Free outdoor fitness programs

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.

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. Or book a fitness-meets-volunteering vacation. To find great opportunities in your area, take a look at Volunteer Match.

Soak up the sun just don't forget the SPF with these exercises that make outdoor workouts seem like playtime. FB Tweet More. Cheerful women doing push-ups on retaining wall at park.

Credit: Caitlin-Marie Miner Ong. Stand on a flat surface with your feet together. Bend your knees and hop as far as you can to your right, landing on the ball of your right foot. Without returning left foot to the ground, bend your right knee and hop as far as you can to the left. Sit on a bench and place your hands on either side of your hips.

Slide your butt forward, supporting yourself with your hands. Bend elbows, bringing upper arms almost parallel to ground, then return to starting position. Keep lower back close to the bench throughout the exercise. Check out why triceps dips are so ridiculously effective. Stand facing a park bench and place your hands on the seat; walk your feet out behind you until your legs are fully extended.

Bend your arms and lower chest toward bench, then push up. Complete 12 reps. Stand facing away from a park bench and place your hands on the ground and your feet on the bench; walk your hands forward until they're aligned under shoulders, legs extended. Lower chest toward ground, then push up. Find a curb or fallen tree with a smooth surface that is at least 6 feet long. Raise arms out to sides and walk across the "tightrope" until you reach the end or go at least 6 feet.

Turn on the balls of your feet; walk in the opposite direction. Continue for 3 minutes. Stand with feet hip-distance apart, elbows bent, with fists near ribs. Take three giant steps to your right, sliding your left foot to meet the right.

Bend your knees and jump up, turning to face the opposite direction. Repeat, shuffling to your left. Stand with right side facing a step, log, or flat rock. Hold your arms out to your sides at shoulder height and bend elbows 90 degrees, palms facing forward. Step up with your right foot, contracting abs while bringing left knee and right elbow together in front of you. Emphasize bringing your knee up rather than your elbow down. Return to starting position. Using a step, fallen log, or flat rock, step up with your left foot and lift your right leg directly behind you.

Step down and repeat on opposite side. Next, step up on left foot, raising right leg diagonally behind you; switch sides and repeat. Skipping is a strenuous exercise, so start slowly at first. Try skipping for 20 to 30 seconds, marching on the spot for 30 seconds, and then repeat. As your fitness improves, you can increase the time you spend skipping. Once you have perfected the basic moves, you can make your workout more interesting by trying different jumps. Trim trails also known as outdoor gyms, fitness trails or activity trails are made up of simple pieces of exercise equipment, such as parallel bars, leapfrog blocks, inclined press-ups and balance beams and are found around parks, recreation areas or alongside cycle routes.

The free equipment can be used to do various exercises, including step-ups, sit-ups, lunges and press-ups, to develop balance, strength and co-ordination. Search online to learn how to do the exercises properly to get the most from them and avoid injury. Contact your local authority to find out if there's a trim trail in your area. Improve your health and the environment at the same time with the outdoor alternative to the gym. Work up a sweat digging, planting, lopping and clearing paths at one of 95 free Green Gyms around the country run by The Conservation Volunteers.

Experienced leaders guide volunteers through a range of practical projects, giving you the opportunity to tackle physical jobs outdoors. This can improve your strength and stamina, and boost your practical skills and confidence. There are sessions for all fitness levels, and no previous gardening or conservation experience is necessary. Find a free Green Gym near you. Look around you: the world is your gym.

With this in mind, the National Trust and outdoor exercise specialists Eco Fitness have produced a free outdoor fitness programme you can follow, whatever the weather. The day plan has been designed to ease people into being active outdoors and make exercise fun rather than a chore.

No equipment is needed. Exercises in the challenge include power walking, tree press-ups and "spotty dogs" stepping backwards on the spot using opposite arms and legs. Find out more about the National Trust outdoor gym programme.

Military-style fitness classes are happening in parks around the country. There's no reason why you cannot create your own boot camp-style workout for free, and without someone barking orders at you. Just plan your routine, mixing running with a series of exercises such as jumping jacks, squats, lunges, running up and down stairs, press-ups, bench dips and squat thrusts. Do some research online to make sure you're doing the exercises correctly before starting.

For extra motivation, try to enrol a friend to do the boot camp sessions with you. People often give away fitness gear, such as weights, skipping ropes or exercise balls. Please arrive 15 minutes prior to class time to sign the class waiver. Younger participants must be accompanied by an adult. Cost: Free Registration: No registration; All participants must sign a waiver. You may print and sign waiver and bring it with you to the class; waivers will also be available at class check-in.

Equipment: All participants must bring their own exercise mat for yoga and bar-less barre. Yoga moves at a slower pace, improving flexibility, muscle tone, strength, and stress management through stretches, poses, and relaxation techniques.