15 Outdoor Fitness Ideas You Can Enjoy This Labor Day

Posted by Amy Occhipinti, M.S. on Aug 27, 2014 3:00 PM

outdoor-fitnessBetween late-night BBQ's, afternoon summer cocktails and lounging on the beach, it's easy to lose sight of the importance of year-round fitness - but the fix is really simple.

With all of the great workouts you can still enjoy this Labor Day weekend (and before fall and winter arrive), there is still time to find the perfect balance between staying healthy and treating yourself.

Our 15 Favorite Outdoor Fitness Activities!

1. Stand-Up Paddleboarding

If you're already a fan of cross-training routines that challenge your balance and core, then stand-up paddleboarding (also known as SUP) will definitely be up your ally. This is a perfect summer workout that not only challenges the body, but provides a scenic view of the horizon and the relaxing ambiance of the water.

Many parks and beaches offer rentals by the day or by the hour, making it a convenient activity for a large group. All you need is a board and paddle and you can hit the water. To start, place your board in the water (towards the shoreline) and hop on, remember to focus on your core and balance. Use your paddle to guide you in the direction you would like to go. 

2. Hiking

Hitting the trail this summer helps to build muscle, clear your head and invites in the fresh air. What better way to challenge your body then with a moderate-intensity hike at your favorite park, mountain or nearby trail. 

An hour hike can burn over 350 calories and will challenge and tone your muscles when you're trekking on an incline. Take your training up a notch by bringing other trainers and your clients, pack a healthy lunch and have fun.

3. Bike Riding

A good bike ride will torch up to 500 calories an hour, is gentle on the environment and a total body workout. With all of the options available for bike-share programs, rentals and cycle events; taking your bike out for a spin this summer is getting more and more popular for males and females of all ages.

Stay safe tip:  Don't forget to advise your client to stay in their bike lane, wear reflective gear at night and use turn signals. Google even offers bike maps of metropolitan areas to help you stay safe in traffic congested areas. 

4. Beach Volleyball

Beach volleyball is a great sport to enjoy at the beach. Not only is it summer friendly but it will also help maximize your speed and strength. Think of how many times you jump, run, or rotate your body to perform a serve and win the game. According to Livestrong, "45 minutes of volleyball burns up to 585 calories, resulting in significant weight loss over an extended period of time. This reduces the risks of hypertension, heart disease and diabetes." Get ready to have fun with your client and burn calories in the process!

5. Trail Running

Trail running is the perfect workout for your clients who love to run and perform cardio-vascular activities. It's a great way to venture off of the pavement and enjoy a more calm and scenic run. Trails with an incline will tone your butt, quads and build core strength. 

Trail running is also a great way to challenge the body. When your client is used to performing their workout on a treadmill or pavement, their body is likely to adapt. Trail running gives the body an extra boost that the muscles might be missing out on.

6. HIIT The Track

Since you're already passionate about fitness then you already know that High Intensity Interval Training (HIIT) takes your training and fat loss to the next level. The best part? An HIIT workout is typically performed in about 20 minutes (because it's so intense); so have your client take their favorite HIIT routine and hit the nearby track for an outdoor challenge. 

7. Take your Yoga Outside

Yoga is a great way to challenge the body and ease the mind. Ditch your mat and perform Yoga with your client in the grass; performing Yoga outside takes away the controlled environment that you can often get in an indoor mat class.

After performing your favorite style of Yoga, wander off to a relaxing spot, sit for a minute and let the benefits of Yoga soak in. This is the perfect opportunity for your client to tune into their body and meditate.

8. Park Strength-Training

Strength-training just got even better! If you're a fan of strength-training like we are, then take your workout this summer for a upgrade on all of our favorite moves. Not only will you challenge your client with these next four moves but you'll benefit from the fresh summer air!

  • Perform reverse lunges with a swing or park bench instead of using a gym bench.
  • Upgrade your traditional bar pull-ups with a money bar.
  • Perform jackknifes with a swing instead of a stability ball.
  • Jump squats on a bench can challenge your body beyond a traditional squat.

Perform 12-15 reps of each workout and repeat for a total of 3 circuit sets.

9. Swimming

Swimming is a great way to get in touch with nature, challenge the body with an all-over workout and cool down. This summer favorite tones the body, boosts metabolism and burns massive calories; so what's not to love?

If your clients loves challenging their body and getting a great cardio workout, look no further, swimming is about to become their new favorite summer workout.

10. Move your Class Outdoors

Many fitness centers and studios offer sporadic classes outside during the summer months. If your clients are passionate about taking Pilates or dance then take the class outside to the lake or the park. This is a great way to engage in fitness favorites and enjoy summer all at the same time.

Summer is short and sweet so don't miss a beat with these workout ideas! If you have any other favorites, share with us in a comment below!

Topics: Strength Training, Fitness