Several outdoor workouts

Outdoor workouts according to a study done from California Pacific Orthopedic and Sports Medicine found that people that workout outdoor lost an average of 7.43 pounds and 6.17 percent body fat in eight weeks. 

This is believed to occur because outdoors you are facing inclines, declines and obstacles. Other research explains that you'll improve your mood and self-esteem from outdoor workouts. 

Before starting, make sure to do some sort of warm-up routine such as five minutes of power walking or light jogging. 

Outdoor workouts continued...

Three girls on their paddle boards

Stand up paddle boarding also known as "SUP" looks a little difficult but it isn't as hard as it looks. It's done on a larger surfboard, which provides a larger area to stand on and balance. It strengths your upper back, legs, glutes and abs while developing balance and coordination. 

It burns 350 calories per hour. To help maximize your workouts and minimize your changes of falling off, stand with feet hip width apart on the board, making sure to maintain good posture while on the board. 

Start your paddle strokes on your dominant side (right if you're right handed) to help you find your rhythm, balance and strength. Once ready, alternate sides after every third stroke. 

Man hiking through the mountains

Outdoor workouts suggests that hiking burns on average 375 calories per hour. It gets you out into nature where it can boost your mood. Beautiful scenery and changing terrain shifts your focus to your movement and surroundings, taking your mind off exercising (unlike the boring repetition of a treadmill). Hiking is one workout that you can't help but fall in love with. 

Hiking is a great cardio workout that challenges all of your muscles as the terrain shifts (going uphill and stepping over rocks). The pace of your hike will influence the intensity of your workout and how many calories you burn, so pick a trail that meets both your fitness level and goals. 

Make sure to never hike alone, it is easy to get lost or stuck. Plan out a route in advance. 

Outdoor workouts promotes biking. It's never too late to get back onto the saddle again. Riding a bike outdoor offers even more benefits than a stationary bike since you'll have to balance, steer your bike and respond to changing terrain as you pedal. 

Cycling works your glutes, thighs and hamstrings as well as your core. A stroke pedal interval that amps up your calorie burn and improves your cardiovascular fitness is recommended. While biking, sometime, pedal as fast as you can for 60 seconds, then slow down and recover for 20 seconds, then repeat for a total of 5 times. 

Note to yourself that it is a cardio and mental game knowing that you're getting stronger with each pedal stroke. Wear clothing that is easy to pedal in (bike shorts) and stiff-soled or bike shoes. Biking burns about 400 calories per hour. 

Olympic swimmer doing the breast stroke

Swimming burns an average of 425 calories per hour. It is a total body workout that's easy on the joints while burning fat. You use your own body as resistance and you are working much harder than you feel in the moment. Swimming develops strong, lean muscles as well as strengthening your core and lower back to help protect your spine and improve posture. 

Newbies should focus on their form and breathing with each stroke. If you are new to swimming, get comfortable with the moving around in the water. The faster your pace and the shorter your rest time in between laps, the more intense your workout (and calories burn) will be. 

Woman diving for the ball playing beach volleyball

Outdoor workouts suggests beach volleyball which can burn 500 calories per hour. Turn exercising with volleyball into a fun game-you'll get both a strength-training and cardio session. It's a wonderful way to workout the entire body; its interval training at its best. 

You work hard, using the legs and butt to get under the ball, core to maintain your balance, and upper body to power through, followed by a period of rest, but you never know how long. 

Playing in the sand on the beach means you'll be working even harder and burning up extra calories than on a flat, indoor court every time you go to spike that ball. 

› Outdoor Workouts
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