5 Fun Exercises to Do in the Garden
This is a collaborative post.
If you want to improve your health and fitness without having to go to the gym, then look no further. There are so many exercises you can do in your own back garden, free of charge!
Remember, exercise should be fun. If you don’t enjoy your workouts, chances are you won’t stick to them.
Get creative, involve the family, sell your gym equipment, and make the most of your outdoor space, whatever the weather.
Why Should You Exercise Outdoors?
Outdoor workouts reduce your blood pressure and stress levels. They can also help to boost your mood, as Vitamin D from the sun naturally increases your serotonin levels.
When you exercise in the garden, you should also be able to push yourself harder, as workouts feel less strenuous outdoors. You could even install an area of shade in your garden so that you can use the space during the summer months too.
What’s more, it can be done by yourself or turned into a group activity, such as taking on gel balling as a hobby, which can be a fun yet active hobby to start with friends and family.
5 Fun Exercises to Try in Your Garden
1. HIIT Circuits
High-intensity interval training, known as HIIT, combines short bursts of intense cardiovascular exercise with short rest periods. The idea is to keep your heart rate up to burn body fat quicker.
Here’s how to create your own HIIT circuit workout to do in the garden.
Firstly, choose an upper body exercise such as push-ups or triceps-dips which can be done using a sturdy chair or bench. You could also try lifting some weights, but if you’re new to lifting, be sure to take it slow.
Next, select a lower-body exercise such as walking lunges or squats, and then a compound exercise like mountain climbers or bench hop-overs.
Finally, choose any type of cardio such as running, skipping or stationary cycling for your sprint section.
Make sure you warm up before you begin. Spend one minute on a section, then rest for 30 seconds. Once all four sections are completed, rest for one minute and then repeat twice more.
2. Video Workouts
There are thousands of workouts online for you to enjoy at home too. Video workouts are often free, require little to no equipment and will help you stay motivated when exercising at home.
If you have access to a smartphone or tablet, why not take your workout outdoors on a sunny day? Like we mentioned earlier, exercising outdoors can make your workout more effective.
If your garden lacks privacy or attracts too much sun to exercise comfortably, a shade sail could be a useful addition to your outdoor space.
Whether you prefer energetic aerobic workouts, laidback yoga or resistance training, there is an online workout for you. Find inspiration on Instagram and Youtube.
3. Badminton
Badminton is a racquet sport which involves hitting a shuttlecock across a net. You can play singles (one person either side) or doubles (two people either side).
Badminton is a great sport to play in your garden as it doesn’t require too much space and is safe to play around nearby windows. As shuttlecocks are lightweight, you should play on a day with little breeze.
Badminton offers a great all-round workout as you use a range of muscles when moving around quickly and reaching for shots. Play regularly to increase your overall cardiovascular fitness, while toning your calves, glutes, core and arms.
4. Trampolining
Yes, you read that right. Trampolining is a great form of exercise and not just for kids!
In fact, jumping classes are becoming increasingly popular in gyms. Not only is trampolining tonnes of fun, as a low-impact antigravity workout it is also easier on your joints than running.
Mini-trampolines, known as rebounders, tend to be most popular with adults looking to improve their fitness, as they are lower to the ground and more stable. Either way, trampolining is a great way to tone your legs and stomach, as you will need to engage your core muscles to stay balanced.
Plus, you only need to devote around 20 minutes a day to see results.
5. Family Games
As we stated at the beginning, your exercise routine should be fun, not a chore. This means something different for everyone.
You may have a favourite form of exercise that you like to stick to or you might prefer to mix it up. For many, the most effective forms of exercise are the ones that don’t even feel like a workout.
Involve the kids and get creative with some back garden games. Think obstacle courses, competitions to score the most goals or baskets, or even recreate your own sports day.
Try a skipping race, relay, or even a tug of war with your neighbours! Fun sports games are suitable for all ages and will inspire all family members to get moving. Enjoy!
What is your favourite way to get moving in your garden?
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I used to play badminton with the hubs and my boys in the garden. It was a fun family activity.
Good ideas for when we get into better weather – especially if still limited on what we can do!
Thanks for the ideas,it’s good to get some excercise into your days
My Son always get his exercise in the garden, but I prefer to walk or run. I would never have thought of thought doing a video in the garden
We have loved find new ways to keep fit during lockdown … we have even bought new kits, badminton, archery and table tennis .. has been great fun!
Oh wow I bet archery is an amazing one to do! I wish I had tried it when I was younger.
Some great exercises there, but I think I will give the trampoline a miss, I’m a bit old for too much bouncing!
Aww, yeah I couldn’t do it these days I used to love it though.
A useful reminder about the benefits of being outside and having fun. Sadly, I do not have a garden but have been thinking about getting a skipping rope to use on my little patio. .
Just make sure you don’t jar yourself if your skipping on a hard surface 🙂
These are all great ideas! I know my little brothers back home have been enjoying the trampoline, and my flatmates have been playing badminton. I prefer to do some peaceful yoga, but I should try and increase my exercise!
