Need some 75 hard outdoor workout ideas or are you bored of doing a 45-minute walk every day? Well, I have some inspiration for you to help you get out of the slump and back to giving this challenge your all.
If you are unfamiliar with what the 75 hard challenge is, in general terms, you have to complete certain tasks each day for 75 days straight. If you fail even just one task you have to restart the whole challenge.
Click here to learn more about the 75 hard from Healthline.
The Staples.
The staples are your easy options. These require little equipment and can be easily be added to any part of the day.
1. Walking.
Walking is heavily underrated as a form of exercise, it increases the heart rate, gets the blood moving, works on balance and mobility and burns calories effectively.
I know just going for a walk can be boring so I have come up with ways to make it interesting:
- Listen to Music or a podcast (Click here for podcast recommendations)
- Incorporate walking into your routine (create a habit out of it)
- Eg. taking the dog for a walk, walking the kids to school rather than driving
- Explore new places
- See what your area has to offer, if you live near beaches head there, what parks/forests are in your area. Exploring can feel fun and invigorating.
- Go with friends
- You can easily have a good chit-chat and catch up on a walk with friends, it will help the time pass and you can motivate each other to get out and complete the workout.
Check out the science behind walking and why it is one of the best ways to lose weight and build up fitness.
2. Running.
Running is a lot like walking but does have slightly increased benefits. It improves your overall fitness and cardiovascular endurance and increases your heart rate more than walking does.
However, it does not matter which workout you choose the more important thing is to choose the workout that suits you best. The one that you are going to be able to remain consistent with. That could be walking that could be running, it could even be a mix of both. The key to consistency is finding the things that you enjoy.
The idea to try to make running more fun is much the same as walking.
I specifically find running with a friend helps me to stay motivated and on track, I don’t want to be that one friend who cancels so it helps me to get up and go. Also, try varying up where you run, the same loop can get boring after a while.
3. Cycling.
Cycling is also a great 75 hard outdoor workout idea, it does involve having to have a bike and knowing how to ride. Which is why running and walking would perhaps be the majority option.
But if you are a cycling enthusiast or feel like cycling would be your preferred option it is a great form of exercise, it works your leg muscles, and increases your fitness and cardiovascular endurance which is all greatly beneficial to your health.
To make cycling more interesting try:
- Cycling with friends
- Exploring new places
- you can get much further on a bike compared to walking and running. It can broaden your options for areas to see and exercise in.
Ideas for when it’s Raining.
Not many people enjoy working out when it is raining, or at least the rain puts them off actually starting the workout. I always find if it begins to rain when I am running I don’t mind it but when it is raining before I begin, it can be discouraging.
1. Set up a gazebo/umbrella
It might seem like a lot of work but if you live somewhere like the UK where it rains 80% of the time it can come in handy!
You obviously won’t be able to go for a run/walk but you can complete a 45-minute circuit workout whilst being undercover and still checking off that outside workout task.
If you want to invest in a Gazebo check out this one on Amazon, it is waterproof, has no tool assembly and is collapsable so can be put away when not needed!
2. Find natural cover.
I understand not everyone will have an old gazebo lying around so finding natural cover can be another great option.
Trees can provide good cover from the rain, so try to find a local forest where you can complete a run/walk. Wear good footwear though as it can get muddy.
3. Embrace the rain.
This one I think is the best option. You won’t be able to find the perfect solution for when it is raining. Yes, it can be discouraging to start your workout when it is raining but just think of how great you will feel for actually starting and then the feeling of completing the workout.
Embracing the rain will help to strengthen your mindset, the stronger mindset you build the more success you will receive throughout life.
I find if I tell myself to just do fewer miles today at a slower pace to get myself started, but once I get going I find the rain is refreshing and up my pace and mileage.
By embracing the rain you won’t have to rely upon having a local forest or a gazebo you can complete the workout you enjoy anytime.
For people with packed schedules.
It can be difficult to fit everything into your schedule, different things take up varied lengths of time and everyone has their priorities.
In my opinion, the most effective way to build a workout into your schedule isn’t by making the time it’s by replacing something you already do with a workout. Everyone’s schedule is different but at least one of the following should apply to all.
1. Commute to ‘x’
Whether it is to work, dropping the kids to school or taking the dog out there is always a way to make it into a 45-minute run/walk/cycle.
2. Lunch break workout.
It can be great to get out of the office for lunch, and a perfect time to fit in a quick 45-minute workout. Maybe you need to grab your lunch from a shop so why not pick a shop that takes 25 minutes to walk there and then 25 minutes back? It’s that easy.
You might bring a packed lunch with you, so try taking a walk to the nearest park and bring your lunch with you to sit and eat on a park bench. Then just walk back to the office when you have finished.
Don’t try to overcomplicate things, working out isn’t difficult unless you make it so. Remember find what works for you, you do not have to copy what someone else does just because it worked for them. Experiment and keep going!
If you have an outdoor space at work to complete a circuit check out this quick lunch break workout that takes under 15 minutes to complete! You could pair this with a 30-minute walk to/from work to make it up to the 45 minutes for the 75 hard challenge.
Team sports.
Joining a local team sport is a great and easy way to exercise outside. There are so many team sports out there, football, netball, hockey, rugby, and baseball to name a few, there will sure be something that will float your boat!
It does take slightly more effort to search for clubs in your local area and will likely cost a small fee for a membership, but you will get workouts each week organised for you plus it’s a great opportunity to meet new people and friends.
I play netball each week and find it a great way to detox and have fun with friends.
General Advice for workout ideas.
With workouts, there are so many options out there. They are so mouldable and adaptable to your own personal goals and workout style. As well as being able to fit around your schedule.
If you find it difficult to get everything done throughout the day, try to plan your tasks in blocks of time. I know I have benefitted from doing this, giving myself time restraints to complete a task has reduced my procrastination! Try using Google Calendar or even going back to pen and paper style with a diary!
Coping the exact routine that someone else has is not the perfect one for you. But gaining inspiration and experimenting is how you find the type of fitness that works for you.
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