Working out outdoors is an excellent way to breathe in some fresh air while also improving your overall physical and mental health. 

The following are 10 exercises you can do outside;


Hiking helps build your muscles, while also taking in fresh air and clearing your head. When you hike at an incline, it will help challenge your muscles and tone them. There are a number of trails you can hike in in Malta, such as the Victoria lines trail from Bahrija to Pembroke. Go put on your hiking shoes and have some fun.

Outdoor Yoga

Yoga is a great way to connect with nature while working out. It helps to improve your concentration and focus while also working on maintaining your balance and flexibility. 

HIIT workout

HIIT workouts tend to require little or no equipment, thus, they are excellent workouts that can be done outdoors. They combine strength training with cardio to keep your heart rate raised. 


In Malta we are surrounded by the sea so why not make use of it? While swimming, we can challenge our body with an all body workout and also get in touch with nature. Swimming helps tone our bodies and boosts our metabolism. 


Going for a simple walk will help tone your legs and help you lose weight. In addition to this, walking helps to clear our head while also breathing in fresh air. There are a number of beautiful places where we can walk in Malta, such as in Valletta or Siggiewi.

Bike rides

Instead of spending your days cycling on a stationary bike, invest in a real bike that allows you to go cycling outdoors. It is a great leg and cardio workout which leaves you feeling refreshed afterwards. 


In Malta, there are plenty of tennis courts around the island to help you take up the sport. It is a great way to socialize with a friend while also getting in a workout. 


When paddling through water, it can be extremely calming that you would not even realized you are actually working out. Hence, you will be burning calories while also helping to reduce your stress and improve your general mental well-being. 

Outdoor Pilates

Pilates can be as easy or as tough as you choose it to be. Doing Pilates outside will help increase your whole Zen experience by also connecting you to nature. 

Skipping rope workout

Skipping rope can be an underrated workout because it can easily be done at home. However, skipping rope outdoors will not only give you plenty of space, it will also help you burn loads of calories while being among nature. 

Don’t see exercising as something that has to be done only at home or in the gym. As you can see from the above, there are loads of exercises that you can do outside. Breathing in fresh air while soaking up the sun will lead you to enjoy your workouts even more. 

If you feel like you need professional support with this, you can book an appointment here.

Mandy Brincat is a Gestalt psychotherapist who enjoys working therapeutically with adults on various issues, such as general mental health and wellbeing. She also has experience working with children with anxiety and day to day stressful problems, and on relational issues with couples.


  1. Occhipinti, A. (2014, August 27). 10 Outdoor Fitness Ideas You Can Enjoy This Weekend. AFPA Fitness.
  2. Zagarella, C. (2022, June 20). 10 Outdoor Workout Ideas (Equipment Optional!). BistroMD.