Yoga is great exercise though – it is something I miss doing for sure!
This is a great list of activities. I love doing yoga in the garden as I find it adds to the feeling of relaxation especially in the evenings.
Ohh that is lovely I can just imagine doing it with some fairy lights on too!
What a great list. I do family games and Tai Chi. I love doing it in my garden.
Ohh I bet Tai Chi is wonderful to do in the garden!
Not that I have had the opportunity to play it :- But Swing -ball looks like a great fun exercise to play in the garden.
I used to love swingball as a child – though I do remember getting hit in the eye playing it once haha.
I really want to return to fitness so love these ideas for working out outside! Thank you!
Your welcome I really hope they help you out a little.
We’ve been loving the garden and getting out in the fresh air . We’ve also made an obstacle course and been on the trampoline so much 🙂
That sounds like so much fun! Nothing like getting out there and having a good time.
These are 5 great activities to keep fit indeed, we do play badminton in the garden when it is not windy and the kids really love it. It also allows my husband and I to take turn playing with them as well.
That is awesome I remember playing it with my aunt when I was a child – I miss those days.
Such great ideas. We played badminton at my in-laws’ garden before. It was fun.
I was never very good – but I used to enjoy trying it for sure.
I’ve always enjoyed trampolining; it’s such a fun way to keep fit and healthy and practical to do from home too.
I used to love it when I was younger, I did it at secondary school for a while but gave myself whiplash and got banned LOL.
Thanks for these awesome fun summer garden ideas! I will try them!
I hope you have fun, with whichever ones you pick to try.
I used to play badminton before! This is such a great idea for an exercise that we can do in our garden
There’s nothing like getting out there and playing something you enjoy.
I need to do this a little more myself, thank you for the reminder and push!
Your welcome – I am glad to have given you a reminder 🙂
Exercise in the outdoors, nice to get some fresh air and exercise. The garden for some is sufficient. Thankfully parks have opened, which we can make use of and keep to the Social Distancing regulations.
It is wonderful there are open spaces for some to go and exercise in. I think it is going to help a lot of people.
While the weather is nice I need to do more outdoor workouts especially as we have a garden now x
How are you finding your new home, I hope all is going well?
We spend a lot of time in the garden. These are some fun, easy ways to get a little more exercise in.
It is wonderful having your own garden space to go and play and exercise in.
It is amazing how people complain that they cannot workout because they cannot go to the gym. You can do so many exercises at home and in your backyard!
Definitely – I have to admit I’m sure for some it is harder depending on their capabilities. However, for many having a garden / part etc would be enough.
These exercises are extremely fun and most important is that the whole family can join in.
Definitely nothing like getting out and having some fun which you exercise.
I love trampolining but my favourite thing to do is tennis, I’ve got in to it so much recently, I just love it and actually really enjoy being outside to play.
I used to enjoy tennis when I was younger, I was never very good though lol.
We love our trampoline! The weather has been really nice here so it’s been great spending time outside.
I would have loved one as a kid – how much fun to have your own at home.
Some great tips, i find excerising and playing with the kids massively helps, sport and a tramploines has allowed me to to still play with the kids but has helped with exercise over the last few weeks.
That is awesome – it is amazing how much there is still you can do while at home.
These are great ideas! I have a mini trampoline but don’t think I’ve ever used it. Whoops! I’ll have to break it out again.
Oh definitely get it out – they can be great for doing at home exercise on!
Ooo I like the look of these…the HIT circuits and also the badminton would be my top picks to get fit in the garden x
I hope you can get to do some in your own garden!
Great exercise to do in your own backyard. It is important that we stay fit and healthy especially at this time we are facing a health crisis. I will try these exercises and enjoy some sunshine as well.
It is hard isn’t it – everything has changed so much.
Always nice to get out into the great indoors whenever possible. Thanks for sharing.
Definitely even just being outside there is something to pep you up.
We used to have a trampoline and it was a lot of fun for our daughter!
They seem to be so popular these days to have.
Fab ideas here! I enjoy playing family games in the garden and videos are great to do outside too!
It is amazing what some time outside can do for how you feel.
We have set up a place for my son to work out in our backyard. I take long walks but if i can not get back to the gym I will go to the yard too.
Oh wow, that is awesome, there is nothing like getting out for a walk either is there.
Great ideas here, I never think to use my garden!
We do have a trampoline so maybe I should dust it off now the kids are bored and give it a go!
Go for it! It can be such great exercise bouncing away!
I definitely want to try HIIT training in my backyard! I’ve been really meaning to. That and yoga. I have a great backtyard now that I can enjoy.
Good luck if you decide to give a go – it is amazing what you can do in your own home.
We have a trampoline and it seriously is as much fun for the adults as it is for the 4-year-old.
Haha I would absolutely have loved one back in the day – these days I doubt I would make it onto one let alone bounce lol.