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8 Calorie-Burning Summer Activities to Help You Lose Weight

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Do you want to burn fat and get toned this summer? Here’s our not-so-secret tip: stay active.

You don’t have to train like an elite athlete to trim fat and build muscle. But you do need to commit to physical activity, even though the sweltering summer heat may tempt you to stay indoors.

Today we’re sharing some of our favorite summer workouts to help you reach your summer weight loss goals, plus a few important tips to help you exercise safely this summer.


8 summer activities that burn calories


  1. Beach volleyball

It’s the perfect summer workout if you live near the beach, but even if you don’t, sand volleyball courts are becoming more popular inland. A quick Google search will reveal the sand volleyball courts nearest you. Playing volleyball will get your heart rate up while toning your legs, shoulders and core. Because it’s more difficult to move in the sand, you’ll burn more calories playing sand volleyball than playing on a hard-surface court. The average person can easily burn 300 calories playing just 30 minutes of sand volleyball.


  1. Gardening

Spend time making your yard and garden more beautiful and get a workout in while you’re at it. From bending and squatting to plant flowers and pull weeds to raking and bagging leaves, shoveling dirt and mowing, gardening will help you burn anywhere from 200 to 500 calories in an hour.


  1. Tennis

Grab your spouse or a friend and hit the tennis court for a fun aerobic workout. Tennis is also great for toning the muscles in your arms. This is one you can do indoors or outdoors, although playing outside in the summer heat can help boost your calorie burn. Melt away 400 or more calories in an hour playing singles tennis.


  1. Cycling

Get in a cardio workout and tone your quads, hamstrings and shoulders with a bike ride through the neighborhood or at your favorite park. Even a light bike ride will burn more calories than walking. A moderately intense cycling workout will burn more than 600 calories in an hour.


  1. Frisbee

It may seem like a leisurely activity, but a game of frisbee with your friends is an excellent way to help you stay fit while having fun. Playing a 30-minute game of ultimate frisbee (a cross between soccer, basketball and football) will burn more than 250 calories.


  1. Swimming

Keep cool in the pool with this low-impact summer activity. You don’t have to be a swimming pro to get in a good workout. Swimming is an aerobic workout that burns calories while toning your entire body. A nice, slow-paced swim will burn about 400 calories in an hour.


  1. Stand-up paddleboarding

If there’s a body of water near you, stand-up paddleboarding (SUP) is a water activity you’ve got to try. While it may look difficult, it’s really quite simple once you’ve learned to balance on the board. Paddling helps tone your biceps and triceps while engaging your core muscles to keep you upright. A leisurely paddle will burn 300 to 450 calories in an hour.


  1. Hiking

Whether you prefer to explore the sights of your hometown or enjoy a quiet hike through a local nature preserve, hiking — particularly on hills — will help tone and tighten your legs while burning calories. Hit the trails and burn 400 to 500 calories in an hour.


Summer exercise safety tips

No matter what summer activity you chose to help you lose weight, be sure to practice safe exercise habits as the temperatures rise. Here are a few tips to help you stay safe in the summer heat:

  • Give your body time to adjust to the heat.
  • Know the signs of dehydration, heat exhaustion and heat stroke.
  • Keep cool by wearing lightweight, breathable clothing.
  • Avoid exercising outside between 10:00 a.m. and 4:00 p.m., when the sun is at its hottest.
  • Stay hydrated. Drink plenty of water throughout the day, not just during your workout.
  • Avoid alcohol and caffeine, which will only dehydrate you.


Before you begin a new workout regimen this summer, be sure to consult with your Nobilis Health physician.