6 Totally Free Workouts, Outdoor Edition: Kill the Excuses!

[Anonymous]

So you can't workout because you don't have, and I'm quoting you here...a...gym...membership? Really? Come, come now, let's kill that excuse! No one in the history of mankind (and womankind) has ever "needed" a gym to workout. Long before gyms came into existence people did crazy things like build their own homes, plow and sew their fields, hunt, and something radical called walking. So crazy right! You don't have to build your own home these days to get in a good workout for FREE. You don't need to buy equipment, you don't have to leave your backyard, or your home if you don't want, you just need to do it. So, here are some workouts you can do outdoors, or in, for free, no excuses.

1. Get The to the Stairwell

Use the stairs at work, in your house or apartment complex, or out in your local park to really burn some calories. You can modify some of the skills by going at a slower pace, or going up/down a shorter distance of stairs, or simply hit the stairs and walk up and down as many times as you can in succession without stopping.

2. Workout Like a (Really Intense) Kid Again!

Go to your local park, take the kids with you if you have them, and get your workout done using simple park equipment.

3. Be Agile like a Gazelle

Agility drills are excellent functional movements that will help you in things like basketball, volleyball, running, soccer/football, or basically any sport really. Even if you are not into sports, you can still do this training to work different parts of your body in unique ways. The good thing about it is you can always add to it, add more time, speed, etc. to improve upon your previous results which is the goal really. Don't have a ladder? Draw chalk lines on the sidewalk or create one using duct tape.

4. Hi-Yo, Plyo

Return to the park or just do these exercises in your living room. An alternative to strength training generally using your body weight alone. You want to do this and similar workouts only a few times a week because they do tend to be more intense on the body.

5. HIIT it, Don't Quit It

High Intensity Interval training is fantastic for weight loss. You do short bursts of intense exercise in an interval fashion without really allowing the body to come back to a complete rest state. This allows you to do much shorter workouts, but with a greater payoff because the body will continue to help you burn off fat long after your workout is done.

6. For the Beginner or the Injured...

Seriously walking is a great form of exercise that should not be underestimated. Put foot to ground and just go as far as you can for as long as you can in 30 to an hour plus long sessions. If you have issues with injuries or your joints, go to your local free pool or go to a neighbors and do some laps in the pool or try some gentle stretching in the water while you heal.

[NearlyNapping]

In college I ran up the stairs to the 5h floor several times a day. It was at 7000 feet elevation, so it really expanded the lungs.

Something I think is a great workout is shoveling. Shoveling snow, gravel, sand or whatever. Shoveling is good cardio, and works almost every muscle group. Find your pace, pushing it, but still able to sustain it for long periods. Moving a cubic yard of sand a few times a week is enough to keep anyone in shape.

And right about walking. It's good exercise. For some people walking 100 meters is their limit. But if that's their limit that's where they should start. Then 200, then 300...

And bicycling. Not totally free, but many people already have a bicycle. I always liked it better than running. You can control your pace, from very relaxed to pushing it to the limit. Once you get warmed up and find your pace you can go forever.

[myTake Owner]

Though I never ran it, in college I lived on the 15th floor of my dorms and the elevators were always out or they took too long so I took a lot of stairs. I got to know that path very well. In fact most of the elevators on campus sucked or people would just hold and hold them forever for their friends whilst others on other floors waited, so it was stairs all the time for me. As far as everything else, definitely. I love cycling. It also feels good in the heat to have that wind in your hair. Don't know about the shoveling here as we're in the summer months, so maybe raking or mowing the lawn as exercise until the winter.

[Anonymous]

There was one time when I watched in the city for several blocks. I was trying to find the job employment agency, but I kept getting lost in the stupid city. So, I parked the car in a parking garage and tried to find my way by walking. I thought I was getting closer, but the more I walked, the more lost I became. Then, I just quit and returned home, which was another long distance. I was a suburb dweller, not a city dweller, so walking around on foot in the city and watching for traffic were a huge pain in the neck at the time. However, I think that really helped me lose some excess weight. LOL. Maybe I should do this more often. Maybe find a free day or something where I just walk around in the city, exploring the city sights. Though, I'd probably have to watch out for crooks and the parking garage pay rates. :P

[myTake Owner]

I love city walking. You always discover some new things you wouldn't have had you been in a car or other vehicle. I don't know where you are if they have them, but you might also try bike share programs (cheaper than parking fees), or instead of long walks, just in between work/school/going grocery shopping just park further away and walk. It all adds up.

[Xfitchick]

Totally correct. I always use stairs when I can and when I go running in a park close by, I have the option using workout machines in the park too. Pull-ups are a good excuse to let your legs rest on a long run. And lunging 500 m or more is a nice leg kill.

[myTake Owner]

You've got it down. That's awesome. I wish I could find those type of official exercise parks with like the equipment, but there are none that I know of where I live, but no matter, because the basics are all the same just with regular kid equipment.

[Fathoms77]

Awesome. The "I don't have time/can't afford to go to the gym" argument drives me absolutely up the wall. Go outside and run around the house twenty-five times, or something.

This isn't hard.

[Fearless_banana]

#2 looks great. Mirin that he built that physique at a park.

[Other_Tommy_Wiseau]

My favorite is the car push. Get a friend (or do it yourself), put the car in neutral and push it. Also, a really good workout is 100 yard lunges. Holds are great cardio, too

[Swedgirl]

Awesome! I was really feeling outdoor workout today, I'll try this!

[GreatnessRevamped]

I do marital arts because it's a non repetitive workout. Also, you do all the normal calisthenics but to a goal.

[kitty71]

Number 2 is too hard for me to do as I can't hold on the air that long on thos park equipment, I am too afraid about breaking my wrists

[myTake Owner]

Have you tried wrist guards. May help, but otherwise, stick to things like walking, jogging, or other weight based exercises you can do without stressing your body.

[kitty71]

I haven't tried wrists guards. Can you link me a photo of it? I mean I can do other things at a park but not the ones that involved the ones the hands on the air like on the number 2

[myTake Owner]

https://www.themusclereview.com/best-wrist-wraps/

[myTake Owner]

but of course, safety first. Like you said, you can do other things and other exercises to workout if you feel you cannot keep good form regardless of the wrist wraps or you have a previously existing injury that would put too much stress on your wrists. If you're simply a beginner, step your way on up. For example sit under a lower bar about waist high and hold both hands on the bar, and lift yourself up as high as you can to meet the bar pulling your bodyweight up that way vs. vertically.

[Oram52]

Yup there is no excuse :)
Nice Take, if we're motivated enough we can find a way to exercise.