As many of us know, regular exercise and good nutrition are vital components to living a long and healthy life. While they work hand-in-hand, the advent of vitamins and supplements plus plenty of new and accessible healthy food options have made nutrition easier for many to tackle. Finding consistent time to exercise, however, tends to be more difficult, especially in chillier climates when equipment isn’t readily available.

The good news is that as the weather turns a bit chillier, there are still plenty of exercises you can try out this autumn, no matter your fitness level. The cool, crisp air and gorgeous changes in the colors of the leaves will keep you motivated and looking forward to your next outdoor exercise session. So strap on your shoes, bundle up, and try out these ten fall exercises.

  1. Hill sprints provide a powerful metabolic workout that burns a high number of calories in a short amount of time. It’s also a workout that builds mental stamina and endurance. To get started, begin by warming up for 5 minutes on flat ground, which will help prepare your body for the sprints. Decide on a hill with a gradient of four to eight percent and choose a landmark at the top of the hill like a tree, rock, or sign post. Sprint at about 75 percent of your effort between the two points and repeat this action four to five times. Finish your exercise by walking on flat ground until your heart rate returns to normal.
  2. Park bench push-ups target the chest, front of the shoulders, and triceps. This exercise tackles muscular endurance and trains the fibers in the muscles responsible for balance. All you need is a park bench to get started! Begin the exercise by sitting on the bench and placing your hands on the seat, then walk your feet behind you until your feet are fully extended. Lower your arms and make sure your chest is moving towards the bench. Repeat this motion at least twelve times and feel the burn!
  3. Burpees are an exercise that provide a great strength and cardio vascular workout for your arms, chest, quads, glutes, hamstrings, and abs. It’s an exercise that can help to build your endurance and help you to get into shape quickly. Begin this exercise by standing straight with your arms by your side, then you push your hips back so that you are in a squat position. Place your hands on the ground in front of your feet and shift your weight onto them. Jump back into a plank position and lower yourself to a push up. After pushing yourself up, jump into a squat, then reach your hands over your head and return to your starting position. This is a great exercise to do in a park or any open outdoor area.
  4. Pull-ups are well-known for being difficult as you’re using your entire body weight as resistance. It’s an exercise that works your back, biceps, shoulders, and arms. The best way to complete this exercise outdoors is by placing your hands shoulder-width apart with your palms facing you, using the branch of a tree. Hang with your legs fully extended and remember to keep your shoulders back and your core engaged throughout. Pull up until your chin is above the tree, then slowly lower yourself. Aim for at least ten reps before releasing.
  5. Side shuffle is an exercise that can be used to warm up your body before you start exercise, it increases your heart rate and improves your flexibility. It is an exercise that works your glutes, hip abductors, inner and outer thigh and your quads. You can begin this exercise by putting your feet hip width apart, bend your hips and knees back and point your toes forward. Take a few quick steps to the left and touch your left foot with your left hand and repeat on the other side. Repeat this exercise for 30 to 60 seconds.
  6. Step ups are a basic exercise that improves your stamina and balance as well as strengthening your legs. Using a park bench, step up with your left foot and lift your right leg directly behind you. Step down and repeat using the other side. Repeat these steps 26 times.
  7. Hanging crunch is a great outdoor exercise that mainly focuses on your abdominals, obliques and hip flexors. Hang onto a tree with your hands a little wider than your shoulder width and make sure that your palms are facing you and that your legs are hanging loose. Slowly lift your hips and bend your knees to bring your thighs parallel to the floor. Slowly return your legs to its starting position, repeat this exercise at least eight times.
  8. Park bench dips are one of the best triceps exercises that use your own bodyweight. Start by placing both hands by your sides right next to your thighs and clasp the edge of the seat. Use your arms and push your bottom up off the bench while maintaining a firm grip. Keep your elbows pointing towards the back of the bench and lower yourself down so that you are almost sitting on the ground, then push yourself back up. Try starting with ten reps of this exercise.
  9. Bench hops are a simple yet effective outdoor exercise that target your glutes and quads and can be performed sitting on the edge of a bench. Being by throwing your arms up as you jump in the air as high as you can and then go back to being seated. You can repeat this exercise for 60 seconds.
  10. Bicycle crunches build your abdominal muscles and tones your thighs. This exercise can be done in a park or any open area; just make sure that your lower back is pressed squarely to the ground. Straighten your right leg out to a 45-degree angle while turning your upper body to the left, bringing your right elbow towards the left knee. Switch sides and the same motion on the other side to complete one rep. Aim to to 20 reps.

With these outdoor exercises, you’re sure to do two things: get in shape before the holiday season, and fall in love with fall!