Best Outdoor Fitness Activities for Losing Weight

Anyone who has struggled with losing weight knows that it’s not extreme short-term changes in diet and exercise that make the lasting difference but revamping your entire lifestyle with healthier habits. While losing weight to improve your physique may seem like good motivation, you want to keep in mind all the health benefits weight loss has to offer as well.

According to the National Health and Nutrition Examination Survey, 1 in 3 adults is overweight which means that they are at risk for a wide array of health problems like high blood pressure, stroke, type 2 diabetes, coronary heart disease, and some types of cancer.

Weight loss doesn’t have to be drastic and, in fact, subscribing to fad diets has been shown to have long-term detrimental effects on the body. Consider the adage “slow and steady wins the race” when it comes to shedding those extra pounds and don’t worry if you’re losing just 1-2 pounds per month because you have better chances at keeping the weight off in the long run if you keep it consistent, said the publisher at ““.

Fun Outdoor Fitness Activities You Need To Try


Ask anyone who has tried surfing and they will tell you just how physically demanding it is to brave the waves. Even without the fancy tricks, you can burn at least 130 to 260 calories per hour of surfing. It doesn’t matter if it takes a while before you can actually stand on your board; simply paddling and attempting to ride the waves will give your core and legs a good workout. Research has also shown that surfing has some benefits to bone health.

Park circuit:

If you’ve gotten tired of the monotonous look of indoor gyms, you can try the following workout at the park or even in your own backyard:

  • Pull-ups. 10 reps per set x 4 sets
  • Jump rope for 2 minutes
  • 10 reps per set x 4 sets
  • Mountain climbers for 2 minutes
  • Push-ups. As many as you can for one whole minute

Stand-up Paddleboarding:

Just standing on a longboard and paddling across the waters for half an hour can make you burn somewhere between 370 and 500 calories. This is equivalent to running almost 10 kilometers. While it may look like you’re not doing much, you’re actually working your core and back muscles. On the plus side, it’s not as intimidating as your typical grueling workout.

Mountain biking:

This is yet another example where you can shed those extra pounds while having fun at the same time. You don’t even have to be an experienced biker to reap several benefits. If you’re a beginner and you opt for a flat surface because rougher terrains are way more challenging, you can still burn 500 calories if you go for 15 miles per hour! To up your motivation, join cycling clubs that hold various local events for bikers of any experience level.


Who would have thought that the simple act of digging a sandbox or mowing a lawn can help you burn 250-350 calories an hour? Trimming shrubs with a manual cutter burns 230 calories per hour too! Moreover, you can plant and grow your own vegetables which can help with your diet as you can consume healthier foods that are all freshly picked.

Trail running:

Trail running is similar to your typical running but it’s done outdoors and usually on mountainous terrains. It’s challenging because each terrain is different; some are wide, others are narrow, and there could be holes in the ground or tree stumps. Thus, you need more focus when you do this as compared to running around the neighborhood. More than burning calories, this also helps build muscle and tone your lower extremities.

However, you need to be extra careful because especially if you’re unfamiliar with the trail as you can twist an ankle if you don’t watch where you’re going.


Aside from helping you relax and improving your mood, swimming works your whole body and burns 400-900 calories an hour depending on your weight and swimming pace. Other health benefits include improved flexibility and coordination, increased muscle tone, enhanced endurance, and better heart health.

Safety Tips:

  • Don’t overdo it. No matter what fitness activity you decide to do, increase the intensity and duration gradually to avoid injuries.
  • Dress appropriately. Especially when it comes to trail running, find a good pair of shoes with the perfect fit for you. Shoe insoles and cushions provide proper arch support, which can help distribute the pressure on your feet.
  • Eat balanced meals. No matter how strenuous your activity is if you don’t eat right, you won’t achieve your desired results.
  • Consult your doctor if you have any health issue because not every exercise is suitable for you.
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