As the days grow longer and temperatures begin to rise, there’s no better time to take your exercise routine outdoors. The British springtime offers the perfect backdrop for fitness enthusiasts looking to combine the joy of movement with the rejuvenating effects of fresh air and sunshine.
These al fresco workout sessions will boost both your fitness levels and your mood, allowing for that sociable aspect of group exercise we all cherish. With that in mind, here are 5 fun group exercises you can enjoy outdoors this spring.
Cold Water Swimming
Whether off the Cornish coast or in one of London’s lidos, cold water swimming is becoming increasingly popular – and for good reason. Recent research has suggested that cold water swimming may be an effective treatment for depression.
According to a report by the BBC, “Outdoor exercise and the companionship of fellow swimmers can improve symptoms of depression and anxiety.”
In some cases, it could also delay the onset of dementia.
It’s also been suggested to boost your immune system, as regular cold water immersion increases your body’s levels of the antioxidant glutathione, which helps regulate other antioxidants and may reduce your risk of heart disease.
For beginners, start with just a few minutes in the water and gradually build up your tolerance. Essential kit includes a bright swimming cap, neoprene gloves and socks, and a changing robe. Many groups organise regular meetups at local swimming spots, making this a truly social activity.
Zumba
Zumba is perfect for people who don’t enjoy traditional exercise but relish being active and expressive within a group. It blends aerobic movement with dance elements including samba, hip-hop, salsa and mambo, allowing for as much self-expression as you can muster.
Outdoor Zumba sessions often take place in local parks, creating a festival-like atmosphere. The vibrant music and choreography transform exercise into a celebration, making it ideal for those who find traditional workouts monotonous.
To get the most out of outdoor Zumba, wear lightweight, breathable clothing that allows for free movement. Some true enthusiasts even invest in custom sports clothing for their group, complete with vibrant patterns that enhance the festive atmosphere of these dance workouts. The supportive community aspect makes it particularly welcoming for newcomers – no dance experience necessary, just a willingness to move and have fun.
HIIT
High-Intensity Interval Training is the ideal way to squeeze in 30 minutes of challenging exercise between a busy schedule. Group classes are often better as competing with your peers provides that extra motivation you sometimes need.
HIIT is adaptable to your skill level and fitness goals, requiring minimal equipment. You can join an outdoor class or design the routine yourself. The beauty of outdoor HIIT is its versatility – parks offer natural features that enhance your workout. Steps, benches, and open spaces provide perfect settings for burpees, box jumps, sprints, and bodyweight exercises.
A typical session might include 40 seconds of high-intensity work followed by 20 seconds of rest, repeated for 4-5 rounds. For maximum benefit, incorporate both cardio and strength elements. The “afterburn effect” means you’ll continue burning calories for hours after your workout. Do be aware that HIIT is high impact and can lead to injury if you push yourself too hard.
Yoga
If you’ve found yourself with a sore back or aching shoulders from desk work, outdoor yoga could be just the release you need. Taking your yoga practice outside is good for the soul – while indoor studios try to create a zen atmosphere, practicing in a natural setting can awaken your senses and help you connect with nature in a unique way.
Outdoor yoga brings elements to your practice that indoor sessions cannot provide. The gentle morning light filtering through trees can enhance mindfulness, while the sounds of nature create a natural meditation soundtrack. Popular styles include Hatha yoga for beginners, power yoga for those seeking more challenge, and yin yoga for deep stretching. Whether you’re a yoga beginner or more experienced, outdoor practice offers something special.
Invest in a good quality, thick yoga mat that provides cushioning against uneven terrain. Local parks and botanical gardens often host regular community yoga sessions, providing an opportunity to connect with like-minded practitioners. The combination of gentle movement, breathwork, and natural surroundings makes outdoor yoga a powerful stress reliever.
Trail Running
Offering the perfect blend of cardiovascular fitness, natural exploration, and community connection, unlike road running, trail running takes you off the beaten path into woodlands, across moorlands, and along coastal paths – providing constantly changing terrain that engages different muscle groups.
The UK boasts some spectacular hikes, from the Lake District to the South Downs Way, many of which double-up as incredible trail networks. Joining a local trail running group is ideal for beginners, offering safety in numbers and valuable knowledge about the best routes. Many groups organise weekend ‘recces’ of race routes or evening social runs that conclude at a local pub.
Trail running requires proper footwear with aggressive grip patterns for muddy British conditions. Many serious trail runners invest in custom sports clothing designed to wick moisture and provide comfort across changing conditions and temperatures. The technical nature of trail running – navigating roots, rocks, and varying gradients – improves balance while reducing the repetitive impact associated with road running.
For beginners, alternating between walking uphill sections and running flats and downhills is a perfectly acceptable approach that most trail running communities embrace.
The Bottom Line
We’re sure that you’re the same; you just can’t wait to enjoy the fresh air and vast expanses of nature once again. If you can combine this with a spot of exercise and socialising, then all the better. We hope the five suggestions above can help you do just that. Good luck!
