Outdoor exercise is a great way to get fit, burn fat and have fun—without the cost of gyms and equipment. Among other benefits, the outdoors also offers an optimal place to practice high intensity interval training (HIIT).

Less intense outdoor exercise

How to run outdoors
A New York Times guide to running suggests this basic training plan formula. Run for three days each week:

2 days            Run or run/walk for 20 to 30 minutes
1 day              Run or run/walk for 40 to 60 minutes
Off day           Rest or cross-train (including HIIT)

Make sure to run at a conversational pace and include regular walking breaks.

Stand up paddleboarding (SUP)

Image from Getty.

SUP is a fun and relaxing way to tone your whole body. While relatively slow, it engages your legs, waste, trunk, arms, shoulders and core.

Enjoy the outdoors

One of the biggest benefits of outdoor exercise is getting fresh air and sunlight. Studies say spending time outside can boost your mood, lower your stress and even speed the body’s healing abilities. Just make sure you wear plenty of sunscreen and hydrate regularly.