7 Outdoor Cardio Activities That Will Transform Your Fitness Routine

Cardio is considered one of the most effective ways to keep yourself fit. While most people consider opting for the gym for cardio, Mitushi Ajmera, Nutrition & Senior Master Fitness Trainer shared some of the outdoor cardio activities that you can include to add variety to your fitness routine. Scroll down to learn about the outdoor cardio activities. 

Types Of Cardio Activities

Cardio activities fall into two broad categories:

• LISS (Low-Intensity Steady State)
• HIIT (High-Intensity Interval Training)

Mitushi highlighted whether you prefer zero-impact, low-impact exercises or high-intensity training, outdoor cardio can enhance endurance, build anaerobic capacity, burn calories, increase bone density, strengthen muscles, improve sleep, uplift mood and boost overall health. She recommends going barefoot, where possible, to help reconnect with nature through earthing, letting you absorb the earth’s energy while you move.

7 Outdoor Cardio Activities

Here are the outdoor activities for fitness:

Running Or Jogging

Mitushi said running or jogging is a classic impact cardio exercise requiring no equipment. Running on varied - terrain, trails, beaches, or sidewalks - engages different muscle groups. However, running barefoot on clean beaches can challenge your ankles while offering the benefits of earthing.

Cycling

According to Mitushi, cycling is a zero-impact workout that strengthens the lower body while being gentle on joints. It’s a great way to cover longer distances, whether on a road or mountain bike, cycling builds endurance, improves VO2 max (maximum oxygen consumption) and works the quads, hamstrings, and glutes.

Hiking

If you are an adventure enthusiast, you can explore the outdoors through hiking while getting a full-body low-impact workout. Climbing inclines strengthen the legs, core, and cardiovascular system, while fresh air and scenic views boost mental well-being.

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Jump rope

Mitushi recommends trying jump rope, a portable, high-impact cardio exercise that improves coordination, agility, endurance, and VO2 max. Perfect for small spaces like backyards, parks, or sidewalks.

Stair Climbing

According to Mitushi, using outdoor stairs or stadium bleachers can turn climbing into a powerful lower-body and low-impact cardio workout that strengthens the legs, glutes, and core.

Rowing, Kayaking Or Paddleboarding

For those near water, these zero-impact activities such as rowing, kayaking, and paddleboarding can provide a full-body workout, engaging the core, arms, and back while improving balance and coordination.

Outdoor Bodyweight Workouts

Mitushi recommends park workouts combining exercises like burpees, jumping jacks, and sprints to add variety and intensity to your routine.

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Try these outdoor cardio activities for fitness.

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