Finding a workout you genuinely enjoy can sometimes feel like searching for a needle in a haystack. But who says exercise needs to be confined to a gym or a repetitive at-home routine? By stepping outside, you can combine the beauty of nature with an invigorating workout that targets both cardio and strength.

These outdoor activities are perfect for middle-aged women looking to stay fit while escaping the monotony of indoor workouts. Best of all? They offer a balance of heart-pumping cardio and muscle-sculpting strength so you get the best of both worlds.

Here are seven outdoor activities that will leave you sweating, smiling, and feeling stronger than ever:

1. Hiking with a Twist

Hiking isn’t just walking through nature; it’s a full-body workout when done right. Trails with varying inclines challenge your heart, lungs, and legs while engaging your core and stabilizing muscles. Add a backpack with some weight (such as water bottles or snacks), and you’ve just turned your hike into a strength-training session.

Why It Works:

  • Cardio: Climbing uphill gets your heart rate soaring.
  • Strength: Walking on uneven terrain activates your glutes, calves, and quads while improving balance.

To amp things up, include bursts of speed or occasional lunges on flat sections of the trail. The best part? Being surrounded by nature can help reduce stress and boost your mood.

Pro Tip:

Download a trail-finding app to discover local paths that match your fitness level. Start with easier trails before gradually increasing distance and elevation.

2. Beach Workouts

If you’re lucky enough to live near the coast, the beach can be your ultimate workout studio. Sand creates extra resistance, making even the simplest exercises like walking, jogging, or squats more intense.

Why It Works:

  • Cardio: Running or brisk walking on sand increases calorie burn as your body works harder to counteract the instability.
  • Strength: Low-impact movements like lunges, step-ups on driftwood, or planks engage your legs, core, and arms.

For an extra boost, try beach-friendly exercises like crab walks or side shuffles. And don’t forget a cooldown stretch as the waves crash around you.

Pro Tip:

Go during off-peak hours when it’s cooler outside, and don’t forget sunscreen.

3. Kayaking

Paddling across a calm lake or down a winding river looks peaceful, but don’t be fooled. Kayaking is a powerful full-body workout that strengthens your arms, shoulders, and core while keeping your heart rate elevated.

Why It Works:

  • Cardio: Maintaining a steady paddling rhythm works your cardiovascular system.
  • Strength: Each stroke activates your biceps, triceps, shoulders, and back. Plus, keeping balanced engages your core muscles.

Kayaking can be as leisurely or intense as you want, making it a great option for beginners and fitness pros alike.

Pro Tip:

If you’re new to kayaking, start with a guided tour or rent gear at a local outfitter. And always wear a life jacket!

4. Outdoor Circuit Training

Turn your favorite park into a makeshift gym by creating your own circuit workout. Plan a rotation of exercises like push-ups against benches, step-ups onto park platforms, and sprints across open fields. Add in bodyweight moves like squats, lunges, and planks for good measure.

Why It Works:

  • Cardio: Short bursts of sprinting or jumping jacks keep your heart rate high.
  • Strength: Bodyweight exercises target multiple muscle groups without any equipment.

By switching between exercises with minimal rest, you’ll keep your heart pumping while building strength and endurance.

Pro Tip:

Set a timer on your phone for each “station,” and bring resistance bands or a kettlebell for added variety.

5. Stand-Up Paddleboarding (SUP)

If you’re craving a low-impact workout with a splash of adventure, paddleboarding is your go-to. Balancing on a paddleboard challenges your entire body, especially your core and legs, while paddling works your upper body.

Why It Works:

  • Cardio: A steady paddling speed provides light cardio.
  • Strength: Constant balance work strengthens your abs, obliques, and leg muscles.

Once you’ve found your rhythm, paddleboarding can feel meditative, allowing you to clear your mind while breaking a sweat.

Pro Tip:

Beginners should start on flat, calm water like a lake or bay. Don’t worry about falling in—it happens to everyone and is half the fun!

6. Hill Sprints

Even a small hill in your neighborhood can double as an outdoor workout zone. Sprinting uphill blasts calories and builds explosive strength in your legs, making it one of the most efficient exercises you can do.

Why It Works:

  • Cardio: Sprinting repeatedly pushes your heart to its max.
  • Strength: Running uphill targets your glutes, hamstrings, and calves with every stride.

Start by sprinting up for 15-20 seconds, then walk back down to recover. Repeat for 5-10 rounds.

Pro Tip:

Pay attention to your form. Start slow and gradually increase your speed to minimize injury risk.

7. Gardening

Surprisingly, gardening can be much more than a relaxing hobby; it’s a sneaky workout that combines strength and endurance. Digging, lifting soil, planting, and raking all engage major muscle groups while getting your heart rate up.

Why It Works:

  • Cardio: Spending a few hours moving around keeps you active and burns calories.
  • Strength: Tasks like shoveling dirt or carrying heavy watering cans engage your arms, back, and legs.

Gardening is also a fantastic way to improve flexibility and mindfulness. And as a bonus, you get to enjoy the fruits (or vegetables) of your labor!

Pro Tip:

Break up tasks like weeding or pruning into intervals to keep your energy up. Don’t forget to hydrate!