Summer is here and it's time to take advantage of sunny weather to walk, jog, swim, ride a bike, in-line skate or jump rope. Gone are those cold, rainy days when all you could do is stare at the wall while exercising on the treadmill, elliptical trainer or stationary bike. Summer is a great time to start a cardio program or turn up the intensity a notch if you're already on one. This article presents six of the best outdoor exercises you can do to cut fat and build aerobic fitness.

Choices are limited during the cold winter months. You can't swim if the pool is iced over, jog when it's dark at 4:30 p.m., or ride a mountain bike on hills covered with snow. In-line skating or jumping rope on the oceanfront is impossible in February when it's raining or the wind is blowing 20 miles per hour. Summer is a veritable Garden of Eden for exercise and sport. The possibilities for physical activity blossom during June, July and August. Walking, jogging or swimming is a pleasure, even late at night– it feels good to exercise in the warm summer sun.

I don't believe in girlie-man workouts that promise the world, but deliver nothing. This is six high-intensity outdoor cardio routines that will knock your socks off and slim your waistline. As usual, the program is based on the latest scientific information. These workouts are fun and effective and will bring you to a higher level of fitness.

Aerobics are critical for burning calories and boosting hormones that build muscle and cut fat. It includes six different types of exercises that keep your program fun and interesting. The aerobics program uses a split routine developed by scientists from the University of Tokyo and the Institute of Sports Medicine in Copenhagen, Denmark. They showed that repeated bouts of cardiovascular exercise increased fat burning more than one continuous workout. The program will turn you into a fat-burning dynamo.

The first cardio session is 30 minutes of walking, running, biking, swimming, in-line skating or rope jumping. Rest for 20 to 30 minutes and then do an interval-training workout involving repeated bouts of high-intensity exercise followed by rest or less intense exercise. Do this program for only two months and you will be well on the way to having the kind of body you've always wanted.

Six Best Outdoor Fat-Burning Exercises

The program involves doing two 30-minute session: of aerobics with a 20- to 30-minute break in between. The cardio program uses a new discovery by Japanese and Danish scientists who found that people who did two 30-minute cardio workouts with a 20-minute break between sessions burned more fat than when they did one 60-minute exercise session.

The researchers compared fat use and hormone levels in men riding a stationary bicycle for 60 minutes continuously or two bouts of 30 minutes separated by 20 minutes of rest between sessions. Two 30-minute bouts of exercise increased fat metabolism, stress hormones (i.e., catecholamines) and blood ketone levels (a marker of increased fat use) while lowering insulin and blood sugar levels more than a continuous 60-minute workout.

Catecholamines are vital for fat Loss. These fight-orflight hormones (which include epinephrine) boost calorie and fat use for hours after exercise. The unique structure of the workouts raise catecholamines more than traditional continuous exercise programs (i.e., exercising continuously for 60 minutes without a break). Also, taking a break makes the program more interesting and easier to do. The interval-training workout during the second 30-minute exercise session turns up your fat-burning furnace and raises fat-fighting hormones even more.

Do one of the outdoor fat-burning exercise workouts five to six days a week. The beauty of this exercise program is its flexibility. You can walk, run, bike, swim, in-line skate or jump rope. Do the same exercise every time or mix them up for variety. For example, walk on Monday, Wednesday and Friday, swim on Tuesday, and ride a bike on Thursday and Saturday.

During the first exercise session, exercise at a pace you can comfortably carry on a conversation or train at your target heart rate. Heart rate is a good measure of exercise intensity. Swimming heart rates are slower than heart rates achieved during walking, running, cycling, in-line skating or rope jumping (at the same relative effort). First, determine your maximum heart rate. Maximum heart rate is most accurately measured during a treadmill test conducted in a hospital or exercise laboratory. However, you can get a rough estimate of your maximum heart rate by subtracting your age from 220. For example, the predicted maximum heart rate for a 20-year-old is 200 beats per minute (220 - 20 = 200).

This technique approximates maximum heart rate; however, your maximum heart rate may vary from this considerably. The normal variability for maximum heart rate is 12 heartbeats above or below the average value. If your predicted max heart rate is 200 beats per minute, then your actual max heart rate might be as high as 212 or as low as 188.This formula tends to overestimate maximum heart rate for 20- and 30-year-olds and underestimate it for people over 40 (particularly fit people).

