ActiveWorkoutsTop 3 workouts to try in good weather to lose weight, build muscle and improve mobilityAs the weather gets better, it’s time to think about maximising sun exposure and getting fit outdoorsWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkoutsTop 3 workouts to try in good weather to lose weight, build muscle and improve mobilityAs the weather gets better, it’s time to think about maximising sun exposure and getting fit outdoorsWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
As the weather gets better, it’s time to think about maximising sun exposure and getting fit outdoors
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
If you haven’t got a specific fitness goal in mind, you can just go for walk (brisk walk, even) or hop on yourebikeand cruise around town – both are an excellent option to get in some low-impact exercise. However, for those who need something a bit more specific, we recommend giving one of the below workouts a try.
Best outdoor workout for losing weight: Running HIIT
In-depth:How to turn your run into a workout
There are manybenefits to HIIT training. It burns a ton of fat in the shortest amount of time possible,boosts metabolismand makes you feel pleasantly exhausted, which can help you sleep better. It can alsoget rid of belly fat.
You can use anyHIIT workout gear, but you’ll only need a pair ofrunning shoesfor this workout. Ortrail running shoesif you want to run off-road, although if that’s the case, avoid more technical trails for this particular workout.
Start with a warm-up run at a comfortable pace. This should be around 1-2 km for those with some running experience. Beginners should aim for the 1 km mark at a leisurely pace.
As soon as you tick over into the 3km mark (2km mark for inexperienced runners), begin this interval running phase.
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Do 5 x 30-second sprint/30-second jog – aim to run flat out for 20-30 seconds, with a brief 30-second cool down jog or jog-on-the-spot in between. Repeat this five times before embarking on the return leg of your normal run.
(Image credit: TRX)
(Image credit: TRX)
Best outdoor workout for building muscle: Suspension training
Suspension trainerswere made for park workouts. You can use any old branch or playground object to fix the trainer and have afull-body workout. You can combine push and pull exercises and build muscle almost as easily as if you were working out withdumbbellsandbarbells.
Try this workout for size:
Leave no rest between exercises and sets, just go for it! If it gets a bit too intense, rest for 30 seconds at the end of the set but try to keep the pace up and go go go until you’re finished with the workout.
(Image credit: Jana Sabeth on Unsplash)
(Image credit: Jana Sabeth on Unsplash)
Best outdoor workout for improving mobility: Wild water swimming
Swimming is a whole-body experience, and it’s especially good for shoulder mobility (freestyle swimming, mainly). Wild water swimming has the added benefit of being close to nature, not to mention, large bodies of open water tend to be colder, which is not a bad thing when the weather is hot.
Speaking of chilly water: cold exposure is having a moment right now. Aresearch papersuggests it can, in healthy individuals, “increase energy expenditure and whole-body glucose and fatty acid utilisation. Repeated exposures can lower fasting glucose and insulin levels and improve dietary fatty acid handling, even in healthy individuals.”
Another paperconcludes that “Regular swimming training in cold water seems to positively affect various systems such as the cardiovascular system, endocrine system, immune system and the psyche.”
However, both papers emphasise that cold exposure is a reasonably unexplored area, and it’s best to do it in a controlled environment, so we wouldn’t recommend going crazy and jumping in near-freezing water. Shallow cold water might be okay, but it’s not the worst idea to check in with a health professional before you immerse yourself in cold water. If you’re worried about getting too cold, you could choose to don one of thebest wetsuitsto help prevent your core temperature dropping too much. Head to ourwild swimming beginner’s guidefor more tips before taking the plunge.
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