Exercising outdoors offers benefits beyond physical fitness. Research from Harvard Health shows that outdoor exercise reduces stress, improves mood, and enhances vitamin D levels—making it an ideal choice for your 75 Medium workouts.
Benefits of Outdoor Exercise
Physical Benefits
- Vitamin D production: Sunlight exposure (even on cloudy days)
- Varied terrain: Natural surfaces challenge stabilizing muscles
- Fresh air: Better oxygen quality than indoor spaces
- Temperature regulation: Body works harder adapting to elements
Mental Benefits
- Reduced stress: Nature exposure lowers cortisol levels
- Improved mood: "Green exercise" boosts serotonin
- Enhanced focus: Nature helps restore attention fatigue
- Greater enjoyment: Changing scenery prevents boredom
🧘 75 Medium Flexibility
Unlike 75 Hard, which requires one daily outdoor workout regardless of weather, 75 Medium lets you choose. Take advantage of nice weather when possible!
Park Workout Ideas
Most parks offer everything you need for a complete workout.
Using Park Features
- Benches: Step-ups, incline push-ups, tricep dips, box jumps
- Playground bars: Pull-ups, hanging leg raises, inverted rows
- Stairs: Stair runs, calf raises, box jumps
- Open grass: Sprints, bear crawls, burpees, yoga
- Walking paths: Intervals, power walking, lunges
45-Minute Park Circuit
Warm-up (5 min): Jog around park perimeter
Circuit — 4 rounds (32 min):
- 10 bench step-ups (each leg)
- 10 incline push-ups on bench
- 20 walking lunges
- 10 bench dips
- 30-second plank
- 1-minute recovery walk
Cool-down (8 min): Walk + stretch
Trail & Hiking Workouts
Benefits of Trail Exercise
- Uneven terrain strengthens ankles and improves balance
- Natural inclines provide built-in resistance
- Longer duration feels easier due to scenery
- Lower impact than concrete or treadmill
Trail Workout Options
- Power hiking: Fast-paced hiking with poles if available
- Trail running: Run sections, walk steep inclines
- Interval hiking: Alternate 5 min fast / 5 min moderate
- Nature strength: Stop for bodyweight exercises at scenic points
Trail Safety Tips
Tell someone your route. Bring water. Wear appropriate footwear. Check weather. Carry your phone. Start early on hot days.
Urban Outdoor Options
No parks nearby? Cities offer plenty of outdoor workout opportunities.
Urban Workout Ideas
- Staircase workouts: Office building stairs, stadium steps
- Walking commute: Walk or bike to work if 45+ minutes
- Neighborhood loops: Map a 3-4 mile walking route
- Rooftop workouts: Bodyweight exercises with a view
- Outdoor courts: Basketball, tennis, pickleball
Weather Considerations
Hot Weather Tips
- Work out early morning or evening
- Increase water intake before, during, after
- Wear light, breathable, moisture-wicking clothes
- Seek shaded routes when possible
- Reduce intensity on extremely hot days
Cold Weather Tips
- Layer clothing (base, mid, outer)
- Protect extremities (hat, gloves, warm socks)
- Warm up thoroughly indoors first
- Keep moving to maintain body heat
- Change out of sweaty clothes immediately after
Rainy Day Alternatives
- Covered pavilions or outdoor structures
- Home workout (still counts for 75 Medium!)
- Indoor mall walking
- Swimming pool (outdoor or indoor)
Sample Outdoor Workouts
45-Minute Trail Hike
- 0-5 min: Easy pace warm-up
- 5-20 min: Moderate pace, steady incline
- 20-25 min: Stop for 10 squats, 10 push-ups, 30-sec plank
- 25-40 min: Continue moderate pace, enjoy descent
- 40-45 min: Easy pace cool-down
45-Minute Beach Workout
- 0-10 min: Barefoot beach run (sand = resistance)
- 10-30 min: Circuit of lunges, burpees, bear crawls, planks
- 30-40 min: Swimming or water jogging
- 40-45 min: Cool-down walk + stretching
45-Minute Neighborhood Walk+
- 0-15 min: Brisk walking
- 15-20 min: Stop for bodyweight exercises (push-ups, squats)
- 20-35 min: Continue brisk walking, add intervals
- 35-40 min: Final exercise stop
- 40-45 min: Easy cool-down walk