Bodybuilding Fitness

12 Best Outdoor Exercises You Should Try

Best outdoor exercises

LAST UPDATED: June 5th, 2022

Because of the coronavirus pandemic most of gym goers found exercising outdoor as a good alternative.

Even though some gyms opened many people continued exercising outdoor.

Of course, the weather is still good, so it is nice to exercise somewhere outside.

Let’s see what are the benefits of exercising outdoor and what you should pay attention to when you choose this type of exercising. (1)

Some people find exercising outdoor better than exercising indoor.

Especially those who work in an office all-day long.

So, working out somewhere outdoor is a really good option for them.

But even a good outdoor workout can’t replace the gym if you want to become a bodybuilder or to increase your muscle mass significantly.

If you want to exercise outdoor the best choice for you are bodyweight exercises.

Also, many cities offer workout parks with some gym machines so it makes it easier to combine different kinds of exercises.

Best outdoor exercises you should try

1. Pull-ups

Pull up

This is not just a good outdoor workout for your back – it is the best back exercise ever.

And it is the best outdoor bodyweight workout.

How to do this outside?

As I said earlier many gyms have outdoor gyms or workout parks where you can find pull bars.

You can try different variations.

Change the grip or the angle when you lift your body so that you stimulate different parts of your body.

Try the wide grip or close grip.

You can read more about pull-ups here.

2. Push-Ups

The most famous exercise, perhaps.

A bodyweight alternative for bench press.

You can do it anywhere outside.

I guess you know how to do this exercise.

There are many variations, though.

Let’s check out some of them.

3. T-push ups

T-push ups

How to do T-push-ups?

First, position your body for a standard push-up.

Then, lower your body and when you start going back up, lift your arm and rotate your body towards the ceiling. Repeat with your other arm.

The benefits of T-push-ups are strong chest, arms, shoulders, and core.

If you are a beginner, I recommend starting with regular push-ups first.

4. Diamond push-ups

Diamond push ups

Start in a regular push-up position.

If you are in a lower position that will engage your arms, i.e. triceps more.

Diamond push-ups or triceps push-ups are performed by forming a triangle on the floor with your thumb and index finger.

5. PLYO push-ups

PLYO push up

Again, start in a regular push up position, get down and when you push yourself back up your hands should leave the ground.

You will strengthen your core muscles and you will be closer to losing moobs.

6. Dive bomber push-ups

Dive bomber push up

Position your body in a regular push-up position and form an inverse V letter with your hips.

This is your starting position.

As you lower your legs keep them straight.

Allow your arms to bend as you push forward while your chest should almost touch the ground (like a dive bomber).

Then return to the starting position.

Repeat as many times as you can.

7. Tempo push-ups

Start in a regular push-up position.

Lower down slowly and go up quickly.

8. Dips


Also, a very effective chest exercise.

You can do it easily somewhere in your house or in the yard.

And this exercise is not only good for your chest, but it’s one of the best exercises for triceps.

9. Split squats

Bodyweight split squat

How to do this exercise?

Keep your back straight, your legs together, and your arms close to your body.

Step up and squat until you form a 90-degree angle.

Go back to your starting position and then repeat the same with your other leg.

Like with squats, after a while add some weights.

10. Lizard hops

Hop from a lunge position alternating sides.

11. Jumps

Jump and when you land stay in a semi-squat position with your feet on the ground and still.

12. Duck walk exercise

You should move forward in a deep squat position without lifting your hips and body.

A very good exercise for body strength.

How many sets and reps?

You can do push-ups, pull-ups, dips, and squats in 4 sets, 10-15 reps with 1-2 minutes rest.

Duck walk, lizard hops, and jumps you can do on the go, about 50 feet, 4 times.

Don’t forget to choose the right footwear for the surface where you exercise.

A good pair of sneakers can prevent injuries and make your workout more effective.

For example, if you exercise outdoors, I suggest you use flat thin shoes.

They will help you distribute strength more evenly when bouncing and landing, so your jumps will be more efficient with less energy invested.

Best Outdoor Exercises – Bottom Line:

Working out is one of the best ways to relieve from stress and improve the quality of life.

It’s up to you whether you want to exercise at the gym or in the local park.

Besides these exercises, jogging, running and cycling are the best choice if they are performed outside.

Of course, if you want to become a serious bodybuilder or you want to increase strength and muscles, you need to visit the gym too and exercise with weights.

But outdoor workouts can be a good alternative from time to time.

If you want to read how to build your muscles faster, check my article of the best steroid alternatives:


No Comments Found

Leave a Reply