7 Expert-Approved Outdoor Workout Ideas, Backed by Science

An outdoor workout does more than change your scenery. Exercising outdoors has been linked to improved mood, lowered stress, better cardiovascular health and more motivation to move consistently. Even walking outside can be an excellent workout, especially when you do it regularly.

"Exposure to natural light supports serotonin production, a neurotransmitter involved in mood regulation, sleep quality and emotional well-being", said Cedrina Calder, M.D., a board-certified preventive medicine physician, health expert and fitness professional based in Nashville, Tenn.

Research published in Environmental Health Perspectives also suggests that spending time outdoors can help lower blood pressure, reduce diabetes risk, support immune function and boost overall well-being.

Beyond the physiological aspects, outdoor exercise taps into something deeply human.

"Humans like to flock to natural outdoor spaces, such as mountains, meadows, forests, lakes, streams, waterfalls, beaches, etc.", said Tina Vindum, M.S., C.P.T., founder of Outdoor Fitness in Marin County, Calif.

Regardless of your fitness level, outdoor workouts offer accessible ways to build strength, endurance, balance and mental resilience, with minimal equipment and maximum flexibility.

Below, experts break down seven of the best outdoor workout options, along with tips for getting started safely and building a sustainable routine. These outdoor workout ideas are simple, effective and built to keep you moving. No gym required.

Consider outdoor fitness activities if you:

• want low-cost or no-equipment exercise options.
• Need a mental reset or stress relief and prefer an environment that feels less structured than an indoor gym.
• Prefer a flexible outdoor workout in a park or playground, on a trail or at an outdoor fitness area.
• You are looking for activities that scale to different fitness levels.
• Want variety beyond gym-based fitness classes and treadmill cardio.

Exercising outside also supports health in ways that extend beyond calories burned, including better mood, more consistent movement habits and meaningful time spent outside in nature.

What it works on: lower body, core and cardiovascular system

Benefits: trail running demands balance, coordination and strength. "Unlike conditions on a flat road or treadmill, trail running requires more physical effort", Calder said. "The balance and stability required on the trail engages and strengthens your core muscles. It also requires greater use of your lower limb muscles, including the glutes, quads and calves".

Trail running can also support mental health and often feels more engaging than repeating laps on a track. "It requires 100-percent mental focus—or you subject yourself to a tumble", Vindum said.

A 2020 study published in BMC Public Health found that people who completed at least 6.5 miles of trail running reported higher wellness and health scores. Additional research suggests that spending 90 minutes moving in nature can help reduce depressive rumination.

Best for:

• runners looking to build aerobic endurance while improving strength, balance and focus
• Anyone who wants an outdoor workout that challenges the legs and core without the repetitive impact of the road

Beginner tips:

• start with well-marked trails and shorter distances, focusing on time on feet rather than pace.
• Keep your eyes a few feet ahead, shorten your stride and use walking breaks on steep hills to manage intensity and protect your knees.

What it works: upper body, core, anaerobic conditioning and balance

Benefits: surfing blends aerobic paddling with short bursts of anaerobic effort that feel similar to a HIIT routine.

"It's a great anaerobic exercise that will help strengthen the trapezius, abdominals and obliques, as well as the lats, triceps, biceps and deltoids", said Jimmy Minardi, C.P.T., founder of Minardi Training.

Water-based workouts can offer a powerful reset and stress relief in ways a gym can't match. "I can tell you one thing after being a devout surfer for [many] years, the tranquil and buoyant qualities of being in the water lift your spirits up", Minardi said.

Best for:

• those with access to open water who want a full-body outdoor workout that feels more like play than a class
• Adults comfortable in the water who want to build upper-body and core strength

Beginner tips:

• work with a certified instructor and start on smaller waves.
• Always check tides, weather and surf conditions and wear appropriate safety gear, such as a leash and personal flotation device.

What it works: cardiovascular system, lower body and aerobic endurance

Benefits: hiking intensity is highly customisable, making it an accessible outdoor workout. "Hiking can be a great cardio workout as long as it;s intense enough to significantly raise your heart rate and respiratory rate", Calder said.

Elevation gain, speed and pack weight all influence intensity, allowing you to progressively increase the challenge as your fitness improves.

Beyond fitness, hiking encourages mindfulness and sensory awareness in a natural environment. "Hiking allows us to take in nature at our own pace—the ability to take in the micro and the macro", Vindum said.

Spending time on the trail can also help reduce stress, support mental health and improve sleep.

Best for:

• beginners, recovery days or anyone seeking steady aerobic movement with joint-friendly impact
• Long, low-intensity efforts to build endurance and let you spend more time outdoors

Beginner tips:

• choose shorter trails with minimal elevation gain and use hiking poles if knee comfort is a concern.
• Wear supportive footwear, carry water and plan your route so you finish before dark and avoid extreme heat.

