From Gym to Outdoors: Unique Group Fitness Ideas to Keep Things Fresh

When it comes to working out, routine can be both a blessing and a curse. On one hand, consistency is key to progress. On the other hand, doing the same exercises week in and week out can lead to plateaus, boredom, and even burnout. One of the best ways to stay motivated and continue making progress is by switching things up with new and exciting fitness classes. 

Whether you prefer sweating it out in the gym or embracing the fresh air with an outdoor session, there are countless ways to keep things fresh. Let’s dive into three unique gym-based group workouts and three outdoor alternatives that will challenge you in different ways while keeping your fitness journey exciting.

Gym-Based Group Fitness Workouts

1. Anti-Gravity Yoga

If you think yoga is all about slow movements and deep breathing, anti-gravity yoga might change your perception. This aerial fitness class incorporates silk hammocks suspended from the ceiling, allowing participants to perform traditional yoga poses with an element of acrobatics. The benefits are immense—decompression of the spine, increased flexibility, and core strength development. Additionally, the feeling of floating can be both meditative and invigorating. As a group fitness activity, it encourages a sense of camaraderie, with participants often sharing laughs and triumphs as they conquer new poses.

2. Indoor Rowing Circuits

Rowing machines are often overlooked in the gym, but when used in a group setting, they provide an incredibly effective full-body workout. Indoor rowing circuits combine endurance training with strength work, incorporating bodyweight exercises like push-ups, lunges, and kettlebell swings between rowing intervals. This high-intensity workout is a great cardiovascular challenge and builds muscular endurance without the joint impact of running. Group rowing sessions bring a team spirit to the workout, pushing participants to keep pace and challenge themselves beyond their comfort zones.

3. Functional Fitness Challenges

Taking inspiration from CrossFit and high-intensity interval training (HIIT), functional fitness classes emphasize movements that mimic everyday actions—lifting, pushing, pulling, and squatting. These workouts often include a mix of battle ropes, sled pushes, sandbags, and bodyweight drills, making them both engaging and practical. The dynamic nature of the exercises keeps things exciting, while the group setting fosters motivation and accountability. This type of training improves strength, agility, and endurance, all while making gym workouts feel less monotonous.

Outdoor Group Fitness Workouts

1. Parkour-Inspired Boot Camps

Why limit your workout to standard exercises when you can turn the outdoors into your playground? Parkour-inspired boot camps take traditional HIIT workouts and inject them with elements of urban agility. Participants run, climb, and jump over natural obstacles like benches, walls, and tree stumps, improving coordination, balance, and explosive power. Not only does this provide a fun and challenging workout, but it also boosts confidence as participants learn to navigate their surroundings in new ways.

2. Stand-Up Paddleboard (SUP) Fitness

For those looking to take their workout to the water, SUP fitness classes offer an exciting alternative to traditional gym workouts. These classes combine balance training, strength exercises, and core engagement while floating on a paddleboard. Participants might perform squats, lunges, push-ups, and even yoga poses, all while maintaining stability on the water. The natural resistance of the water makes every movement more challenging, leading to improved muscle engagement and endurance. Plus, being on the water adds a therapeutic and refreshing element to the workout.

3. Trail Running with Strength Stops

Rather than just going for a long, steady-state jog, trail running workouts with built-in strength stops offer a more well-rounded approach. A trainer leads the group on a trail run, stopping at designated points for exercises like burpees, squats, or push-ups. The varied terrain not only enhances cardiovascular fitness but also improves agility and strengthens stabilizing muscles. Being in nature provides additional mental benefits, reducing stress and boosting mood, making this an excellent way to get a full-body workout while enjoying the great outdoors.

The Benefits of Gym and Outdoor Group Fitness

Both gym-based and outdoor group fitness classes have their unique benefits. Gym workouts offer a controlled environment, access to specialized equipment, and protection from the elements, making them a great choice for those who prefer structure and consistency. They also allow for more precise tracking of progress, whether it’s through lifting heavier weights, improving rowing times, or mastering new yoga poses.

Outdoor workouts, on the other hand, provide an entirely different set of advantages. Exercising outside has been shown to boost mood, increase vitamin D levels, and enhance motivation. The unpredictability of the environment—wind resistance, varying terrain, and temperature changes—engages the body in unique ways, leading to improved adaptability and functional strength. Additionally, being in nature has been linked to reduced cortisol levels and improved mental clarity, making outdoor workouts a great way to de-stress.

Why Variety in Workouts Matters

Mixing up your workouts isn’t just about keeping boredom at bay—it’s a scientifically backed strategy for maximizing results. A study published in the Journal of Strength and Conditioning Research found that individuals who incorporated variety into their training routines experienced greater strength gains and higher motivation levels compared to those who stuck to the same workouts. [1] This is because the body adapts to repetitive movement patterns over time, making it crucial to introduce new challenges to prevent plateaus.

Incorporating different workout modalities also reduces the risk of overuse injuries. Switching between gym workouts and outdoor activities ensures that different muscle groups are engaged while giving others a chance to recover. For example, if you’re doing heavy resistance training indoors, an outdoor SUP session could provide active recovery while still working on core stability and balance.

Another major benefit of variety in workouts is the social aspect. Group fitness, whether indoors or outdoors, brings a sense of accountability and camaraderie. Trying new classes with friends or meeting like-minded fitness enthusiasts keeps the experience fresh and encourages long-term commitment to an active lifestyle.

What Makes a Good Group Fitness Workout?

A great group fitness workout should be engaging, well-structured, and adaptable to different fitness levels. One of the key elements is variety—incorporating a mix of cardio, strength, and flexibility exercises to keep participants challenged and prevent boredom. The workout should also be designed in a way that encourages teamwork and social interaction, as the group dynamic can boost motivation and accountability.

Another important factor is the instructor’s energy and expertise. A knowledgeable and enthusiastic coach can make all the difference, ensuring that movements are performed safely and effectively while keeping participants motivated. The environment also plays a role—whether it’s a high-energy gym setting or a refreshing outdoor space, the atmosphere should enhance the workout experience.

Lastly, scalability is essential. A good group fitness class should cater to all fitness levels, offering modifications for beginners while providing advanced options for more experienced participants. This inclusivity ensures that everyone gets the most out of the session, regardless of their starting point.

Conclusion

At the end of the day, the best workout is the one that keeps you coming back. By incorporating a mix of gym-based and outdoor group fitness activities, you can challenge your body in different ways, stay motivated, and make exercise a fun and fulfilling part of your life. Whether you’re flying through the air in an anti-gravity yoga class, racing against the clock in an indoor rowing session, or jumping over park benches in a parkour boot camp, there’s always a new adventure waiting. So why settle for the same old routine when there’s a whole world of movement to explore?

Please Note: The information provided in this article are the opinions and professional experience of the author and not all activities are recommended for the beginner or participants with underlying health conditions. Before following any advice or starting any fitness, health and wellbeing journey please consult with an Allied Health Professional and / or General Practitioner.

References

Does Varying Resistance Exercises Promote Superior Muscle Hypertrophy and Strength Gains?

• Bio

Steve Irwin

Steve has spent the last 20 years in the Australian Fitness Industry as a Group Fitness Instructor, 1-1 Coach, State Manager, Business Owner and is currently an Educator for the Australian Institute of Fitness. A lifelong fitness enthusiast he started his working life in the Military which guided him into the fitness industry where his passion for helping others on their health and fitness journey has been realised. Steve believes that for anyone thinking about getting fit or healthy they should “just get started” as “doing something is better than doing nothing”.