Get out of the gym and enjoy the fresh air and change of scenery by bringing your workouts outdoors.
Bring Your Cardio Workouts Outdoors
Active Lifestyle Get out of the gym and take your cardio outside.
Consult your physician before starting any diet and/or exercise plan.
Getting bored with working out in the gym? Then bring your workouts outdoors! Although there's nothing wrong with working out in your gym, it can sometimes get a little boring. When the weather is nice outside, there really is nothing like being outdoors taking in new scenery, smelling the sweet smell of grass, and participating in new cardio workouts to spice up your routine. So get the most out of your exercise by taking your cardio workouts outdoors!
Try out some of the outdoor cardio activities suggested below, and try a refreshing post-workout smoothie or visit our recipe section for a ton of low-cal recipe options.(To view the recipes you'll need exclusive access to this section. Not a member? Sign up to our free monthly newsletter to access this growing selection of low-cal recipe options.)
Benefits of training outdoors
- You don't have to wait for a machine.
- Little to no gym equipment is required.
- You'll have fresh air and a great source of vitamin D, courtesy of the sun, make sure to wear sunscreen!
- You can work out anytime, anywhere.
* Find out how many calories you can burn swimming by using our Activity Calculator.
Swimming
Muscles Worked
Arms (back) (aka triceps brachii)
Back (middle) (aka latissimus dorsi)
Shoulders (aka deltoids)
Back (upper) (aka trapezius)
Position and Movement
The front crawl is one of the most ideal strokes to master in the pool. Swim with your body positioned horizontally, and push forward with long fast kicks to propel yourself through the water. Concentrate on stretching your arm as far as you can after entering the water, and pull your hand right through to the top of your leg when it is underwater before pulling it back up with your elbow.
Tip
Swimming laps is a great cardiovascular exercise. For some variation, try a water aerobics class. These classes involve a low risk of injury and are ideal for all fitness levels. Water supports the joints, allowing you to jump and run without a lot of impact.
Click here for a Swimming Routine and Log PDF
Arms (back) (aka triceps brachii)
Back (middle) (aka latissimus dorsi)
Shoulders (aka deltoids)
Back (upper) (aka trapezius)
Position and Movement
The front crawl is one of the most ideal strokes to master in the pool. Swim with your body positioned horizontally, and push forward with long fast kicks to propel yourself through the water. Concentrate on stretching your arm as far as you can after entering the water, and pull your hand right through to the top of your leg when it is underwater before pulling it back up with your elbow.
Tip
Swimming laps is a great cardiovascular exercise. For some variation, try a water aerobics class. These classes involve a low risk of injury and are ideal for all fitness levels. Water supports the joints, allowing you to jump and run without a lot of impact.
Click here for a Swimming Routine and Log PDF
Jogging
Muscles Worked
Thighs (front) (aka quadriceps)
Hamstrings (aka semitendinosus, semimembranosus, and biceps femoris)
Butt (aka gluteus maximus/minimus)
Calves (aka gastrocnemius and soleus)
Position and Movement
Keep your body upright and your stomach tight. Your back foot should give a good push-off with each step. Keep your arms somewhat bent to make your strides more efficient.
Tip
Make sure you are wearing a comfortable pair of supportive running shoes to stabilize your foot.
Click here for a Jogging Routine and Log PDF
Thighs (front) (aka quadriceps)
Hamstrings (aka semitendinosus, semimembranosus, and biceps femoris)
Butt (aka gluteus maximus/minimus)
Calves (aka gastrocnemius and soleus)
Position and Movement
Keep your body upright and your stomach tight. Your back foot should give a good push-off with each step. Keep your arms somewhat bent to make your strides more efficient.
Tip
Make sure you are wearing a comfortable pair of supportive running shoes to stabilize your foot.
Click here for a Jogging Routine and Log PDF
In-Line Skating
Muscles Worked
Thighs (front) (aka quadriceps)
Hamstrings (aka semitendinosus, semimembranosus, and biceps femoris)
Butt (aka gluteus maximus/minimus)
Calves (aka gastrocnemius and soleus)
Position and Movement
Keeping your body as upright as possible, push off with one leg to help start yourself moving forward. Alternate pushing with each leg. Once you get a steady rhythm, maintain this pace to keep
yourself moving.
Tip
Use your arms to make the movement more efficient and to get some upper body exercise.
Click here for an In-Line Skating Routine and Log PDF
Thighs (front) (aka quadriceps)
Hamstrings (aka semitendinosus, semimembranosus, and biceps femoris)
Butt (aka gluteus maximus/minimus)
Calves (aka gastrocnemius and soleus)
Position and Movement
Keeping your body as upright as possible, push off with one leg to help start yourself moving forward. Alternate pushing with each leg. Once you get a steady rhythm, maintain this pace to keep
yourself moving.
Tip
Use your arms to make the movement more efficient and to get some upper body exercise.
Click here for an In-Line Skating Routine and Log PDF
Biking
Muscles Worked
Major
Hamstrings (aka semitendinosus, semimembranosus, and biceps femoris)
Butt (aka gluteus maximus/minimus)
Calves (aka gastrocnemius and soleus)
Minor
Chest (aka pectoralis major)
Shoulders (aka deltoids)
Back (upper) (aka trapezius)
Position and Movement
Sitting on the saddle, keep your posture in an upright position. Really push with your legs on the pedals as you increase your momentum. Try to keep your abdominals tight throughout your ride.
Tip
Increase the intensity of your workout by biking up hills.
Click here for a Biking Routine and Log PDF
Major
Hamstrings (aka semitendinosus, semimembranosus, and biceps femoris)
Butt (aka gluteus maximus/minimus)
Calves (aka gastrocnemius and soleus)
Minor
Chest (aka pectoralis major)
Shoulders (aka deltoids)
Back (upper) (aka trapezius)
Position and Movement
Sitting on the saddle, keep your posture in an upright position. Really push with your legs on the pedals as you increase your momentum. Try to keep your abdominals tight throughout your ride.
Tip
Increase the intensity of your workout by biking up hills.
Click here for a Biking Routine and Log PDF
Advanced Activity - Running Stairs at Stadium
Muscles Worked
Thighs (front) (aka quadriceps)
Hamstrings (aka semitendinosus, semimembranosus, and biceps femoris)
Butt (aka gluteus maximus/minimus)
Calves (aka gastrocnemius and soleus)
Position and Movement
Keep your body upright and your stomach tight. With every step you take, concentrate on fully extending your leg while contracting your glutes and quads.
Tip
For increased intensity, skip every other step as you climb the stairs.
Remember, once you've completed your workout, it's important to stretch and cool down. This will help prevent the chance of injury and minimize muscle and joint pain as you allow your body to return to normal levels.
Click here for a Stair Running Routine and Log PDF
Thighs (front) (aka quadriceps)
Hamstrings (aka semitendinosus, semimembranosus, and biceps femoris)
Butt (aka gluteus maximus/minimus)
Calves (aka gastrocnemius and soleus)
Position and Movement
Keep your body upright and your stomach tight. With every step you take, concentrate on fully extending your leg while contracting your glutes and quads.
Tip
For increased intensity, skip every other step as you climb the stairs.
Remember, once you've completed your workout, it's important to stretch and cool down. This will help prevent the chance of injury and minimize muscle and joint pain as you allow your body to return to normal levels.
Click here for a Stair Running Routine and Log PDF
