9 Ways To Get An Awesome Workout Outside

The art of multitasking seems to be second nature to moms (new and expecting moms alike!), whether it’s because we have to be good at it or because we are naturally good at juggling a thousand things and getting stuff done (we’ll assume it’s the latter). With that in mind, doesn’t it make sense for you to multitask while exercising? Some days there’s just not enough time to do everything or take that extra trip to the gym, but that doesn’t mean you have to skip your workout. Whether you’re working on getting your body back after birth or just staying fit while pregnant, maintaining consistency is so important when it comes to your fitness routine. So anything we can do to help you find new and fun ways to exercise (and multitask while you’re at it!) is what we’re all about.

We have a simple exercise hack for you thats all about staying active outside (and getting that good Vitamin D!) while spending time with your little one, your partner, or your best mates.

For all you pregnant mamas, a great way to catch up with friends, spend a lunch break, enjoy playtime with your other kids, or get some alone time to yourself is by going for a stroll in a park or nearby green space – and who says you can’t exercise while you’re at it? And for all the new moms who are working to lose the baby weight, taking your little one for a stroller ride is a great way to super-charge your workout. In fact, walking or jogging while pushing a stroller can burn up to 20% more calories! With the added weight that you’re pushing and control that’s required, you’ll get an extra challenge during those evening walks as family.

Whatever brings you outside next, we’ve got 9 exercises you can do while in the park to help you get even stronger. Before we share those – it is important to keep a few things in mind whenever exercising outside:

  • Choose low or no traffic areas – such as parks, quiet neighborhood side streets, or cleared trails – is not only good for staying safe, it’s also a great way to avoid pollution and environmental toxins found around busy roadways.
  • Be mindful of temperature and sun exposure, for both you and baby. It’s a good idea to have a cover over the stroller just so you can control how much sun your little one gets. You’ll also want to make sure to wear sunscreen and protective clothing yourself! As we’re still in the summer months right now, it’s best to go out early in the morning or later in the evening, just to avoid the highest temps of the day.
  • We love plugging in our headphones and listening to music during workouts, but when working out outside it’s best to avoid wearing headphones just so you can make sure you can hear and are aware of everything going on around you.

Aside from those quick tips – it’s all about having fun! As promised, here are 9 different exercises we’d recommend for putting together an awesome workout you can do outside:


An Outdoor Interval Cardio Routine 

For expecting ladies: Getting outside for a cardio workout will likely burn more calories and work more muscles than opting for a treadmill or elliptical workout.

For new moms: Even walking with baby in the stroller will burn extra calories than walking alone. But you can step things up by doing an interval cardio circuit, where you mix running and walking paces to get your heart pumping.

  1. Here’s a 30-minute cardio loop that’s great to do outside (with modifications for pregnancy if necessary):
  • Warm up with a walk for 5 minutes
  • Step up to a jog for 5 minutes (you can choose to power walk if pregnant)
  • Catch your breath and walk for 2 minutes
  • Speed up to a run for 3 minutes (you can choose to jog or power walk if pregnant)
  • Catch your breath and walk for 2 minutes
  • Push through a run for 3 minutes (you can choose to jog or power walk if pregnant)
  • Slow down to a jog for 2 minutes (you can choose to power walk if pregnant)
  • Slow down more to a walk for 2 minutes
  • Finish with an easy jog for 5 minutes (you can choose to power walk if pregnant)


Outdoor Cardio & Resistance Workouts

Whether you’re expecting or pushing your baby along in a stroller you can also spice up any regular walk by adding in bodyweight exercises that will tone muscle and boost cardiovascular fitness at the same time. Here are 3 exercise challenges you can try on your next walk:

  1. Do 20 squats every 3 minutes of walking
  2. Do 20 forward lunges every 3 minutes of walking (10 lunges per leg)
  3. Do 10 squat crab walks (on both sides) every 3 minutes of walking


An Outdoor Resistance Circuit

Of course, you can also stop for some stationary resistance workouts wherever you are outside! These standing workouts focus on balance and engaging your core and glutes. Of course, be sure to hold on to a nearby bench or your stroller (as long as it is weighed down and not prone to tipping) for light balancing support as needed for all of these moves.

  1. Single Leg Calf Raise – both sides: Bend your left knee so that you are balancing on your right foot. Engage your core and glutes and press up onto the ball of your right foot, going onto your toes. After 20 reps on your right leg, your calf should be burning. Switch to the left side, and repeat.
    • Safe for prenatal and postnatal workouts
  2. Single Leg Toe Touch – both sides: Plant your right foot and bring your left foot slightly behind you, keeping your leg in a straight line. Let your arms hang down by your sides. Engage your core and glutes and lean forward, keeping your leg and torso in a straight line, so that your left leg lifts off the ground. Reach down and try to touch your right toes as your left leg comes to parallel with the ground. Slowly raise back up to standing, and repeat for 12 reps. Be sure to do the other side as well!
    • Alternative for 2nd & 3rd trimester mamas (due to balance) – Standing Elbow To Knee: Stand with feet shoulder width apart. Raise your arms so that your elbows are in line with your shoulders and out to your sides, with your elbows bent at 90 degrees. Lift your right knee up towards your chest while you bring your left elbow towards your knee (it’s OK if they don’t touch!). Lower back to start and repeat, this time lifting your left knee and bringing your right elbow towards it. Continue alternating for 15 reps on both sides.
  3. Pistol Squat – both sides: Standing on your right foot, lift your left foot off the ground about 1 foot in front of you. Squat down on your right leg, making sure your knee doesn’t go past your toes. Keep that left foot lifted and core engaged! Press back up to standing. Do at least 12 reps per side, and switch.
    • Alternative for 2nd and 3rd trimester mamas (due to balance) – Curtsy Squat: Stand with feet hip width apart. Step your right foot back behind you as squat down into a curtsy, and press back up to your starting position. Next, step your left foot back and squat into a curtsy, and press back to start. Continue alternating sides until you do 10 reps per side.
  4. Runner’s Lunge – both sides: Step back with your right foot into a reverse lunge – making sure to keep everything in line and your knees bent at 90-degree angles. As you press back up to standing, power your right knee up towards your chest. From here, step back into your next reverse lunge. This is a runner’s lunge. Do 12 reps on both legs.
    • Safe for prenatal and postnatal workouts 
  5. Hip Hike – both sides: Balance on your left leg and bend your right knee just enough to bring your right foot off the ground. From here, using only your hips, focus on lifting your right hip a few inches, then lower back to normal. Continue hiking your hip up, then back down for 20 reps. Be sure to do the same on your left side.
    1. Alternative for 2nd and 3rd trimester mamas (due to increased pressure on hips) – Side Leg Lifts: Stand with your feet hip width apart. Place your weight on your left foot and lift your right foot an inch or two off the ground. From here, raise your right leg to a 45˚ angle and lower. Be sure to hold on to something for support if needed. Continue with right side leg lifts for 15 reps per side, then switch to your left side and repeat.

Want more workouts and exercise tips suited to your fitness goals?  Check out Baby2Body’s free iOS app!


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This post is sponsored by Stokke UK


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