or, if you’d rather keep things flexible, go for a freestanding pull-up bar and place it on a rubber mat to protect your lawn.
No space at home? Head to your local park or playground. Monkey bars are a handy alternative and do the job for pull-ups.
Invest in a Garden Gym
Exercising outdoors is a great way to enjoy the fresh air. But let’s be honest, the British weather doesn’t always cooperate. That’s where a garden room comes in. It gives you a dedicated, sheltered space to keep up with your workouts, rain or shine. Plus, you get the privacy to train without prying eyes and you can easily take some of the exercises outside!
If you’ve got an unused shed, why not turn it into a gym? Check out our guide on How to Make a Gym Shed to get started.
Round-up
You don’t have to give up your indoor gym, though, think of it as expanding your options. Mix in some outdoor workouts to keep things varied and enjoyable, and if the weather doesn’t play ball, you can always head back inside or use your gym building.
Need more fitness ideas? You’ll want to check this out: The Best Exercises for Your Garden Gym
