Whether it’s a sunny summer morning or a crisp fall afternoon, exercising outdoors can be an invigorating change to your fitness routine. Doing the same gym routine at the gym can quickly become monotonous, which is why we’ve rounded up five of the best outdoor exercises for weight loss to help you succeed on your journey.
We know that regular physical activity can improve your physiological and psychological well-being, and exercising outdoors only maximizes these benefits. Research shows that exercising outdoors can improve your mood, reduce stress and restore mental fatigue.
“Some people may find that exercising outdoors is more relaxing and calming,” says Dominique Angelino, CPT has International Personal Trainers Academy (IPTA)“Being exposed to sunlight can help improve your mood and may even increase your body’s production of vitamin D. Some people find it refreshing to exercise outdoors on a sunny day.”
If you’re looking to lose weight and get in shape, it’s essential to fine-tune your fitness routine. Take your next workout outside and try one of the trainer-approved outdoor exercises below for weight loss.
Sled push
One of the common reasons why many gym-goers are unfamiliar with the sled push is that it requires a lot of space. This means that it is typically only available in larger gyms or used in outdoor workouts where space is plentiful.
“Pushing a sled works a lot of muscles in your upper and lower body. Some of them contract normally during the exercise, while others contract isometrically,” Angelino says. “This results in a lot of muscle activity that directly translates to more calories burned.”
Angelino recommends doing four to six sets of 30-second heavy pushes on the sled. “When you’re doing the sled pull, focus on pushing with your feet,” he stresses. “You’ll burn more calories and be able to push more efficiently if you take bigger steps. That means bringing your foot far forward toward the sled with each step, then extending your leg fully behind you as you push forward.”
Also, don’t stand while pushing the sled, but instead lean forward. This will make it easier for you to use your legs to push the sled in front of you.
Tire flipping
“Flipping tires can help you burn calories pretty quickly while increasing your muscle power,” Angelino says. “Increasing muscle power early in life can help protect you a little bit from the risk of falling as you get older. Increasing muscle power also improves athletic performance.”
When performing this exercise, be mindful of how you lift the tire. “Try to think about lifting the tire in a squatting position rather than lifting it flat,” suggests Angelino. If you lift the tire in a squatting position, you put your lower back at risk for injury. Lifting the tire in a squatting position will protect your lower back and make it easier to flip the tire.
“You also have to keep in mind that tires come in different sizes, and larger tires are heavier,” Angelino tells us. “There may be limits to the size of tires you can use effectively based on your own size.”
If you want to lose weight, try doing three to five sets of 15 to 20 repetitions.
Swimming
Swimming is a great refreshing outdoor exercise that works your entire body.
“One of the things I love about outdoor swimming is that it’s just as effective as indoor swimming, but you can take advantage of the nice weather,” Angelino says. “Swimming, in general, is a great calorie burner. It has a lot of benefits over running, but it also works your upper and lower body muscles. That makes swimming a great way to burn calories.” [faster] than many other exercises.
If you opt for an outdoor swimming session, it is advisable to change your swimming style with each length. This way, you will avoid tiring quickly and will be able to do a longer workout, burning even more calories.
Angelino recommends swimming in two-minute intervals, with a one-minute break between each interval. Aim for a total of 30 minutes of swimming.
Running
Running may be a more obvious outdoor workout option, but it’s an extremely productive form of exercise if your goal is to lose weight. Running is an incredibly versatile addition to your routine; all you have to do is lace up your sneakers and choose your trail or route.
“Running is a great way to burn a lot of calories in a relatively short amount of time,” Angelino tells us. “It’s also easy to adjust the intensity of your run as you get better over time; just go a little faster. And you can do it with a lower risk of injury compared to other common types of exercise.”
If you want to lose weight, run for 30 minutes at a moderately intense, steady pace.
Bouldering
Angelino cautions that this last exercise should definitely only be done if you have the proper training and safety equipment.. If you are a beginner, it is essential to start by practicing indoor climbing. And even once you have progressed, you can choose outdoor climbing instead of bouldering.
“If you [are properly trained and] “If you decide to go climbing outdoors, do your best to take as many safety precautions as possible,” Angelino stresses. “Always wear full safety gear and bring a high-quality crash pad. Also, never climb alone—always have at least one other experienced friend with you.” [In addition,] “Make sure you always have a first aid kit with you, just in case. It’s also helpful to base yourself in areas where you know you’ll have a stable cell phone signal, just in case you need to make an emergency call.”
If you already have experience bouldering, this form of outdoor exercise can be a great way to burn calories and reach your weight loss goals. If traditional workouts aren’t really your thing, bouldering can be a great choice with the right training and equipment on hand.
“When it comes to bouldering, the length of a climb depends on where you’re climbing and your own physical abilities,” Angelino notes. “Instead of thinking of bouldering in terms of sets and reps, it can be helpful to aim for a rough time frame that you plan to climb. Most people who are new to bouldering feel fatigued after about one to two hours, with a few breaks as needed. The frequency of breaks you take should be based on how quickly you feel yourself getting tired.”
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