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Setting Up The Perfect Outdoor Gym Routine

Why not exercise in the freshness of nature rather than stuffing yourself indoors with a bunch of sweaty people?



Outdoor gymming can do wonders for your health and fitness. It has gained immense popularity after people started becoming more health-conscious and precautionary about diseases, especially after the pandemic hit the world.


During COVID-19, Harvard stated that outdoor workouts were safer than exercising inside a gym. WHO recommends a combination of physical activities that one should do in order to stay fit. Working out in the open air proves beneficial for your health in numerous ways.


Benefits of outdoor gym


Sweating out in the fresh air helps you dive straight into nature. It exposes you to an oxygen-rich environment. Exposure to sunlight further helps your body get the much-required vitamin D. Exercising outdoors in a park or a ground is more strenuous.


For example, if you’re running in a park, it would require your muscles to work harder to run on steady uneven ground than they would on a treadmill, which moves the ground under you automatically.


Also, let’s talk about the real deal - it’s free! We’re saving some bucks, which we can invest in something more pressing, such as healthcare planning.


“Pre-workout” requirements


Before you set up your gym routine, do the following:


  1. Know your fitness goals. For some, it could be weight loss. For others, it could be muscle gain.

  2. Assess your body type and fitness level, based on which you’ll decide your pace and amount of exercise.

  3. Set time off in your schedule to work out. Keep in mind the days when you’ll work out, the place you’ll work out, the equipment and gadgets that you might need, and the attire that you will wear.



Your gym routine


Now that you’re done prepping yourself with the basics, it’s time that you actually start working out. Follow a workout plan that is suitable for you, whether you decide that yourself or have a trainer plan it out for you.


If you don’t have clarity regarding starting and proceeding with your workout, you can take assistance from guided workout audios and videos - just play them before starting your workout and follow the instructions throughout. You can choose from a wide range of workouts depending on your needs.


  • Cardio: if your goal is to sweat it out, increase your stamina, lose some weight, get your heart pumping, and stay fit, then you can choose cardio. Ranging from walking, jogging, or running to heavy aerobic exercises, hiking, cycling, and even dancing - choose what floats your boat.


  • HIIT: High-Intensity Interval Training blends both cardio and muscle building. It is ideally recommended for outdoor workouts. It includes heart rate-increasing exercises such as pushups, squats, high knees, jumping jacks, lunges, planks, and rope skipping. Do these intense exercises in intervals of sets for best results.


  • Yoga: Along with maintaining your body weight and getting you in shape, yoga will prove beneficial for your mind-body connection and help in self-discovery, especially if you do it outdoors in nature.


Follow the basic structure of starting with a warm-up, then slowly intensifying your exercise, and ending with a cool-down.

Things to keep in mind


  1. When setting up an outdoor gym schedule, make sure you’re supplementing your exercises with a proper diet, both pre-workout and post-workout. Don’t forget to keep yourself hydrated.

  2. Be consistent but flexible enough to give your body a timeout if it’s required. Schedule breaks and cheat days.

  3. Remember that you won’t see the results that you’re expecting in a matter of one day. Progress slowly and steadily.

  4. You can buy equipment like dumbbells, yoga mats, and skipping rope to make your workout more fun and vigorous.

  5. Stretch before and after you exercise. Give yourself a minimum period of 10 minutes to both warm up and cool down.


Exercising is very important for your physical and mental well-being. With Kenko Individual Plan, your individual well-being needs are being met. So stop stressing - you’re in safe hands!

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