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Top 10 Outdoor Cardio Workouts For Spring Season

Spring season is here!!


As a bodybuilder, this is also the season to strengthen and grow your muscles to the desired physique with outdoor workouts. The warmer temperatures and longer daylight hours create the perfect environment for outdoor workouts to challenge your body in the outside environment.


Outdoor workouts are great because you can do them at the park, during your vacation at the beach, or anywhere you go during your spring season. Sticking with them consistently for at least 20-30 minutes can increase calorie burn and boost your mood and self-esteem.


So, what are the best outdoor workouts you can do during the spring season while on vacation or when you can’t access the gym?


This article explores the top 10 outdoor workouts tailored for the spring season, from high-intensity interval training (HIIT) sessions in the park to refreshing total body outdoor workouts by the beach. 


Top 10 Outdoor Workouts for Spring Season


Embracing outdoor workouts during the spring season allows you to challenge muscles in new and dynamic ways and enjoy a refreshing change of scenery.  You also reap the rewards of increased vitamin D exposure, improved mood, and enhanced overall well-being.

Here are 10 outdoor workouts to try for the spring season.


Our first 3 are general workouts to try once outdoors:


1. Hanging Crunch

The hanging crunch is a challenging yet effective exercise for strength and stability that primarily targets the abdominal muscles, including the rectus abdominis and obliques. 


To perform a hanging crunch in the park, find a sturdy tree branch or monkey bar that can support your body weight and at a height where you can hang freely with your arms fully extended.


Hang on the branch with your arms fully extended and ensure your legs are straight and your triceps are almost parallel to the ground. Engage your upper back core muscles by drawing your belly button towards your spine. This will help stabilize your torso throughout the exercise.


With control, squeeze your legs, exhale, and slowly lift your knees towards your chest by bending at the waist. When your knees are as close to your chest as possible, pause, then squeeze your abs tight to maximize the contraction.


In a controlled manner, inhale and slowly lower your legs back to the starting position, allowing them to extend fully and your body to return to a hanging position. Perform 10-15 reps in desired sets.


2. Side Shuffle Outdoor Workout


The side shuffle is a great agility workout that works on your glutes, calves, thighs and hips. It helps strengthen the lower body, improve metabolism, develop balance and coordination and increase calorie burn for bodybuilders.


During this spring season, you can perform it in various outdoor settings, such as a park, beach, basketball court, or open field. 


Here is how to perform the Side Shuffle Exercise:


  1. Look for an open area with enough space to move from side to side. Parks, basketball courts, beaches or any flat surface can work well.


  1. Begin with dynamic moves, like jogging, doing some arm circles, leg swings, and lunges for a few minutes to get your muscles warmed up for exercise.


  1. Stand on your feet placed at hip-width apart, with your elbows bent and fists close to your ribs.


  1. Quickly take three shuffle steps to the right by bringing your left foot to meet your right foot. Then, take three shuffle steps to the left, bringing your right foot to meet your left foot.


  1. Perform this side-to-side motion exercise for a designated distance or 10 minutes while maintaining a quick and smooth pace, then take a rest.


3. Outdoor Bench Decline Push-Up


Outdoor bench decline push-ups are an exercise that adds an extra challenge to your upper body workout routine. It engages different muscle groups, including your shoulders, chest, core triceps and biceps. Here’s how to perform outdoor bench decline push-ups:


  1. Locate a sturdy bench or elevated surface that is stable and secure and is at a suitable height to create a decline angle when performing push-ups.


  1. Stand with your back facing the bench, and then place your hands on the ground and your legs on the bench.


  1. Walk your hands forward to align under your shoulders, and your legs fully extend to form a straight line from your head to your heels.


  1. Bend your elbows and lower your chest towards the ground. Perform a push-up by pressing through your palms and extending your arms to push your body back up to the starting position.


The next are general activities to try for fitness outdoors during the spring:


4. Swimming


If you have access to a natural body of water like a lake or river, take a refreshing dip for a full-body workout. Swimming involves multiple muscle groups simultaneously, providing a comprehensive full-body workout. You can use it to target muscles in the arms, shoulders, back, core, and legs.


Swimming helps promote muscle definition and tone by engaging and strengthening muscles throughout the body. Different swimming strokes, such as freestyle, butterfly, breaststroke, and backstroke, target various muscle groups, contributing to a sculpted physique.


It is also a low-impact exercise, ideal for bodybuilders looking to give their joints a break from the weightlifting of traditional weight training. It allows for a challenging workout without placing excessive stress on the joints.




5. High-Intensity Interval Training (HIIT)


High-intensity interval training (HIIT) involves short bursts of intense exercise followed by brief rest or recovery periods. It’s known for its effectiveness in burning calories while preserving muscle mass, improving cardiovascular fitness, and boosting metabolism.


To perform it, first, choose the exercises you want to do. It could be exercises like sprints, burpees, jumping jacks, or kettlebell swings. 


After the selection, perform the workouts keeping the resting periods short (typically 10-30 seconds) to maintain intensity. You can modify the exercises the way you want or adjust intensity levels based on your fitness goals and level.


6. Hiking


Hiking strengthens the lower body muscles, improves cardiovascular health, and provides mental rejuvenation from being surrounded by nature. Explore nature while getting a great workout by going on a hike during the spring period.



7. Trail Running


If you want to have a greater calorie burn during this spring period, opt for trail running. Trail running makes running more challenging by involving navigating uneven terrain, which requires the body to work harder with every step you take. This makes it an effective and intense outdoor full-body workout.




8. Biking


Cycling is a low-impact exercise that strengthens your legs, improves cardiovascular health, and offers a fun way to explore your surroundings. Dust off your bike and pedal your way through scenic routes, urban streets, or countryside paths during this spring season.



9. Kayaking and Paddleboarding


Take to the water and enjoy a leisurely paddle along a serene river, lake, or coastline. Kayaking and paddle boarding are excellent full-body workouts that engage your core, arms, and back muscles for balance and stability while providing a refreshing escape from land-based activities.


The two exercises also improve core strength, endurance, and coordination, enhance cardiovascular fitness, and burn calories.



10. Yoga


Outdoor yoga workout is a mind-body practice that combines physical postures, breathwork, and meditation. Increases flexibility and range of motion, which can help prevent injuries and improve performance in other workouts.


It builds strength, particularly in the core, arms, shoulders, and legs and promotes relaxation, stress reduction, and mental clarity.




The spring season offers many opportunities to take your workouts to new heights. From challenging HIIT routines to swimming sessions, these outdoor workouts will enhance your overall fitness by strengthening and toning your muscles, leading to improved stability, balance, overall body strength, and sculpted physique.


Also, remember as you venture outside during this spring season, stay hydrated and protect your skin from the sun’s rays. Always listen to your body’s cues.




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