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These 5 exercises can easily be done outside and with friends – what could be better?  Grab your BRAVEN BALANCE, blast the PUMP UP playlist below and let the sweat-sesh begin!

According to Women’s Health Mag, 80% of people believe they’re more likely to find time to work out and stick to their routines if they team up with a friend. Need even more reason to workout with a buddy? A study from the University of Pittsburgh reports that women who exercised with a friend lost a third more weight than women who worked out alone.

1. Run Stairs


Running stairs is perfect for interval training.


Try this interval workout from Men’s Health adviser Rachel Cosgrove, who uses stair climbing to improve her aerobic fitness and strengthen her legs muscles:

Find a set of steps—whether at the local high school football stadium or at a nearby park—and run up as fast as you can to get your heart pumping. However long it takes you to get up, take 1 to 2 times that to recover as you come back down before going again. Shoot for 20-30 minutes of stair climbing, which should be about 5-10 rounds. 

2. Play beach volleyball with friends

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In addition to burning calories, you get to soak up some Vitamin D while exfoliating your feet. If you’re looking for partners or more information on beach volleyball in your area, check out Beach Volleyball Meetup’s website.

3. Swim laps in the pool

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Swimming laps in a pool is a great way to get aerobic exercise while working out different major muscles with little impact on joints.

Fitness Magazine breaks down 3 simple exercise routines for beginner, intermediate and advanced swimmers.

4. A game of pickup Basketball

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If you’re not into the typical gym workouts or haven’t found success working out solo, grab a ball, some friends and head to a court. Basketball, with all of it’s stop-and-start movement, is another perfect interval exercise. Depending on your body type, the size of the court, and the length of time that you play, Basketball is a guaranteed calorie torcher.

According to Livestrong,

“A 200-pound person burns 408 calories in an hour of shooting baskets, 744 calories in an hour of half-court basketball and 996 calories in an hour of full-court basketball. While the latter activity is the best way to burn calories to work toward fat loss, the other two exercises are suitable if you don’t have enough players for a game or are sharing the court with another group.”

5. Yoga

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Practicing yoga is widely know to increase flexibility, build muscle strength, and improve posture. But did you know that yoga is also believed to drain your lymphs and boosts immunity? Yoga Journal reports that when you contract and stretch muscles in different yoga postures, you help your lymphatic system fight infection, destroy cancerous cells, and dispose of the toxic waste produced by normal cellular functions.

Another great benefit of yoga? It’s easy to do anywhere! Grab your mat and BRAVEN BALANCE and strike a pose.