We’ve been cooped up all winter—it’s time to do some outdoor workouts! With summer almost here and most parks and beaches open again, there’s no excuse to stay indoors for your workout. You can knock out your sweat sesh and soak up the sunshine all at the same time, whether you’re at a park, heading out on a hiking trail, or even in your own backyard—just make sure that you’re following proper safety precautions. And make sure that you adhere to any new health or safety code regulations so you and your family can stay healthy! For total workout inspo, here are four of our favorite outdoor workouts and moves to get you feeling energized!

Need to catch up on your beauty sleep? Regular physical exercise can actually help you sleep better.

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Jog or Hike

Sure, you can spend your day walking in place on a treadmill, but why would you when you can finally head outside and soak in a little sun and fresh air! Enjoy the beauty of the outdoors and go for a 20-30 minute jog in the park or along the coast.

Our favorite is Mission Bay here in San Diego. Or if you prefer to retreat further into nature, take advantage of nearby trails for a morning or afternoon hike. If you’re located in San Diego, a few of our go-to’s are Torrey Pines, Cowles Mountain, and Mission Trails, it’s a great way to get in shape and make fun family memories!

The National Weight Control Registry found that 89 percent of people who use a combination of diet and exercise were successful at keeping the weight off for over one year.

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Walking Lunges

Oh, the dreaded lunge. There’s a reason so many people dislike lunges: they make for a killer workout! Take your workout on the move with walking lunges. It’s even more of a challenge to do them on a sandy beach!

Stand straight with feet hip-width apart and engage your core. Take a big step forward with one leg and bend both knees as you lower your hips toward the ground. Keep your back straight and your front knee directly over your ankle. Then straighten and rise as you come to neutral before taking another step forward to repeat with the other leg. Complete three reps of twenty!

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Packed schedule? Even 10 minutes of exercise will help raise your heart rate and maintain fitness levels.

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Step-Ups and Jump-Ups

We love a good prop! Head out to your local park and find some stairs for these easy and heart-rate boosting moves. To go easy on your knees, stick with step-ups, where you keep your hands on your hips and step up, then back down, one foot at a time.

Take the move up a level by turning that into a jump! Extend arms forward and jump from a bent-knee position up onto the steps, then step down. Repeat for two reps of fifteen, then finish up with a quick jog to keep that heart rate up!

Hit the beach! Swimming is a great form of exercise because it incorporates both cardio and strength training.

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Straight-Arm Bench Plank

If you working out in the backyard, grab a patio chair for this awesome arm move! Walk out into plank position with your feet on top of the chair, make sure your back is raised up and straight to form one continuous line from head to foot. With your arms straight and aligned underneath your shoulders, hold a plank for 30 seconds. To up the intensity, alternate bringing bent knees to elbow and hold with each leg.

No matter which of these outdoor workouts you choose (or all of the above!) get outside, get some fresh air and feel the burn!

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Muscle mass begins to diminish at a rate of 1 percent a year in middle age.

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