The best outdoor workouts for this summer

As June rolls in, so does the perfect opportunity to take your workouts outdoors. With longer days, warmer weather, and a renewed sense of energy, this is the time to shake up your routine and enjoy everything that summer fitness has to offer. Whether you're a morning mover or an evening exerciser, 24/7 Fitness is here to help you stay active beyond the walls of the gym. 

 

Here’s a roundup of the best outdoor workouts for this summer along with expert tips to stay safe, hydrated, and motivated through the sunny season. 

 

Why Outdoor Workouts Work 

Outdoor workouts aren’t just refreshing—they’re scientifically proven to enhance mood, reduce stress, and improve motivation. Plus, exposure to natural sunlight helps regulate sleep, boosts vitamin D levels, and increases overall well-being. 

 

There are many benefits to exercising outdoors, including: 

• Burn more calories thanks to natural resistance like wind or uneven ground. 
• Reduce workout boredom by switching up your environment. 
• Elevate your mood with fresh air and sunlight. 
• Engage new muscle groups through varied terrain. 
• Increase motivation with a change of scenery and new challenges. 

 

Full-Body Park Circuit 

Parks are ideal for bodyweight circuits—you’ve got space, benches, and even bars for pull-ups. Try this workout below and let us know what you think: 

• 20 squats 
• 15 push-ups (regular or incline on a bench) 
• 20 alternating lunges 
• 30-second plank 
• 30 jumping jacks 

Do 3–5 rounds with 60–90 seconds of rest in between. Bonus: If your local 24/7 Fitness gym is near a park, start or end your workout with a walk from the gym for added cardio. 

 

Hiking with Bodyweight Intervals 

If you’re near a trail or greenway, turn your hike into a workout by mixing in quick strength intervals. Every 5–10 minutes, pause and do: 

• 10 bodyweight squats 
• 10 incline push-ups (use a rock or bench) 
• 20 walking lunges 
• 20-second sprint (on flat terrain) 

This keeps your heart rate up and turns a casual walk into a fat-burning adventure. 

 

Outdoor Cycling Intervals 

Whether you're on a mountain bike, road bike, or rental, cycling is a powerful cardiovascular workout—and it’s easy to tailor to your fitness level. 

• 5 minutes easy ride (warm-up) 
• 30 seconds sprint / 90 seconds recovery (repeat x 6–10) 
• 5 minutes cooldown 

Best times to ride in June: 

• Early morning before 9 AM 
• Late afternoon/evening after 6 PM 

Don’t forget: Helmet, hydration, and high-visibility gear if you’re riding near roads. 

 

Combine Outdoor & Indoor Training 

At 24/7 Fitness, we encourage members to blend indoor and outdoor routines for optimal results. Use the gym for: 

• Strength training or machines on high-heat days 
• Stretching, foam rolling, and recovery tools 
• Treadmill warm-ups or cooldowns before heading outside 
• Classes to stay inspired (when the weather isn’t cooperating) 

Mix it up: Alternate strength days in the gym with cardio days outside for a well-rounded routine that stays exciting. 

 

Safety Tips for June Workouts 

Before you head outside, keep these essentials in mind: 

• Workout early or late to avoid mid-day heat on hot days (10 am–4 pm) 
• Hydrate regularly—before, during, and after exercise. 
• Dress in light, moisture-wicking clothes to stay cool. 
• Use SPF even on cloudy days. 

 

This summer, let your fitness routine work with the season—not against it. With endless options to move outside, June is your chance to build a stronger, healthier, and more energised version of yourself.