Well, we may not have same child-like activities lined up to get outside for anymore, but that doesn't mean that we shouldn't still get out and enjoy world! Exercising outdoors has many benefits, and they include following:

- Little or no equipment needed to get a good workout - No crowded gyms or obnoxious people to put up with - No driving time to local fitness facility - No need to put on makeup or special clothing to workout at gym - Vitamin D enhancing sunshine for our skin - The ability to workout anytime, anywhere - even on vacation - Two words: Fresh Air

There are probably other reasons that you can think of why an outdoor workout would fit into your particular lifestyle, so now all you have to do is learn what kind of activities can be done outside.

Refer to following Top 7 list of exercises that are sure to leave you sweaty, worn out, and feeling great when it's all over!

LUNGES

Like all exercises, lunges should be done with absolutely perfect form. When done correctly, a lunge will work every single muscle in your legs at some point throughout movement, including all important Gluteus Maximus (that's primary buttocks muscle, for those of you not anatomically inclined).

Variations on lunges that require no equipment include; Standing Lunges, Alternating Lunges, Elevated Lunges, Rear Lunges, and Walking Lunges.

PUSH UPS

Push ups have always been one of most effective upper body exercises, but they have somehow gotten lost in world of shiny chest press machines and fleets of various types of exercise benches. However, push up is still an incredibly productive exercise, and it requires no equipment whatsoever.

The 3 basic push up movements include Standard Grip, Wide Grip, and Close Grip. Alternating those 3 types will ensure maximal stimulation to chest, shoulders, and triceps. In addition, you can elevate your hands to make movement somewhat easier, or elevate your feet to make movement somewhat harder.

Also, if you are really feeling brave, you can even throw in some Bounce and Clap Push Ups!

SQUATS

Heavy weights typically do not lead to increased muscle mass, moderate weights do. Muscle mass is more of a function of volume (ie. number of sets x number of reps). Muscle mass is best gained using multiple sets (3-5) for moderate repetitions (8-12) at moderate loads (70-80% 1RM). Using heavy loads (85% 1RM and above) for repetitions in 1-5RM range will lead to strength gains with minimal hypertrophy. Hence, heavy weights do not make you “bulky.”

Myth #2: High repetitions are for toning

I don’t know how many times I’ve heard this. Too many times to be sure. Toning (a term I hate to use) is a result of losing fat and building muscle tissue so that you develop a degree of muscle definition. While there are rep brackets better suited for body compositional changes, there are no rep brackets that “tone.” Body compositional changes are a result of program as a whole, not just rep bracket being used. As for high repetitions, repetitions of 12+, they are better suited for developing muscular endurance.

Myth #3: You can only burn fat by doing cardio