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While you can absolutely train outdoors with nothing but your bodyweight, a few smart additions can elevate your workout dramatically.
There's nothing quite like taking your training outdoors. Fresh air, open space and a change of scenery can turn an otherwise ordinary workout into something you look forward to. With the added bonus of sunshine and endorphins of course, it's an easy way to stay motivated and active year-round.
Whether you're swapping the gym for the park (or utilising the free outdoor workout gyms), or craving sunshine after a long day at work indoors, outdoor exercise brings so many benefits.
This guide walks you through exactly how to take your workouts outside, the best outdoor training formats, and the must-have equipment that can help you build strength, boost cardio and stay comfortable.
Why Train Outdoors?
Training outdoors isn't just refreshing – research shows a strong connection between outdoor activity and improved mental wellbeing (Gladwell, Valerie F et al 2013). Exposure to sunlight and fresh air can lift energy levels, support vitamin D, and reduce stress. The varied terrain of parks, trails and open spaces can also challenge your stabiliser muscles more than machines do, giving you a more functional and dynamic workout.
Plus, the variety keeps things interesting. No queues for equipment. No fluorescent lights. Just you, your surroundings and whatever equipment you choose to bring along.
How to Plan an Effective Outdoor Workout
If you're new to outdoor training, a little prep can go a long way.
Check Your Area
There are outdoor-specific workouts like swimming, running, cycling, tennis (to name a few) but if you're wanting to do a HIIT (High Intensity Interval Training) or strength training workout, it's a good idea to choose an area that has a flat surface to move around on. Grass and parks are perfect for mobility, yoga and band work. Trails and paths are best for running, walking and hill intervals.
Prep for Weather
Bring layers if it's cool, choose breathable fabrics if it's warm, and throw on a cap and SPF for sun protection. When you realise there's no air-con to switch on when things start to heat up, sweat-wicking clothing will make a huge difference in comfort.
Pack the Basics
Before you head out, make sure you have:
- Water bottle or hydration pack
- A towel or exercise mat
- Your phone (timer, playlist, safety)
- Hat, sunglasses or light jacket depending on the season
- Sunscreen
Equipment for Outdoor Workouts
While you can absolutely train outdoors with nothing but your bodyweight, a few smart additions can elevate your workout dramatically. Below are the top categories worth including in your outdoor gear – chosen by us because they're portable, durable, and perfect for multi-style training.
1. Running Shoes or Outdoor Trainers
The right footwear can make or break an outdoor session.
Look for:
- Good grip for grass, pavement or trails
- Supportive midsole
- Lightweight feel
- Breathable upper
If you train on mixed terrain, consider trail shoes for extra stability and traction.
Best for: running, walking, HIIT, circuit work.
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2. Resistance Bands
Arguably the number one outdoor training essential. Resistance bands weigh almost nothing, fit in most bags, and can replicate everything from rows to leg presses.
Look for:
- Loop bands (glutes & lower body)
- Tube bands with handles (upper body)
- Sets with multiple resistance levels
Best for: strength circuits, warm-ups, mobility.
Check out our ultimate guide on resistance training here, and some core workouts.
Shop3. Weighted Vest
A go-to for walkers, runners and anyone wanting extra challenge without dumbbells. This underrated tool can increase intensity, improve strength endurance and elevate heart rate.
Look for:
- Adjustable weight
- Snug fit that doesn't bounce
- Breathable material
- Even weight distribution
Best for: walking, running, bodyweight circuits, hill work.
Shop4. Skipping rope
A skipping rope would have to be one of the most effective cardio tools on the planet – and completely portable. Just a few minutes of skipping can spike your heart rate and warm you up real fast.
Look for:
- Tangle-free cable
- Comfortable grip
- Adjustable rope length
Best for: warm-ups, cardio intervals, HIIT.
Shop5. Exercise Mat
A fitness mat creates a comfortable space for yoga, stretching, core work and cooldowns, especially on grass or uneven ground.
Look for:
- Non-slip base
- Foldable or roll-up construction
- Easy to clean
Best for: yoga, mobility, abs.
Shop6. Weather-Ready Activewear
Comfort equals performance. Choose gear designed for outdoor conditions.
For warm weather:
- Lightweight, sweat-wicking tops
- Breathable shorts
- Sweat-to-swim sets
- Running caps
- UV-protective fabrics
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7. Hydration Essentials
Don't underestimate this – training outside often means more sun, heat and humidity.
Choose:
- Insulated drink bottles
- Hydration packs for longer runs
- Electrolyte tablets (optional)
Best for: all outdoor sessions
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Ready to make the outdoors your new training partner? With a few essentials in your kit, you can build strength, boost cardio and mix up your routine anywhere you go. Explore the gear that helps you move better outside and take your next session into the sunshine.
References
- Gladwell VF, Brown DK, Wood C, Sandercock GR, Barton JL. The great outdoors: how a green exercise environment can benefit all. Extreme Physiology and Medicine. 2013;2(1):3. Published 2013 Jan 3. doi:10.1186/2046-7648-2-3