Outdoor Training

Outdoor Training

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Throughout your fitness journey, you've probably made plenty of excuses not to exercise outdoors. It's either too hot, too cold, too muggy, or too crowded to take a run or try a HIIT workout in the local park. But it's time you put those cop-outs to rest, as powering through strength training or cardio outside comes with a plethora of perks , including a greater calorie burn and a major mood boost.

The primary reason for the first benefit: Outdoor workouts challenge your muscles with inclines, declines, and obstacles, explains Tina Vindum, founder of Outdoor Action Fitness in Marin County, California. You'll also improve your mood and boost self-esteem by performing outdoor exercises, according to research from the University of Essex in England.

Rev up your usual routine by doing this 30-minute outdoor workout circuit, developed by Vindum. Try it in your backyard or at a local park — you'll burn about 250 calories with these outdoor exercises while building muscle. If you're short on time, try the quick cardio meltdown outdoor workout, which will get your heart rate up and sweat flowing, instead.

Of course, an outdoor workout doesn't have to feel like a workout. So if you're in the mood for something fun, fresh, and gets you moving, keep reading for 10 more unique outdoor workout activities that are perfect to do solo or with a group.

How it works: Before you get started with the 10-move outdoor workout, warm up with at least five minutes of power walking or light jogging. Perform each move for the prescribed time or number of reps.

Targets inner thighs, quads, calves, glutes

A. Stand on a flat surface with feet together.

B. Bend knees and hop as far as you can to the right, landing on the ball of right foot.

C. Without returning left foot to the ground, bend right knee and hop as far as you can to the left.

A. Sit on a bench and place hands on either side of hips.

B. Slide butt forward, supporting yourself with hands.

C. Bend elbows, bring upper arms almost parallel to the ground, then return to starting position. Keep lower back close to the bench throughout the exercise.

Targets chest, biceps, triceps, shoulders, core

A. Stand facing a park bench and place hands on the seat; walk feet out behind you until legs are fully extended.

B. Bend arms and lower chest toward bench and do a push-up .

Targets chest, biceps, triceps, shoulders, core

A. Stand facing away from a park bench and place hands on the ground and feet on the bench.

B. Walk your hands forward until they're aligned under shoulders, legs extended.

C. Lower chest toward the ground, then do a push-up.

A. Find a curb or fallen tree with a smooth surface that is at least 6 feet long.

B. Raise arms out to sides and walk across the "tightrope" until you reach the end (or go at least 6 feet).

C. Turn on the balls of feet; walk in the opposite direction.

Targets glutes, inner and outer thighs, quads

Continue alternating sides for 1 minute.

Targets core, obliques, glutes, upper back, shoulders

Do the kick cycle (back, diagonal, side) 26 times.

Do 12 reps (or as many as you can).

Officially drenched in sweat from that outdoor workout? The next time you head outside, try this reps-based workout.

Looking for a quick and effective workout that will leave your entire body quivering? Grab a mat (or towel) and a timer and get moving with this 10-15-20 Cardio Meltdown outdoor workout created by Lindsay Ferrer, a personal trainer in New York City.

For a bonus challenge, time yourself performing the full meltdown, and try to beat your best time with your next outdoor workout, says Ferrer.

Yes, you can skip the gym and get an effective total-body workout . Here, top fitness pros share some of their favorite outdoor exercises — besides typical activities such as cycling and rollerblading were not accepted. Start planning your nice weather fitness bucket list here.

Stand-up paddleboarding (SUP) is an amazing outdoor exercise that builds full-body strength without feeling like you're exercising (because it's fun, but it's not so easy). Standing on an oversized longboard, you use a paddle to navigate across flat, calm waters. But don't be fooled by how serene this outdoor workout looks. SUP requires the use of your entire body, with a major emphasis on core stability and control. Former pro surfer Jodi Nelson describes this outdoor workout as "hiking on water," making it a great choice for anyone who wants to add some water to their workout routine without having to swim in it.

Have a basketball or volleyball court nearby? Make it your personal gym with this super-effective high-intensity interval training (HIIT) outdoor workout plan from celebrity fitness trainer Andrea Metcalf . (

"This workout burns major calories and is what I did when I was training to climb Mount Kilimanjaro because it increases [maximal aerobic capacity]," says Metcalf.

