Lying on the couch all day and watching movies may sound like a great way to spend a day off, but don't fall for it! The truth is, the more you move, the more energy you'll have (and vice versa). Researchers at the University of Georgia found that fatigued people who started a low- or moderate-intensity workout for 20 minutes three times a week felt significantly less tired after a month and a half. Of course, we all have to rest sometimes, but instead of a movie marathon, enjoy just one flick and then head outside. There's a world of bike paths, hiking trails and scenic strolls just waiting for your feet!

More reasons to get outside, including little-known national parks, fantastic bike paths and more:

• Why Walking is the #1 Way to Exercise
• National Parks You've Never Heard Of
• America's Greatest Bike Paths

Need a quick pick-me-up while you wait for the bus or while your toast is toasting? Try a qigong exercise called ringing the temple gong. Stand straight with your knees slightly bent. Turn your torso to the right as far as you can comfortably go, and let your arms follow. Then turn to the left, again letting your arms gently swing with your momentum. The idea is to slowly increase your speed until your arms are gently slapping your sides. When you're ready, come to a gentle stop and take a few deep breaths. Refreshing!

More gentle and refreshing qigong moves:

• Qigong: The Gentle Way to Heal
• Reduce High Blood Pressure By Tapping Your Toes
• Control Diabetes with Qigong

Burpees are fun, high-intensity exercises that target nearly every muscle in the body. And they're easy to do! Start with a squat with your hands on the floor, then kick out your feet so you end up in push-up position. Hop back into a squat, and then jump as high as you can and start again. Do 10 as fast as you can, and you'll feel the burn! Burpees are also endlessly variable. You can incorporate a push-up or, if you're feeling extra-ambitious, do them under a pull-up bar. When you leap, grab the bar and do a pull-up or two. Your body will be revving in no time!

More exercises to keep you trim and terrific...

• Get More From Your Workouts
• Add a Mini-Workout to Your Workday…and Live Longer
• Body-Balancing Workout for Pain-Free Joints
• Agility Exercises that Prevent Falling

Parks can be a great source of all kinds of free exercise—running, swimming, hiking, fitness courses and so much more. Plus you'll soak up vitamin D from the sun and maybe even make some new friends. Bonus: Many studies link time spent in nature to better emotional health. You can find new nature preserves in your area through Google Maps or the National Wildlife Federation’s Nature Find at http://www.nwf.org/NatureFind.aspx.

Surprising ways to enjoy the great outdoors...

• National Parks You've Never Heard Of
• Go Glamping! Luxury Camping for Nature Lovers Who Don't Love Roughing It
• Night Hiking Can Be More Interesting Than Walking During the Day
• Nordic Walking Gives You a Great Workout