3 Outdoor Workout Ideas That New Moms Will Love!

The art of multitasking seems to be second nature to moms, 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. When you’re starting up an exercise routine after birth, maintaining consistency is so important. 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.

And here’s a bonus: 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.

Before we share our favorite outdoor workout, it’s 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:

1. Interval Cardio Routine 

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.

Here’s a 30 minute interval workout you can try:

• Warm up with a walk for 5 minutes

• Step up to a jog for 5 minutes

• Catch your breath and walk for 2 minutes

• Speed up to a run for 3 minutes 

• Catch your breath and walk for 2 minutes

• Push through a run for 3 minutes 

• Slow down to a jog for 2 minutes 

• Slow down more to a walk for 2 minutes

• Finish with an easy jog for 5 minutes 

2. Combo Cardio & Resistance Workout

You can 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

3. Outdoor Resistance Circuit

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. 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.

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!

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.

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.

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.

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