Spring into Fitness in 2025

Winter is finally fading (hooray!), and the first signs of spring are beginning to blossom. 

That can only mean one thing - it’s time to take your fitness journey outside. 

Mild temperatures and fresh air provide the perfect backdrop for an exciting new workout routine that can help to lose a few pounds, tone up, or build muscle mass. 

Whether you're new to getting fit or an experienced athlete, exercising outdoors is a refreshing alternative to the monotony of the gym. 

Read on to learn why outdoor workouts could be a game-changer for your fitness. 

Why should I work out outside? 

Natural sunlight boosts vitamin D production, improves your mood, and provides essential nutrients that support muscle recovery and general well-being. 

The varied terrain and changing scenery helps to keep your workouts interesting and challenge your body in ways a treadmill never could. 

How to get started

HIIT (High-Intensity Interval Training) in the park.

Parks are the ultimate outdoor gym. Start with bodyweight exercises like burpees, mountain climbers, jump squats, lunges, and push-ups. 

To turn it into a HIIT workout, alternate 30 seconds of intense exercise with 15 seconds of rest. This will help to burn fat, build muscle, and improve your cardiovascular fitness. 

To start seeing results, aim for 20-30 minute sessions, 3-4 times per week. 

Running and trail workouts

Spring is a great time to go running. Mix up your running routine with interval running, trail running, stair workouts, and hill sprints. 

Before you start, invest in a pair of decent running shoes and moisture-wicking workout gear to improve comfort. 

You can find details of your nearest local park or nature reserve in England or Wales here. 

Fuelling your outdoor fitness journey

Aim to eat 30-60 minutes before you exercise, as this will help to maximise your energy levels. 

You could try a banana with almond butter, whole grain toast with eggs, Greek yoghurt with berries, or overnight oats made with protein powder. 

After a workout, protein is your friend - it’s crucial for muscle repair and growth. 

You could try whey or plant-based protein shakes, smoothies made with spinach, berries, and protein powder, grilled chicken with sweet potato, or grilled salmon with quinoa. 

If you fancy something sweet, why not try our new High Protein Chocaholic Hazelnut Cake? This high-fibre, low-sugar cake contains 10g of protein per 45g serving. 

Must-have outdoor fitness gear

• Comfortable, breathable workout clothes

• Resistance bands

• Fitness tracker

• Water bottle

• Lightweight backpack

Start off slowly 

Whenever you change your exercise routine, it’s important to start slowly and gradually increase intensity. (So don’t try to run a 10k on your first outing!)

Remember to warm up and cool down, stay hydrated, and listen to your body. Finding a workout buddy is a good way to stay motivated!

If you don’t want to listen to the sounds of nature, create a playlist of your favourite music and invest in a pair of good-quality running headphones. 

The key to fitness is consistency. Set realistic goals, track your progress, and celebrate those small victories. 

Sample outdoor workout plan*

Need ideas to get started? Why not try:

• Monday: HIIT in the park

• Tuesday: Running or cycling

• Wednesday: Strength training with bodyweight exercises

• Thursday: Light walking or yoga

• Friday: Full-body outdoor circuit training

• Weekend: Longer cardio session or team sports

Spring is all about renewal, so use this energy to renew your commitment to fitness and well-being. 

*Please consult with your doctor or an expert before starting any fitness programme to check it's right for you.