A person with blonde hair, tied in a ponytail, wearing a blue long-sleeve shirt and black leggings, is sitting on gray bleachers. They are holding a bottle in one hand and have two other bottles placed nearby. The setting appears to be outdoors.

Gain Strength

Post work workouts (that aren't running)

Take the additional daylight of late spring and summer and use it to your advantage! Here are some fun ideas for outdoor workouts that you might have missed this winter.

Beach Yoga

Not only can yoga be a calming way to end the work day (or any day for that matter) but it’s also a killer workout for your body and mind. Yoga provides people of all ages the flexibility, strength, and motivation to harness their natural breath while allowing their bodies to unwind from the stress of everyday life. Yoga can be the perfect way to use your own body to strengthen and lengthen your muscles while spending time outside and connecting with nature. Not only will you get to end the day feeling refreshed, but you’ll get to say goodnight to the sun.


Yep, rollerblading. Rollerblading can burn anywhere from 400 to 700 calories in one hour. Rollerblading is not only old-school fun, it’s a great low-impact alternative to running.

Workouts you can do anywhere

Whether you choose to head to the beach, dog park, or home after work, this 30-minute whole body workout can be done anywhere and is a quick way to get your whole body moving and grooving after a long day. The sequences are simple, yet effective and utilize whatever it is you have nearby without the need for heavy or expensive equipment.


Cycling continues to grow in popularity here in the US, and for great reasons. It’s efficient, it’s low impact, it is incredibly challenging, and it’s outside! Recent studies also show that cycling improves brain function and mood. Another major bonus of hopping on your bike after work? There is a growing body of research that indicates cyclists continue to burn calories even after they’ve stopped cycling. These studies weren’t of pros, either. This series of studies was looking at otherwise sedentary working parents who were gently riding three days per week.

Pick up game of basketball

Grab some buddies from work, or even the kiddos before they head inside for dinner and enjoy an easy game of Horse or a competitive game of 3-on-3. While not renowned as an aerobic sport, it is still a great workout that can help you: burn calories (an hour of basketball can burn 630–750 calories), build endurance, improve balance and coordination. Whatever workout you choose to take part in after work, keep it fun, keep it simple, and just get those bodies moving! Any amount of physical activity will have you sleeping soundly and feeling accomplished.

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