5 Fun Workout Ideas for Spring

Family riding bikes outside in the woods

Noel Hendrickson / Getty Images

The spring season symbolizes fresh starts. If you have been looking for fun ways to spruce up your workout routine, spring is a perfect time. It is also a time when the weather starts warming up, making outdoor activities a possibility after a long, cold winter.

Overall, the Centers for Disease Control (CDC) recommends a minimum of 150 minutes of moderate aerobic exercise is recommended per week. If your workout is more vigorous, you only need 75 minutes a week. That recommendation is equivalent of between 15 and 30 minutes per day for 5 days of the week.

Here are five fun workout ideas to help you meet those recommendations this spring that you can do anywhere and without a gym membership.

Walking, Running, or Hiking

Walking, jogging, and running are the classic forms of cardio. When the spring rolls around, it may be warm enough to take your cardio outside. If you have trails or mountains nearby, you can even turn your walk into an uphill hike. That will really get your heart rate up.

If you are a beginner, start slow. You don’t have to jump right into sprints. A brisk walk is plenty of movement. Walking is associated with ample health benefits like lowered blood pressure, cholesterol, and resting heart rate. It is also a good form of exercise if you have weight management goals.

Walking also is a family-friendly activity you can do at lunchtime or after dinner. Get into the routine of getting in more steps throughout the day.

Outdoor Yoga

Yoga is the perfect form of exercise to take outdoors. It’s also gentle enough for beginners who have not gotten a lot of exercise during the winter. If you are looking for a low-impact workout to kickstart your spring exercise routine, yoga may be a solid choice.

Yoga has been shown to have effects on both the mind and body. It strengthens your muscles, improves your flexibility, and reduces stress and anxiety. Plus, the barrier of entry to yoga is low.

You only need a yoga mat and comfortable clothing. For some, a yoga block and straps can be helpful to improve your flexibility and stability, though these pieces of equipment are not required.

Taking your yoga practice outdoors is also a good way to get closer to nature. While there are some yoga classes held outdoors, you don't have to attend a class to benefit. Simply find a tranquil spot under a tree or on a grassy hill to increase your awareness of nature. This can also be a good way to incorporate mindfulness during your yoga practice.


If your workout of choice is spin classes, the spring is your opportunity to pedal into the great outdoors. Indoor spin classes are an effective cardio workout, but taking your bike outside brings a new set of challenges.

There are more ascents and descents outside, so outdoor cycling may be a good way to shake things up and challenge yourself. Outdoor cycling also offers a change of scenery which can be particularly helpful if you get bored of the spin studio quickly.

Both indoor and outdoor cycling can be grueling workouts when you want them to be. If you are looking for the one that is the most challenging, try taking your bike outside. Research indicates that outdoor cycling allows cyclists to exercise at a higher intensity than indoor cycling.

Outdoor cycling can also target different muscles. One critique of indoor cycling is that it tends to challenge the same group of muscles every workout. When you go cycling outside, the variables, including the weather and terrain, wake up different muscles at different points in the ride.


Doing the same workout every day can get boring, really quickly. One way to shake things up in the spring is by getting your family and friends to go through different circuits. These activities can be done in your backyard or at the park. Some parks even have stations where you can perform different exercises such as pull-ups.

Each day, try different circuits so you can target different muscle groups. Aim for five to eight exercises that you rotate between and go through the circuit two to three times. You also can select circuits based on which muscles you want to target that day.

Sample Circuits

Some exercises to target specific areas of the body include:

  • Upper body: Pull-ups, push-ups, tricep dips, bench decline pushups, arm circles
  • Core: Planks, crunches, mountain climbers, wall planks, swimmers
  • Lower body: Squats, walking lunges, step-ups, donkey kicks, glute bridges

If you want to incorporate weights into your circuits, try these exercises using dumbbells:

  • Upper body: Bicep curls, bent over rows, shoulder press, tricep extensions, bent over raises
  • Lower body: Single leg deadlifts, calf raises, side lunges, Bulgarian split squats, hip thrusts

Outdoor Sports

Playing catch, shooting hoops, and running drills can also be great forms of exercise—no competition is needed. Grab a buddy and pick a sport. You can opt for the classics like soccer or try something new like beach tennis. Playing a sport is not only good exercise, but it’s also an opportunity to socialize with others and get some fresh air.

The list of outdoor sports is long, so you will never get tired of one activity. Start with sports like basketball and swimming that are accessible. Or, if you want to step outside of your comfort zone, try outdoor dancing, paddle boarding, rowing, and racquetball. These are great sports that are often overlooked.

A Word From Verywell

The time between winter and summer is usually when people try to increase the amount of exercise they do. It can be difficult to exercise during the colder months, and the warmer months usually kick motivation into high gear.

When the spring rolls around, take advantage of the warmer weather and take your workouts outside. It will do you—and your soul—some good to feel the sunshine on your face and the fresh air in your lungs. If you prefer to workout indoors, all of these fun workout ideas for spring can be taken inside too.

The important thing is to stay active and keep your body moving, regardless of which workout you choose. Just be sure to talk to a healthcare provider first before starting a new exercise program. They can help you determine what is right for you.

4 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Centers for Disease Control and Prevention. How much physical activity do adults need?

  2. Hanson S, Jones A. Is there evidence that walking groups have health benefits? A systematic review and meta-analysis. Br J Sports Med. 2015;49(11):710-715. doi:10.1136/bjsports-2014-094157

  3. Woodyard C. Exploring the therapeutic effects of yoga and its ability to increase quality of life. Int J Yoga. 2011;4(2):49-54. doi:10.4103/0973-6131.85485

  4. Mieras ME, Heesch MW, Slivka DR. Physiological and psychological responses to outdoor vs. laboratory cycling. J Strength Cond Res. 2014;28(8):2324-2329. doi:10.1519/JSC.0000000000000384

By Lacey Muinos
Lacey Muinos is a professional writer who specializes in fitness, nutrition, and health.