Outdoor Summer Workouts: Fun Ways to Stay Fit in the Sun

Blue, yellow and white beach volleyball sitting in the sand

The days are growing longer and the weather is getting warmer, so there’s no better time to take your fitness routine outdoors! Exercising in nature has many benefits. It can boost your mood, increase your vitamin D levels and improve your overall sense of well-being.

If you’re looking for new ways to stay fit this summer, here are some engaging outdoor workouts to consider. Don’t forget the importance of sun protection to keep your skin healthy while you sweat it out under the sun!

Fun Outdoor Summer Workouts

Beach Volleyball

Beach volleyball is a fantastic full-body workout that improves cardiovascular endurance, muscle strength and coordination. Playing on the sand adds an extra challenge because it makes your muscles work harder. Gather some family members or friends and head to the nearest beach volleyball court. All you need is a volleyball, a net and a group of enthusiastic players.


Hiking is a versatile outdoor workout that all fitness levels can participate in. It combines cardiovascular exercise with strength training as you navigate different terrains. Find a local trail that suits your experience level, pack some water and snacks, and wear comfortable, sturdy shoes. Hiking in natural settings also provides mental health benefits, giving you a peaceful escape from the hustle and bustle of daily life.


Swimming is an excellent low-impact workout that moves the entire body. It boosts cardiovascular health, builds endurance and tones muscles. Seek out community pools, lakes or beaches with designated swimming areas. Make sure to swim with a buddy for safety and wear water-resistant sunscreen to protect your skin. You can make swimming a leisurely activity or a structured workout, depending on your preference.

Outdoor Yoga

Practicing yoga outdoors allows you to connect with nature and breathe fresh air while reaping physical and mental health benefits. Whether at a park, beach or in your backyard, outdoor yoga enhances flexibility, balance and relaxation. Bring a yoga mat or towel, and follow an online class or download a yoga app to guide your practice. Many communities also offer outdoor yoga classes during summer months.

Importance of Sun Protection

While exercising outdoors, it’s crucial to protect your skin from harmful UV rays. Wear broad-spectrum sunscreen with at least SPF 30, reapply it every two hours, and again after swimming or excessive sweating. Wear a wide-brimmed hat, sunglasses with UV protection and lightweight, long-sleeved clothing. Staying in the shade during peak sun hours (10 a.m. to 4 p.m.) also helps minimize sun exposure.

Starting a New Summer Activity Program

Ready to begin a new outdoor fitness routine this summer? Consider these tips:

  • Set Clear Goals: Determine what you want to achieve with your outdoor workouts, such as improving your cardiovascular health, building strength or reducing stress.
  • Choose Activities You Enjoy: Pick activities from the list above or explore other options like biking, kayaking or frisbee. Enjoyable workouts are easier to stick with long-term.
  • Plan Your Schedule: Dedicate specific days and times for your outdoor workouts. Consistency is key to seeing results.
  • Gather Gear: Make you have the necessary equipment and proper attire. Comfortable shoes, breathable clothing and sun protection are essential.
  • Start Slowly: If you’re new to exercising, gradually increase the intensity and duration of your workouts to avoid injury.
  • Stay Hydrated: Drink plenty of water before, during and after your workouts, especially on hot days.
  • Track Your Progress: Keep a journal or use a fitness app to log your activities and track your improvements.

By incorporating these outdoor workouts into your routine, you will reap the benefits of exercise and the rejuvenating effects of nature. Enjoy the sunshine, stay safe, and make the most of the summer season with a healthy, active lifestyle.

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