Achieving and maintaining a healthy body weight has numerous benefits, such as helping to prevent certain cancers, heart disease, high blood pressure and stroke. A combination of cardiovascular exercise and strength training can help you reach your goal weight, if correctly implemented. Head outdoors five days a week for fresh air and an exhilarating, healthy workout that will increase your lean muscle mass while burning excess fat from your body.
Outdoor Cardio
The Department of Health and Human Services suggests a minimum of 150 minutes of moderate cardiovascular activity every week. Break this amount of exercise into five 30-minute workouts every week. Bike, jog or run around your neighborhood for convenience, or choose a local park for a more scenic setting for your cardio workouts. Alternate cycling with jogging or running to potentially burn hundreds of calories per workout, depending on the intensity of the exercise and your body weight. If necessary, perform intervals of walking while jogging or running until you increase your endurance.
Upper Body Strength Training
Strength training helps you develop lean, strong muscles that not only look good, but also help you burn more calories, which will increase your weight loss. At least twice a week after your 30-minute cardio session, perform two essential upper-body exercises to strengthen your arms, chest and back. Use a sturdy tree branch to perform pull-ups for your back and biceps. Grasp the branch with an underhand shoulder-width grip. Keep your back straight, bend your knees and pull your chin above the branch. Use a bench to target your chest with decline push-ups. Place your palms on the ground, shoulder-width apart, and place the top of your feet on the edge of a bench to form a straight line from your head to your feet. Bend your elbows until your nose or chin almost touches the ground. Use a narrower hand placement to target your triceps. Complete three sets of 10 to 12 repetitions of each exercise.
Lower Body Strength Training
Develop your lower body muscles by performing exercises at least twice a week that target your hips and legs. Perform this workout after your upper-body workout or choose two other days to perform this workout immediately following your cardio session. Hold a large rock -- approximately 10 to 20 pounds, depending on your strength level -- close to your chest with both arms bent at the elbows. Stand with your feet slightly wider than hip-width and bend your knees until your thighs are parallel with the ground, keeping your back straight. Finish your lower-body workout with calf raises. For best results, stand with the balls of your feet on the edge of a curb or step. Raise up on your tip-toes, then return to the original position. Perform three sets of 10 to 15 repetitions of each exercise.
Warning
While exercising outside offers numerous benefits for the outdoor enthusiast, take precautions when performing workouts in extreme conditions. Drink plenty of water before, during and after workouts, especially during summer months. Wear breathable fabrics that will help keep you cool when the temperature is excessively warm. In cold weather, wear layers of clothing to help keep warm while exercising outdoors.