Sometimes, doing the same thing over and over again makes you feel discouraged. If you have been to the gym 5 days a week and done the same old stuff with the treadmill or weights, it is time to get out today.

Training outdoors has many benefits for your body.

First of all, you can enjoy nice weather, great scenery as well as give yourself some fresh air that a crowded stuffy gym can never have. Secondly, it gives you a new feeling of excitement while being in the gym everyday can make you bored. Also, outdoor training can be really short yet effective so with only 20 minutes, you will still be burning a lot of calories or making your muscles work like crazy.

Here are some ideas for a fun and intensive session outdoor.

- If there is a staircase in your building, you can start warming up with a few rounds up and down the stairs. That will definitely make your heart rate go up.
- Next, jog at moderate speed for 2 minutes then sprint at high speed for another 2 minutes. Then jog moderately and sprint again. That is your first 10 minutes.
- After sprinting, do some walking lunges, for example 10 reps for each leg.
- If you can find a bar in the park or the playground, or even a tree branch that is strong enough, then you can do some pull-ups.
- Find a chair on the pavement or in the park, do 100 alternate-legged jumps up and down the edge of the chair. This is a killer exercise and you'll be gasping for air at the end of it, guaranteed.
- Push up against the chair until failure.
- Bring a skipping rope and skip as fast as you can for 1 minute.
- Lie down on the chair and do 1 minute of abs exercises.
- Skip intensively for another minute.
- Do 1 more minute of abs exercises.
- Jog back home

Now that is only about 20-30 minutes but I bet it will make you sweat like hell. Remember the more you sweat the better the losing weight result will be.

So once in a while, get out of the gym and train in the park. This type of training can give you a blast and help you overcome the plateau often reached when you train the same way for a long time in the gym.