How it works: Use the outline of a basketball court (or a similarly sized court) to perform the three fat-burning drills below.

The entire outdoor workout should take about 15 minutes.

"Going for a fitness scavenger hunt is a great way to get outside and mix up your fitness routine," says Tanner Martty, a certified personal trainer at LEAF Lifestyle in Santa Monica, California.

How it works: First, map out your route (it could be a path you typically use for jogging or walking), and then list five to 10 bodyweight exercises (push-ups, burpees, squat jumps, etc). Next to each move, write down a landmark you'll see along your path (park bench, red light, dog on a leash, or even a black convertible).

To start your scavenger hunt, head out on your route and every time you see one of your outdoor workout landmarks, do 10 reps of the corresponding move. For example, if you listed "park bench" next to push-ups, hit the bench for a set of 10 incline or decline push-ups every time you see one. It's a fun way to mix up your outdoor workout routine and add an element of play (and still keep plenty of sweat) to your typical route. (You'll need both for all those push-ups, but what's the real difference between muscular strength and endurance ?)

"In addition to being a great outdoor workout, this will also keep your mind in the present moment, which is something that a stressful schedule can prevent us from doing," says Martty. "If you're actively looking for your scavenger hunt items, you can't be worried about the presentation you have to give the next day at the office."

Who needs a gym full of equipment when you can get a total-body strength and cardio workout just by using a variety of balls during an outdoor workout? Gather up a variety — basketballs, soccer balls, Swiss balls, whatever you've got — and design drills using them as weights, cones, and/or to create instability, says Laura Williams , a certified personal trainer in the UK.

How it works: Set two balls next to each other on the ground, and then place a third ball about 10 feet away. Starting on the side with two balls, pick one up and run, slide, or even dribble it between your feet to the other side. Once you get there, switch balls, leaving the one you had and picking up the one that was already there. Continue moving the balls back and forth until you've moved each ball 10 times to complete the outdoor workout.

Transform CrossFit into an outdoor workout with either of these workouts of the day (WODs) that use very little equipment, suggests Jason Benade, a CrossFit coach in Elk Grove, California. (

"Sailing and rowing courses are affordable and an awesome change of pace, says Andia Winslow , a professional athlete, certified fitness professional, and ambassador for the Women's Sports Foundation. Sailing is a total-body outdoor workout that helps build upper-body muscular endurance, agility, coordination, and flexibility and can burn around 200 calories, says Winslow.

And rowing? Forget the machines at the gym and get out on the water. This low-impact cardio outdoor workout challenges your legs, abs, and back in a major way and can burn up to 800 calories per hour, says Winslow. (When you are in the gym, try this 20-minute rowing workout .)

Take your outdoor exercises to new heights and channel your inner circus star. Try a private trapeze lesson (solo, with a pal, or with your significant other — do you!) or enroll in a class to experience this total-body, endorphin-inducing outdoor workout that can have you burn up to 500 calories an hour, says Winslow. Plus, controlling your body while hanging off a bar in midair is also one serious core workout .

Want to burn more calories during your outdoor workout without having to run longer? Try trail running. Thanks to the textured, uneven terrain, your body has to work harder with every step, making trail running a more intense and effective outdoor workout than pounding flat pavement.

"Runners must be wholly engaged as they find footings, achieve balance, and adjust to incline changes," says Winslow. "Both your aerobic and anaerobic energy systems are being used during your run, as some trail positions require bursts of energy, unlike the steady-state fitness level of pavement or the treadmill." (

The muscles trained or number of calories burned shouldn't always be the focus of your workout. You can get active outside and give back to your community at the same time.

"Walking dogs for a local shelter or cleaning up a nearby park in the neighborhood are all great calorie burners and a nice way to give back," says Jaime Sutton , a certified personal trainer and the owner of J'aime Fitness, LLC in Philadelphia, Pennsylvania. To find great opportunities in your area, take a look at Volunteer Match .

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Volunteer Training Outdoors Training

Take your girls outside! The following classes prepare you to
introduce girls to the great outdoors in progressive steps from a
local overnight to rustic camping.
View the
Outdoor
Progression Chart to learn more about how Girl Scouts at
all levels can experience the magic of the outdoors!
Remember to always follow the Safety
Activity Checkpoints for ALL outdoor activities.