What it works: quads, hamstrings, glutes, inner and outer thighs and cardiovascular system

Benefits: roller skating is recognised by the American Heart Association as an aerobic fitness activity.

According to Trish Alexander, executive director of the Skate Instructors Association, roller skating can burn anywhere from 500 calories per hour at a moderate pace to over 1,000 calories per hour during vigorous skating sessions.

Because it is low-impact and gliding, it can be a strong option if you want cardio without the repeated pounding of running on concrete.

"Skating has been shown to bring a wide variety of mental health benefits like clarity, focus, and delight as endorphins are released", Alexander said. For many adults, it becomes a fun way to move and revisit a childhood activity in a new fitness context.

Best for:

• those seeking low-impact cardio for coordination and balance, especially on smoother ground or in a park
• People who prefer playful workouts that still burn calories

Beginner tips:

• wear protective gear and start on smooth, flat surfaces to protect your knees and wrists from the impact of potential falls.
• Practise basic stopping and turning skills before increasing speed or skating on busier paths.

What it works: full body and aerobic and anaerobic systems

Benefits: high-intensity interval training alternates short bursts of high effort with recovery periods, making it one of the most efficient outdoor workout ideas when you're short on time.

HIIT workouts can help improve cardio fitness, muscular endurance and overall performance in a relatively short time. Vindum recommends body-weight moves like squat jumps, planks, jumping jacks and split-squat jumps. A bench in a park or outdoor gym can add options like step-ups and triceps dips. If you can find a park with outdoor gym equipment like pull-up bars, even better.

Outdoor HIIT also allows you to use stairs, hills or playgrounds as natural workout equipment, keeping sessions varied and engaging.

Sample 12- to 15-minute HIIT routine

• 30 seconds squat jumps
• 30 seconds rest
• 30 seconds push-ups
• 30 seconds rest
• 30 seconds jumping jacks
• 30 seconds rest
• 30 seconds plank

Repeat 2 to 3 rounds.

Best for:

• time-crunched workouts when you want efficient conditioning
• People comfortable with higher-intensity efforts who want structured HIIT without much equipment

Beginner tips:

• shorten work intervals, extend rest or remove plyometrics as needed to protect your knees and hips.
• Start on level ground and focus on form before adding resistance or outdoor fitness equipment.

What it works: core, back, legs and cardiovascular system

Benefits: stand-up paddleboarding provides a workout that engages multiple muscle groups throughout the body, while providing a fun way to get outside.

"You bear the weight of your whole body while maintaining balance, activating the back, obliques and legs", said Minardi.

This activity can improve core strength, shoulder stability and low-impact endurance while you're out on the water.

Best for:

• low-impact strength and balance training in warmer weather
• Those who enjoy long, steady sessions that feel more meditative than high intensity

Beginner tips:

• wear a personal flotation device, monitor wind conditions and avoid strong currents.
• Stay close to shore, let someone know your route and bring water to stay hydrated.

What it works: flexibility, balance, muscular endurance and nervous system regulation

Benefits: yoga anywhere supports mobility and recovery, but taking your practise outside can amplify its calming influence. "Yoga is already a calming form of exercise, and doing it outdoors just helps increase those effects", Calder says.

Gentle flows, breathwork and balance poses create a good complement to higher-intensity exercise.

As always, hydration is key when exercising in the heat. Listen to your body and modify poses as needed to protect your knees and hips.

Best for:

• recovery days, mobility work, stress management or evening sessions
• People looking to improve flexibility and balance while supporting mental health and sleep.

Beginner tips:

• choose stable ground and shorter sessions so your feet and joints feel supported.
• Consider a thicker mat or grass for a softer surface for wrists, hips and knees.

A few precautions can help keep you exercising safely year-round:

• Stay hydrated and use sun protection before, during and after workouts.
• Check the air quality and heat index and adjust timing or intensity when conditions are risky.
• Modify workouts in extreme conditions by shortening intervals or adding more rest.
• Stop if you feel dizzy, overheated or fatigued and move to shade while you recover.
• For added safety, bring a phone, tell someone your route and choose well-lit, public areas or community parks.

Blending activities helps create a balanced workout plan that supports cardio, strength and recovery:

• 2 to 3 aerobic sessions, such as hiking, trail running or roller skating
• 1 to 2 HIIT workouts using body-weight moves and simple outdoor equipment
• 1 recovery-focused session like yoga or gentle walking
• Rotate workouts to avoid overuse and give your legs, hips and knees time to recover between higher-intensity days.