Not just running, try these 9 other outdoor exercises for weight loss

If you’re tired of the same old running routine, but still want to flush those extra kilos, it may be time to try something new! Running is great, but by incorporating a few other outdoor exercises to lose weight, you can make your daily workout feel fresh and exciting. Additionally, exercising outdoors can increase vitamin D levels when you get the added benefits of fresh air and sunlight. Not only does it lose weight, but these exercises can also help to tone your muscles and improve your endurance. So are you ready to burn some calories and turn it into shape?

10 Outdoor Exercises for Weight Loss

This will show you some of the best outdoor exercises for weight loss.

1. running

Running is one of the most effective outdoor exercises for weight loss. A study published in the Journal of Strength and Conditioning Research shows that running burns about twice as many calories as you walk. This high-intensity exercise helps regulate appetite, reduce stomach fat and promote weight management. Not only this, running strengthens the mind, increases endurance and improves mental health. On average, running can burn between 280 and 520 calories per 30 minutes.

2. cycling

Cycling is one of the great outdoor exercises for weight loss as it targets multiple muscle groups such as glut, hamstrings, quads, calves, arms and shoulders. According to Harvard University, 70 kg people burn 252 calories in 30 minutes when cycling at moderate speeds. What more? Outdoor cycling also involves core muscles. This helps maintain balance and stability.

3. swimming

Swimming is one of the full body outdoor exercises for weight loss and not only builds strength, it can burn many calories. When you swim, the water gives resistance to all the movements you make while reducing stress in the joints. According to the Central Kentucky YMCA, swimming at moderate speeds burns around 520 calories per hour. In addition to weight loss, swimming improves cardiovascular health, improves flexibility and regulates the muscles throughout the body.

4. Bench Workout

Bench workouts are perfect for outdoor workouts. You can perform multiple exercises targeting different parts of your body just on the bench. Here are some outdoor exercises for weight loss you can do on the bench:

• Warm up: jog for 5-10 minutes or jump jack
• Sloping Push-ups on the Bench: 3 sets of 10-12 persons
• Step Up: 3 sets of 12 persons per leg
• V-Crunches: 3 sets of 12 persons
• Triceps: 3 sets of 10-15 persons
• Bulgarian split squats: 3 sets of 12 reps per leg
• Climbers: 3 sets of 20 persons
• Box Jump: 3 sets of 10 persons
• Cool down: Walk for 5-10 minutes and do light stretches

This whole body workout challenges multiple muscle groups, boosts metabolism and is one of the great outdoor exercises for weight loss.

5. Aerobic exercise

Aerobic exercise is some of the best outdoor exercises for weight loss as it helps you burn calories quickly. Some of the best exercises include:

• Jump Rope: Skipping ropes allows you to lose weight by involving multiple muscle groups and burning calories.
• Running Sprint: Increases metabolism and increases the number of calories burned during exercise.
• Jump Jack: This cardio helps increase your heart rate and burn fat.
• Burpee: A full-body exercise that combines squats, push-ups and jumps to challenge your muscles and burn calories.

Recommendation: Perform each exercise for 30 seconds to 1 minute, rest for 15-30 seconds, repeating it for 3-5 rounds.

6. HIIT (High-intensity interval training)

HIIT is one of the most efficient outdoor exercises for weight loss. This involves alternating short bursts of intense exercise and short periods of rest. HIIT has been shown to increase metabolism and burn fat, and studies published in Sports Medicine suggest that calories can continue to burn after training. Here is the sample hiit workout:

• Warm up: Light jogging, jump jack, arm circle (5 minutes)
• High knee: 30 seconds
• Squat: 30 seconds
• Push ups: 30 seconds
• Bat kick: 30 seconds
• Rushing while walking: 30 seconds
• Board: 30 seconds
• Cooldown: 5 minutes of walking and light stretching

Recommendation: Run this circuit three times a week for 20-30 minutes.

7. hiking

Hiking over uneven terrain helps strengthen your legs and core while improving cardiovascular health. The combination of climbing uphill, various terrain and fresh air helps you burn a significant amount of calories. If done regularly, this is one of the weight loss outdoor exercises that can build muscle, boost metabolism and improve endurance. No more than that. Hiking is also a great way to reduce stress. Hike 2-3 times a week at a moderate pace for 45-60 minutes.

8. Sports

Engaging in sports is a great way to burn calories while having fun. If you’re not doing any other exercises, play for 45-60 minutes to burn calories. Some of the best sports for weight loss are:

• Tennis: This is a sport that helps burn 56 kg of people with around 252 calories in 30 minutes, according to Harvard Health Publishing.
• Football: It involves constant movement, running, and interval sprints that burn quite a lot of calories and help support weight loss.

9. skate

Skating is a great way to adjust your legs, glut and core, whether on ice or on roller blades. It’s a fun and less impactful exercise that also works in the cardiovascular system and helps burn calories. Skate three times a week for 30-45 minutes, and do other outdoor exercises to lose weight.

10. Climbing the stairs

Climbing stairs is at home and one of the best outdoor exercises for weight loss. It’s a simple but effective exercise to burn fat, legs and glut. You can do that with a park, a stadium, a building with stairs outside, or any equipment. According to the International Journal of Physical Education, Sports and Health, climbing stairs burns more calories than physical activity in any other lifestyle.

So, what is holding you back? Next time you go out for workouts, try these outdoor exercises and try them out to lose weight!

Who should avoid outdoor exercises?

• If you have respiratory symptoms (such as asthma or bronchitis) or are sensitive to air pollution, avoid outdoor exercise during decreasing temperament.
• People with existing heart disease should consult their doctor before engaging in outdoor exercise, as they may put extra strain on their hearts.
• Exercise in extreme heat can cause heat fatigue and heat strokes, but in extreme cold it can cause hypothermia. It is best to avoid outdoor exercise in these situations.
• You should avoid certain exercise during pregnancy. Always consult your doctor before doing that.
• If you have a condition like arthritis, talk to your doctor about safe exercise advice.

Finally, if you experience any discomfort or abnormal symptoms, always listen to your body and stop exercising.