Measure exercise heart rate to estimate training intensity. People achieve an endurance training effect when their heart rate achieves 55/65 percent to 90 percent of maximum heart rate. This range of heart rates, called target heart rate, corresponds to an increased metabolic rate that produces positive changes in fitness and fat loss. Use 55 percent as the lower value if you are unfit and 65 percent as the lower value if you are fit and active. Calculate target heart rate range by multiplying the maximum heart rate first by either 0.55 or 0.65 (depending on your fitness level) and then by 0.90.These two heart rates represent the upper and lower limits of the ideal exercise intensity.

Measure exercise heart rate with a heart rate monitor or heart rate watch. Many companies manufacture these devices; they are accurate and simple to use. Prices range from less than $100 for a heart rate watch to more than $500 for a computerized sensor system. They are unnecessary for the average person (unless you like gadgets), but are a good purchase if you are serious about exercise because they help you gauge exercise intensity accurately.

Get a good estimate of exercise heart rate by taking your pulse for 10 seconds immediately after stopping exercise. For example, suppose you are jogging around the neighborhood and stop at a red light. Take your pulse for 10 seconds and then multiply the value by six to obtain the heart rate per minute. For example, if you count 20 beats in 10 seconds, your exercise heart rate is 120 beats per minute.

Walking

Walking is a popular exercise that you can do with family and friends. Back pain researchers found that brisk walking is one of the best ways to prevent and treat back pain. Walking is also a great fat-fighter and a terrific way to begin an exercise program.

Buy a good pair of comfortable walking shoes that support your feet. Wear appropriate clothing for exercise (shorts and shirt). Consider wearing long pants and shirt if it's cold (i.e., fog at the beach) or you're threatened by biting insects. Also, don't forget to apply sunscreen with an SPF value of at least 15. Several companies make spray-on sunscreen products made for use during exercise.

Ankle weights increase calories burned during walking. Researchers from the University of Colorado, Boulder found that wearing weights on the ankles burned more calories than wearing them on the waist or thighs. Waist or thigh weights increased metabolism, but not as much as ankle weights. EMG (a measure of the electrical activity of muscles) showed increased leg muscle activation during ankle loading. Caloric consumption increases by 30 percent wearing a backpack with a load equal to 20 percent of bodyweight. This study showed that the metabolic cost increases disproportionately when the load is added to the extremities. Weighted walking increases the caloric cost of exercise, particularly if you wear the weights on your ankles. Wearing weights on your ankles and wrists will increase the calories you burn during walking, but are optional for this program.

Walk briskly for 30 minutes and swing your arms as you walk. Walk at the fastest pace you can comfortably carry on a conversation or try to walk fast enough that you reach your target heart rate (55 to 90 percent of maximum heart rate). Rest for 20 to 30 minutes. Finish the workout with cardio walking interval training.

Walking Interval Training: The second 30 minutes of cardio walking uses interval training to boost caloric consumption and aerobic capacity. Walk as fast as you can for 2 minutes followed by 1 minute of slower walking. Repeat this sequence 10 times for a total of 30 minutes of interval walking. Increase the level of difficulty by walking briskly uphill.

Running

The instructions for running are similar to walking: run for 30 minutes at your target heart rate. Try to run at a comfortable pace during the entire workout. Avoid the temptation of running too fast at the beginning of the program. When you finish, rest for 20 to 30 minutes and then finish the workout with 30 minutes of running interval training.

Dress appropriately, with shoes, shorts and shirt. Choose a pair of comfortable, supportive running shoes. You can run barefoot on the beach, but take time to prepare your feet. Chances are your foot muscles and skin are deconditioned and could be damaged easily by running one or two miles on the sand with no preparation.

Running Interval Training: The second 30 minutes of cardio running uses interval training to boost caloric consumption and aerobic capacity. Run at 90 percent effort for 2 minutes followed by 1 minute of slow walking. Repeat this sequence 10 times for a total of 30 minutes of interval running.

Biking

Your choice of bicycle depends on your motivation, finances and riding terrain. You can get a good workout on a "Pee-Wee Herman bike;' but you might be happier with a good-quality road or mountain bike. If you plan to ride seriously, consider buying a good quality bike at a reputable cycling store. Wear a helmet, and you might also consider purchasing riding pants and cycling shoes.

Ride at your target heart rate for 30 minutes. Find a safe place to ride and wear clothing that motorists can see easily. It's best to begin on level ground until your fitness improves. Later, vary the workout by including hills. When you finish, rest for 20 to 30 minutes and finish the workout with 30 minutes of cycling interval training.

