Remember when our parents yelled at us to go out and play? They would get so tired of us running around the house eating junk food and fighting with our siblings that they would practically kick us out of the house!

Well, we may not have the same kids’ activities scheduled for going out anymore, but that doesn’t mean we shouldn’t go out and enjoy the world! Exercising outdoors has many benefits, including the following:

– Little to no equipment is needed to get a good workout.

– No crowded gyms or unpleasant people to put up with.

– No drive time at the local gym

– It is not necessary to put on makeup or wear special clothes to exercise in the gym

– Vitamin D improves sunlight for our skin.

– The ability to exercise anytime, anywhere, even on vacation

– Two words: Fresh Air

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

Check out the following list of the top 7 exercises that are sure to leave you sweaty, exhausted, and feeling great when it’s all over!

lunges

Like all exercises, lunges must be performed with absolutely perfect form. When done correctly, a lunge will work all of your leg muscles at some point in the movement, including the all-important Gluteus Maximus (that’s the main muscle of the buttocks, for those of you who aren’t anatomically inclined).

Lunge variations that do not require equipment include; Standing lunges, alternating lunges, elevated lunges, back lunges, and walking lunges.

LIZARDS

Pushups have always been one of the most effective upper body exercises, but they’ve somehow gotten lost in the world of shiny chest press machines and fleets of various types of exercise benches. However, the push-up is still an incredibly productive exercise and doesn’t require any equipment.

The 3 basic pushup moves include standard grip, wide grip, and close grip. Alternating those 3 types will ensure maximum stimulation for your chest, shoulders, and triceps. Also, you can raise your hands to make the movement a little easier, or raise your feet to make the movement a little more difficult.

Plus, if you’re really feeling brave, you can even throw in some Bounce and Clap Push Ups!

squats

A lot of people just don’t understand the incredible power of squatting the right way. Through incorrect instruction, improper form, and just plain laziness, the incredible effectiveness of the squat has been lost in the mix.

Variations including standing squats, single leg squats, layered squats, wide stance squats, and overhead squats. Think you can’t get enough of a kick out of squats? Try doing 50 perfectly formed reps and see how tired your legs are!

IMPROVEMENTS

Brutal is the best word to describe this exercise when done correctly! Using nothing more than a picnic bench, a piece of playground equipment, or even a decent sized rock, simply climb onto your raised surface, lower down, and then repeat on the other side alternating back and forth.

By keeping your back straight and your head up the entire time, you will maximize the recruitment of all your leg muscles and also get an amazing cardio workout. Find the perfect form and you will quickly see the benefit of this great exercise.

RAISE YOUR CHIN

The outdoor version of Chin Ups and Pull ups can be done using anything from a low tree branch to any number of different pieces of playground equipment.

When done correctly, pull-ups and chin-ups will humble most people, even avid exercisers. Raise your body completely until your chin is at or above your hands, and lower back to the start under control. Repeat as many times as you can!

UPHILL RACES

Don’t try this one until you can run a good 100-yard dash on flat ground! This exercise is exactly what it sounds like: running uphill. Run up a decent sized hill as fast as you can, walk back to the bottom and repeat. Bring oxygen, but leave your pride at home, or the hill will take it away!

duck walks

This exercise is as simple, yet as difficult as it sounds. Simply squat down until your thighs are parallel to the ground or below, stay in that position, and start walking. Take about 10 steps and then walk back to the starting point. Repeat as many times as necessary (which won’t be many) until you reach total exhaustion!

As you can see, exercising outdoors has all of the benefits listed above, including one benefit that wasn’t mentioned: they’re hard! If you’re up for the challenge and tired of the gym, give your body and mind a grounded moment and get out there and play!