10 outdoor exercises for weight loss

If you are bored with the same old running routine, but still want to excuse those extra kilos, it may be time to try something new! While running is very good, incorporating some other external exercises for weight loss may make your daily work feel fresh and exciting. In addition, external exercise gives you additional benefits of fresh air and sunlight, which helps you promote your vitamin D level. And not only losing weight, these exercises can also help in toning your muscles and improve your endurance. So, are you ready to burn some calories and come to shape?

10 outdoor exercises for weight loss

Here are some of the best outdoor exercises for weight loss:

1. Is running

One of the most effective outdoor exercises for running weight loss. A study published in Journal of Strength and Conditioning Research Shows that almost double burns in the number of calories in the form of walking. it High-rich exercise Helps regulate appetite, reduce abdominal fat and promote weight management. Not only this, running also strengthens the heart, enhances endurance, and improves mental health. On average, running can burn between 280 and 520 calories per 30 minutes.

2. cycling

Cycling is one of excellent outdoor exercises for weight loss as it targets many muscle groups, including your glutes, hamstrings, quads, calves, weapons, shoulders and backs. As Harvard UniversityCycling at a medium speed will cause a 70 kg person to burn 252 calories in 30 minutes. what’s more? Outdoor cycling also attachs your main muscles, which helps maintain balance and stability.

3. Swimming

Swimming is one of the external exercises of full-body for weight loss that not only creates strength, but also burn too much calories. When you swim, water reduces stress on your joints, while providing resistance to every movement you have. As Central Kentaki’s YMCAIf you float at a medium speed, you will burn about 520 calories in each hour. In addition to weight loss, swimming improves heart health, increases flexibility, and increases muscle muscles throughout the body.

4. Bench workout

A bench workout is perfect for working out. With just one bench, you can do many exercises targeting different parts of the body. Here are some outdoor exercises for weight loss that you can do with a bench:

• Warm-up: Jog or Jumping Jack for 5-10 minutes
• Pushups against bench: 3 sets of 10-12 representatives
• Step-up: 3 sets of 12 representatives per foot
• V-Crunches: 3 sets of 12 representatives
• Trichips Dips: 3 Set 10-15 Representative
• Bulgarian partition squat: 3 sets of 12 representatives per foot
• Parvat climber: 3 sets of 20 representatives
• Box Jump: 3 sets of 10 representatives
• Cool Down: Walk for 5-10 minutes and do light stretching

This full-body exercise challenges many muscle groups and Increases metabolismIt is one of the excellent outdoor exercises for weight loss.

5. Cardio exercise

Cardio exercise is some of the best outdoor exercises for weight loss, as they help burn calories quickly. Some of the best exercises include:

• Jump rope: skipping rope helps you lose weight by entangling many muscle groups and increase calories.
• Running sprint: It increases metabolism, increases the number of calories you burnt while exercising.
• Jumping Jack: This cardio exercise helps to increase heart rate and burn fat.
• Burpees: A complete-body exercise that leads to squats, pushups and jumps to challenge your muscles and burn calories.

Recommendation: Do each exercise for 30 seconds to 1 minute, relax for 15-30 seconds, and repeat for 3-5 rounds.

6. HIIT

HIIT is one of the most efficient outdoor exercises for weight loss. This includes intense exercise and short bursting of a period of brief comfort. HIIT is shown to increase metabolism and burn fat, in which research is published Sports Medicine Suggesting that it can continue to burn calories even after the workout is over. Here is a sample hiit workout:

• Warm-up: light jog, jumping jack, arm circle (5 minutes)
• High knee: 30 seconds
• Squats: 30 seconds
• Push-up: 30 seconds
• Butt Kick: 30 seconds
• Walking Lung: 30 seconds
• Takht: 30 seconds
• Cold down: walk 5 minutes and light stretching

Recommendation: Perform this circuit for 20-30 minutes 3 times a week.

7. Hiking

Hiking on uneven areas helps to strengthen the feet and core by improving heart health. The above climbing, a combination of separate terrain and fresh air helps in burning a significant amount of calories. When regularly done, it is one of the external exercises for weight loss Muscle buildingPromote metabolism, and improve endurance. what’s more. Hiking is also very good to reduce stress. Increase for 45–60 minutes at a medium speed, 2-3 times a week.

8. game

Taking into the game is a great way to burn calories while having fun. If you are not doing any other exercise, try to play for 45-60 minutes to burn calories. Some of the best games for weight loss include:

• Tennis: This is a sport that can help burning about 252 calories in 30 minutes. Harvard Health Publishing,
• Football: This includes continuous movement, running and interval sprints that can help you support important calories and support weight loss.

9. Skating

Skating, whether on ice or roller blades, is a great way to tone legs, glutes and core. It is a fun, low -effect exercise that also works as a cardiovascular system and helps in burning calories. Skate for 30–45 minutes, 3 times a week and also do some other external exercises for weight loss.

10. Climb the ladder

Climbing the ladder is one of the best outdoor exercises at home and weight loss. It is a simple but effective Exercise to burn fat And tone legs and glutes. You can do it on parks, stadiums, buildings with stairs or any equipment. As International Journal of Physical Education, Sports and HealthClimbing the ladder is more calorie burns than any other lifestyle physical activity.

So, are you holding back? Next time you get out for a workout, be sure to give these outdoor exercises to lose weight!

Who should avoid doing outdoor exercise?

• If you have respiratory conditions (such as asthma or bronchitis) or are sensitive to air pollution, avoid external exercise during poor air quality, as it can worsen your condition.
• People with pre -present heart conditions should consult a doctor before they engage in external exercise, as it can put additional stress on the heart.
• Exercise in excessive heat can cause heat tiredness or heat strokeWhereas in extreme cold, it can cause hypothermia. It is best to avoid external exercise under such circumstances.
• Some exercises should be avoided during pregnancy. Always consult your doctor before doing this.
• If you have conditions like arthritis, consult your doctor for advice on safe practice.

Final, always listen to your body and stop exercising if you feel any discomfort or unusual symptoms.