Select an outdoor training topic below to learn more:
Indoor Overnight Adventures is required to be completed by at least
one registered, adult Volunteer per troop planning to stay overnight
with girls. Examples of overnights are:

Indoor Overnight Adventures Training is located on gsLearn.
If you have any questions, please contact customercare@girlscoutsoc.org
Troop Tent Camping training is required for at least one registered,
adult Volunteer per troop accompanying girls camping, where the girls
will be pitching tents and setting up campsites.
After an indoor overnight adventure, your girls may be ready for a
troop tent camp out. Learn outdoor program delivery, as well as
managing safety for your troop, involving girls in no-cook meal
preparation (adults may use heat), and build troop skills, teamwork
and memories. You’ll be qualified to take your girls camping at
private and public campsites.
The Girl Scout Troop Tent Camping Training is a great opportunity
for adult volunteers who love getting outdoors!
Remember to always follow the Safety
Activity Checkpoints for ALL outdoor activities.
Learn about Troop Camp at Camp Sherman and service
unit/community campouts.
If you have any questions, please contact customercare@girlscoutsoc.org
Outdoor Cooking training is required for at least one registered,
adult Volunteer per troop planning to cook outdoors with girls
Discover several fun methods of outdoor cooking you can share with
your girls. The trainer will teach you to cook outdoors using propane
and charcoal. You will learn about safe food handling, sanitation and
accommodating allergies and dietary practices, so you can teach these
outdoor cooking methods to your girls.
The Girl Scout Outdoor Cooking Training is a great opportunity for
adult volunteers who love getting outdoors!
Remember to always follow the Safety
Activity Checkpoints for ALL outdoor activities.
Looking to brush up on some classic outdoor skills? Check out these
videos!

Register now for an upcoming Outdoor
Cooking training.
If you have any questions, please contact customercare@girlscoutsoc.org
Knots & Lashing Training is recommended for Troop/Group
Volunteers who would like to learn knots and lashing skills.
In this hands-on training, you will learn and practice some of the
most useful knots used in Girl Scouting such as overhand, square knot,
bowline, larks head, clove hitch, fisherman’s knot, sheet bend and
sheep shank.
You will also be introduced to and practice lashing, which is a
method used to secure two poles or pole-like items together. You will
learn how to begin a lashing project with a clove hitch, proper
wrapping & frapping techniques and end the project with a square
knot. During training, you will Practice several types of lashing such
as round, square tripod and continuous to be able to make flagpoles,
signs, tables, kitchen set-ups at campouts and more!
Teaching girls Knots and Lashing skills are strongly recommended for
participating at events like Junior Jam, Cadette-O-Rama and GAM, or
for those who simply want to help their girls develop new skills!

Suggested item to bring to training:

Register
now for an upcoming Knots and Lashing training.
If you have any questions, please contact customercare@girlscoutsoc.org
Maps & Compass training is recommended for Troop/Group Volunteers
who would like to learn how to read a map and navigate using a compass.
In this hands-on training, you will learn the basics of reading a
topographical map, learn and practice how to use a base plate compass,
how to take a bearing and measure a bearing on a map, be introduced to
a sighting compass, and learn how to plot a simple course for girls to follow.
Teaching girls Maps & Compass skills are strongly recommended
for participating at events like Junior Jam, Cadette-O-Rama, GAM,
wilderness hiking or for those who simply want to help their girls
develop new skills!

Suggested item to bring to training:

Register
now for an upcoming Maps and Compass training.
If you have any questions, please contact customercare@girlscoutsoc.org
Discover outdoor programming for girls, volunteers, and families at
Girl Scout of Orange County's Camp Scherman .
Register now for upcoming outdoors trainings!
If you have any questions, please contact customercare@girlscoutsoc.org

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Our members LOVE to exercise outdoors, and we LOVE providing our members with the environment and tools to inspire them to show up and move every day. We’ve expanded our outdoor footprint with Strength Training, Cardio Equipment, Group Exercise and Cycle Classes so that you have everything you need to exercise outdoors, all year-round.

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