For fitness enthusiasts used to the hum of treadmills, the clang of weights, and the buzz of gym energy, venturing outside into the countryside might feel like a world away. But stepping out of the gym and into nature is an exhilarating way to keep fit, engage your body in new ways, and nurture your mental health all at once. Fresh air, varied terrain, and the calm of natural landscapes can add a whole new dimension to your fitness routine.
Here’s how to take your gym exercises outside, using nature’s own playground for a workout that’ll strengthen your body and refresh your mind.
1. Swap the treadmill for trail running
Treadmills are great for convenience, but running on trails in nature provides a far richer experience. Uneven paths, slopes, rocks, and natural obstacles engage different muscles, improving your balance and agility. The terrain also forces your body to adapt, activating stabilising muscles that rarely get used on the treadmill.
Tip: Start with a local trail or park if you’re new to trail running, and keep an eye out for areas with mixed terrain. Trail running shoes with grip can help if you’re tackling muddy paths or steep slopes.
2. Replace the stair climber with hill climbs
Forget the stair climber — find a hill! Walking or running up hills is one of the best ways to build leg strength and improve cardiovascular fitness. You’ll also get the added benefit of being in a peaceful, open environment, free from the gym walls.
Tip: Find a hill with a gentle incline if you’re just starting out, or tackle steeper slopes for a challenge. You can vary your workout by doing intervals: power up the hill, then walk back down for recovery. It’s an intense workout, guaranteed to elevate your heart rate.
3. Substitute weight machines with natural weight exercises
Instead of using machines, you can find natural weights to work with. Look for logs, stones, or even tree branches that can serve as natural weights. Lifting a heavy log, carrying a large stone, or performing shoulder presses with a sturdy branch can give you the resistance training you need without a single machine.
Tip: Start with smaller weights you’re comfortable with and gradually increase the load as you get stronger. Be mindful of grip and balance to prevent injury, and check the surroundings for safe footing while lifting.
4. Trade the rowing machine for a real paddle adventure
For a true full-body workout, consider swapping the rowing machine for actual kayaking or canoeing. Paddling works the core, arms, shoulders, and back, providing an intense workout and allowing you to experience rivers, lakes, and coastlines.
Tip: Many areas offer kayak rentals, and beginner-friendly locations can help you learn the basics. Not only will this give you a great upper-body workout, but it’s also a fantastic way to soak in peaceful water views.
5. Take bodyweight exercises to the forest floor
Push-ups, squats, lunges, and planks can be done anywhere. Try doing them on the grass, a tree stump, or a large rock for added stability challenges. Nature also provides the ideal setting for a circuit workout, where you can move from one type of exercise to another with the scenery constantly changing.
Tip: Find a flat, safe area with no rocks or roots that might trip you up. You can create a circuit by choosing several exercises (e.g., push-ups, step-ups, tricep dips on a log, and lunges) and doing each for one minute before moving on to the next.
6. Replace the leg press with walking lunges and step-ups on natural obstacles
Instead of a leg press machine, try doing lunges or step-ups on a tree stump, rock, or incline in the countryside. These exercises are just as effective at building leg strength and provide the added benefit of engaging stabiliser muscles as you navigate uneven surfaces.
Tip: Walking lunges across a grassy field or performing step-ups on a low wall or bench (if available) are great ways to work the legs and glutes. Take it slow and focus on control for maximum effect.
7. Boost your mental health with the open air and open skies
Beyond physical fitness, nature offers immense benefits for mental health. Outdoor exercise lowers levels of cortisol, the stress hormone, which means you feel calmer and more refreshed after working out in a natural environment. Studies have also shown that being in nature can boost mood, reduce anxiety, and improve concentration — benefits that most gym settings simply don’t offer.
8. Find peace in mindful movement
One of the beautiful things about exercising outside is the chance to slow down and be present in the moment. Each breath fills your lungs with fresh air, the colours and textures of nature stimulate your senses, and the simple act of moving becomes almost meditative. Being outdoors provides a break from technology and helps you connect with yourself and your surroundings.
Tip: Take a few moments at the beginning or end of your workout to pause, observe, and breathe deeply. Listen to the sounds around you, feel the wind, and appreciate the freedom of being outside.
9. Building resilience and embracing unpredictability
Nature isn’t as controlled as the gym, and that’s part of the appeal. Muddy paths, sudden rain, or uneven ground force you to adapt, building resilience and flexibility. Each new environment offers a unique challenge that keeps your body and mind sharp.
Tip: Embrace the unpredictable. Have a waterproof layer on hand, a good pair of trail shoes, and be ready to take on whatever nature throws your way. Learning to adjust your workout based on what’s around you helps build adaptability.
10. Finding local trails and nature spots
If you’re ready to get started, the UK offers many incredible outdoor spaces for fitness, from rolling hills and forests to coastline trails and parks. Apps like Ordnance Survey and AllTrails can help you find trails near you. The National Trust also has plenty of sites with varying terrains, perfect for all types of workouts.
The adventure awaits — give it a try!
Taking your fitness routine into nature is an opportunity to challenge your body, refresh your mind, and rediscover a sense of freedom in movement. The next time you’re reaching for your gym bag, consider lacing up your trail shoes instead and heading outside.
By stepping away from the machines and into the countryside, you’ll experience a workout that doesn’t just build strength but leaves you feeling more grounded, energised, and connected. The gym will always be there, but the fresh air and endless open spaces are waiting for you to discover fitness in the wild.