Engaging in outdoor activities is fun and helps to keep you energized to reach your fitness goals, whether you want to lose extra weight or grow stronger muscles.

In this article, we’ll explore the best 5 outdoor fitness: outdoor activities for weight loss and building muscles.

Outdoor Activities for Weight Loss:

Running and Jogging

Outdoor activities for weight loss

Running is the most helpful way to get in shape and build endurance. Running for at least 30 minutes a day helps burn the maximum number of calories.

In a study, running 1 kilometer on a treadmill burned 33 calories, while running 1 kilometer on the ground burned 35 calories.1

Health Benefits of Running

  1. Boost metabolism
  2. Burn extra calories
  3. Build strong bones
  4. Improve mood


Outdoor activities for weight loss

Cycling is a low-impact cardiovascular exercise that helps in building strength and endurance. Additionally, cycling can improve both physical and mental health, and aid in preventing various cardiovascular diseases.

A study suggests that individuals should aim to burn 2000 calories a week through exercise for weight loss. Steady cycling burns approximately 300 calories per hour.2

Health Benefits of Cycling

  1. Boost metabolism
  2. Increase endurance
  3. Helps lose belly fat
  4. Build lower body strength


Outdoor activities for weight loss

Swimming is a cardiovascular activity that aids in burning calories and improving cardiovascular wellness.

Swimming engages all parts of the body, including the upper and lower body as well as the core muscles.

A 2015 study shows that women who participated in swimming for 1 hour, 3 times a week, experienced significant reductions in the belly area, and gained flexibility, and strength.

Health Benefits of Swimming

  1. Help lose weight
  2. Increase endurance
  3. Good for bone health
  4. Help you fall asleep faster
  5. Enhanced mood

High-Intensity Interval Training (HIIT)

Outdoor activities for weight loss

HIIT stands for High-intensity interval training. It is a method of exercising quickly and efficiently. HIIT exercises help burn more calories in less time compared to traditional workouts.

For example, consider using a treadmill for running. Begin by sprinting for 30 seconds, and then walk for minutes.

HIIT Exercise

  1. Jumping jacks
  2. Burpees
  3. Mountain climber
  4. Squats
  5. Sprint running

Health Benefits of HIIT

  1. Boost metabolism
  2. Burn more calories
  3. Build muscles

Play Outdoor Games

Outdoor activities for weight loss

Playing outdoor games like tennis, volleyball, and basketball can help you lose weight. Playing these outdoor games helps build stamina and speeds up the heart rate, which is good for cardiovascular health.

Health Benefits of Outdoor Games

  1. Develop coordination
  2. Build endurance
  3. Boost metabolism
  4. Develop bone density


These are the type best outdoor activities for weight loss. For weight loss, choose only two activities in your workout routine and eat less calorie and more protein-rich foods.

Engaging with any two of these activities and help you lose weight and build muscles.

Remember to stay hydrated, eat plenty of protein, and work out 6 times per week.

Fitness Blogger | Fitness Trainer | Weight Loss Nutritionist

Comments are closed.

Ads Blocker Image Powered by Code Help Pro

Ads Blocker Detected!!!

We have detected that you are using extensions to block ads. Please support us by disabling these ads blocker.

Powered By
100% Free SEO Tools - Tool Kits PRO