Cycling Interval Training: The second 30 minutes of cardio cycling uses interval training to boost caloric consumption and aerobic capacity. Ride at 90 percent effort for 2 minutes followed by 1 minute of slower riding. Repeat this sequence 10 times for a total of 30 minutes of interval cycling. For variety, do your intervals uphill, adjusting the riding time according to your fitness and motivation.

Swimming

Swim in a pool or open water (lake or beyond the surf line). Beware of open-water swimming if you are a novice or the water is cold. You can use any stroke you want (e.g., freestyle, side-stroke, breast stroke). Swim for 30 minutes, rest for 20 to 30 minutes and then do the swimming interval workout. Swimming is a good form of exercise and is particularly enjoyable in the summertime.

Swimming Interval Training: The four variables in interval training for swimming are the number of swims, the distance of each swim, the speed of the swims and the rest interval between swims. Interval distances vary in length between 25 meters (one length of a standard pool) and up. Swim 50 yards at 90 percent effort; rest 1 minute; repeat 10 times. As with other forms of exercise, start slowly. As you improve your fitness, gradually add distance to your interval workout. Before you know it, you will be able to do 10 or even 20 100-meter intervals.

In-line Skating

In-line skating is the symbol of summer in some parts of the country. Photos of people skating down the boardwalk in Los Angeles or Miami symbolize fitness, sun and fun. Skates are expensive, so you should borrow or rent until you decide you like the sport. Wear protective equipment— knee and elbow pads and helmet— to protect against road rash and brain damage.

In-line skating takes skill before you can go fast and burn a lot of calories. Don't rush it or you could get hurt badly. After you learn the technique, use in-line skating to build fitness in the same way you would use walking, jogging, biking or swimming. The faster you go, the more calories you burn.

Find a safe place to skate that is free of rocks, garbage and auto traffic. Skate for 30 minutes, rest for 20 to 30 minutes, and then do the in-line skating interval workout.

In-line Skating Interval Training: The second 30 minutes of cardio in-line skating uses interval training to boost caloric consumption and aerobic capacity. Skate at 90 percent effort for 2 minutes followed by 1 minute of slower skating. Repeat this sequence 10 times for a total of 30 minutes of interval in-line skating. Begin slowly if you are not an accomplished skater.

Rope Jumping

Jumping rope is a high-intensity exercise that builds aerobic and high intensity exercise capacity. You can easily push heart rate to maximum if you turn the rope as fast as you can. If you go slower, you still push harder than when you jog with a friend. So, you get in shape faster than you could running, swimming or cycling. Scientists found that you work harder jumping rope than you do jumping in place of jogging because you're concentrating on a skill and don't notice the pain. Rope jumping is a great exercise because it improves fitness quickly, develops fast, powerful legs and cuts fat.

Jumping rope is a simple, low-maintenance activity. All you need is a good pair of shoes, a rope and a place to jump. Choose shoes that absorb shock, such as cross-trainers or tennis shoes that provide stability and cushioning under the balls of your feet. Running shoes are not appropriate because they provide poor lateral support.

Buy a rope that fits you— one that can move easily around your head and body. A rope that's too long of too short will prevent fluid movements. The rope is the right length when you can stand in the middle of it and lift both ends up to your armpits. The rope should turn easily in your hands and not bunch up around the handles.

You can jump rope almost anywhere. Choose a well-lit area and a flat surface that isn't too hard. Avoid hard concrete surfaces. Instead, choose a springy wooden floor (gymnasium), artificial turf, or carpeted surface. Skipping rope on a mat is dangerous because you can slip and get hurt badly.

Jump Rope Workout: Rope jumping is fairly intense exercise, so use interval training for the first and second 30-minute exercise sessions. Turn on some music with a good rhythm that inspires you. Begin by jumping rope for 15 to 30 seconds and then rest for 30 seconds. Turn the rope slowly at first—about 120 turns per minute. As you become more skilled and fit, build up to 140-160 turns per minute and extend the time of each interval. A good workout is 15 sets of 1-minute rope jumping with 1-minute rest between sets. Start off slowly and build up. Jump rope for 30 minutes (including rest), rest for 20 to 30 minutes and then finish with 30 minutes of the same rope jumping routine. Scale down the workout if it is too intense.

Putting it Together

It's summer, so why not pull out the stops and develop the kind of body you've always wanted? Do these fun outdoor fat burners all summer and you will get in the best shape of your life. Do some of them or all of them, but get moving! The ball is in your court, so what are you waiting for?

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