Stuck in a rut? Here are 7 easy ways to add variety to your workouts (hint go outside)

Stuck in a rut? Here are 7 easy ways to add variety to your workouts (hint go outside)

By Published On: April 28th, 2023

Earlier this week, I got a text that made me smile. It said, “I am having so much fun with you!”

This great message was sent by a client who had just completed an outdoor workout.

I often head outside with my clients for training sessions because I love helping them understand that the world can be their gym!

Teaching people everything you can do indoors at a gym is easy to take outside in the fresh air is so fun!

Since the weather is getting nicer, and rather than getting stuck in a rut, why not add spice (and variety) to your fitness routine and head to your local park?  

Research shows that fitness activities in an outdoor environment increase the length and repetition of the habit. It’s a phenomenal alternative to building lean muscle, improving cardiovascular function, and increasing energy without the cost of a gym membership or the commitment to an exercise class.

Here are 7 easy ways to get started:

  1. Use your surroundings: Incorporate your surroundings into your workout. Use park benches for step-ups, push-ups, triceps dips, core doing a plank, trees for balance or tree branches for pull-up exercises, and hills for sprints.
  2. Pick a park, trail, or outdoor space convenient for you. Need some ideas? Check out an App like AllTrails to find a route near you or outdoor equipment at your local park. My home city of Toronto has some great outdoor fitness equipment provided by TrekFit that outfits spaces throughout North America.
  3. Plan your workout: Decide on the type of workout you want and plan accordingly. You can create your exercise routine or follow a pre-designed workout program. TrekFit even has suggestions on its website.  
  4. Start with a warmup: Just like indoor workouts, it’s essential to warm up your body before training. Try a light jog, dynamic warmup exercises, or some yoga poses to get your body ready.
  5. Dress appropriately: Make sure you wear comfortable, weather-appropriate clothing and footwear. You may also want to bring sunscreen, a hat, and sunglasses for sun protection.
  6. Stay hydrated: Bring a water bottle to stay hydrated during your workout. Consider bringing a small snack for energy if you plan to play longer than an hour.
  7. Mix it up: Try new exercises and workouts to keep things interesting. Bringing along some toys like free weights, kettlebells, bands, and medicine balls and changing the pace of your reps or the angle of your body makes things more challenging. You can also mix up your workout intensity by adding high-intensity intervals or sprints.  

Consistency is key, of course, so 2-3 outdoor strength training sessions a week will have you noticing results in your energy, ease of doing everyday tasks and especially your mood in just a few weeks!

Remember to listen to your body and take breaks as needed. With these tips, you can take your workouts outside and enjoy all the benefits of exercising in nature.

A fitness destination without the constraints of walls or a gym membership’s price will change how you move.  

Variety is the spice of life, after all!

Play on!

Your coach and friend,


PS: Whenever you are ready, here are 3 more ways I can help you PLAY for life:

  1. Click here to grab a copy of my best-selling book: The Play Book:  How To Get In The Habit Of Good Health
  2. Join the FREE 7-Days of Healthy Habits Course that can help you starting today.
  3. Want to work with me personally on your wellness goals? Click here to book a call.

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About the Author: Janet Omstead

To re-ignite people’s passion for play (movement) to fight chronic disease while improving their quality of life as they age.

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