What are some outdoor super simple weight loss and fitness exercises

Outdoor super simple weight loss aerobics mainly include open and close jumps, high leg lifts, squats, lunges, and stationary running. These movements do not require equipment and are suitable for use in open spaces such as parks and residential areas. They can effectively improve cardiovascular function and burn calories.

1. Opening and closing jump

Opening and closing jump is a systemic aerobic exercise that activates core muscle groups through the movement of limbs opening and closing during jumping. Stand with your feet together, jump while spreading your legs to shoulder width, raise your arms to the top of your head, and jump again to restore the starting position. Repeating can promote blood circulation and help burn fat in the abdomen and legs. It is recommended to last for 30 seconds to 1 minute each time, paying attention to slight knee flexion and buffering when landing.

2. High leg lift

High leg lift stimulates lower limb muscle groups by rapidly alternating knee lifts. Keep your upper body upright, quickly raise your knees to hip height, and swing your arms naturally to coordinate with your leg movements. This action can strengthen the iliopsoas and anterior thigh muscles, and has a significant effect on improving basal metabolic rate. During exercise, it is necessary to tighten the abdomen to avoid lumbar compensation, and moderate ground hardness can reduce joint impact.

3. Squatting

Squatting mainly exercises the gluteus maximus and quadriceps. Stand with your feet shoulder width apart, bend your hips and knees slowly and squat until your thighs are parallel to the ground, making sure your knees do not exceed your toes. When getting up, exert force on the hips to restore and keep the back straight. This movement can shape the lines of the lower limbs, with 15-20 repetitions per group. Obese individuals can use wall support to assist in completing it.

4. lunge squat

lunge squat focuses on training one side of the lower limb. Step forward with one leg in a lunge, bend the knee of the front leg at a 90 degree angle, and keep the knee of the back leg close to the ground but not touching it. Alternating exercises between the front and back legs can improve body balance and enhance the strength of the inner and outer thigh muscles. During exercise, it is necessary to keep the torso vertical to avoid excessive pressure on the knee joints caused by leaning forward.

5. Running in place

Running in place is one of the easiest aerobic exercises to perform. Lift your legs in place in a running position, and simulate running movements by swinging your arms. The intensity can be controlled by adjusting the height of the leg lift. This exercise can continuously burn calories and has a significant effect on improving cardiovascular endurance. It is recommended to choose sports shoes with good cushioning and wear them on plastic tracks or lawns to reduce vibration. When doing outdoor aerobics, it is recommended to wear breathable sportswear and avoid the high temperature period at noon. Warm up and stretch thoroughly before and after exercise, gradually transitioning from low intensity to high intensity. Persist 3-5 times a week, 20-30 minutes each time, combined with a light diet to enhance the fat loss effect. If joint pain or dizziness occurs, it should be stopped immediately, and chronic disease patients should consult a doctor before starting training.