MedSpring Viewpoints

10 Ways to Burn Calories & Work Your Heart This Summer

Despite changing summer schedules and the hot summer sun, don’t let this time of year interfere with your fitness routine.  In fact, it’s the ideal time to try new sports and changing up your fitness routine.  If you’re normally a runner, try swimming this summer.   If you’re normally into soccer, try another quick paced team sport like sand volleyball or tennis.

What’s your go to activity in the summer?  Anything we’ve missed?  Let us know on Facebook or Twitter!

10 ways to burn summer calories and work your heart caption on an image of a boy jumping into a pool

*All activities are calculated for a 150-pound woman performing the activity for 30 minutes.

  1. In-line skating (rollerblading): rollerblading is a wonderful cardio workout that tones your legs, hips, and glutes. It’s a great alternative to running since it burns almost as many calories… but, isn’t as harsh on the knees and joints.  When you’re rollerblading, don’t forget to wear protective gear!
  2. Calories burned: 168 (at a pace of 8 mph)

  3. Hiking: hiking allows you to kill two birds with one stone – you get to enjoy nature and you can burn up to 370 calories/hour while getting a killer cardio workout! Hiking offers similar benefits to trail running, but without the impact on your knees and joints. (In case you’re inspired: check out these 10 best places to hike in North America)
  4. Calories burned: 185

  5. Bicycling: save gas and work your heart while biking! It’s perfect for toning your quads and hamstrings and as an added bonus, biking burns more calories than walking. For an extra challenge, ride up hill.  And don’t forget to wear your helmet!
  6. Calories burned: 204

  7. Beach or sand volleyball: There’s not much better than exercising while on the beach, right? If you live near a beach, access to play beach volleyball is much easier, but if you live inland, there are normally neighborhood parks with sand volleyball courts. Volleyball is a great workout for your shoulders, core, and legs – sand makes moving around a lot more taxing!
  8. Calories burned: 272

  9. Tennis: tennis requires constant back and forth movement, so it’s a beneficial way to get a cardio workout in the summer; plus, hitting the ball is excellent for toning your arms. Grab a partner, hit the court and be prepared to get an arm, back, core, and leg workout while playing tennis.
  10. Calories burned: 280

  11. Soccer: gather some friends together and get outside (or inside!) for a pickup soccer game. Your body will thank you, as it’s a great cardio workout that helps strengthen your legs and core.
  12. Calories burned: 350

  13. Running: in order to avoid the summer heat, it is best to run in the early morning when it’s cooler. Plus, if you’re up early enough, you beat the sun and get a chance to watch the sunrise.  We also recommend running with a buddy to help you stay on track and committed.
  14. Calories burned: 365 – 445

  15. Canoeing or Kayaking: paddling out in the open water promises to be a great core and upper body workout. On top of that, you get to be one with nature while getting a great workout!  (You don’t have to own canoes or kayaks to enjoy the sport; search online for places that let you rent near a local river or lake!)
  16. Calories burned: 425 at a moderately fast pace; 250 at a moderate pace

  17. Swimming leisurely: you don’t need to go all out to get a good swim workout. Swimming is a great way to cool off during those hot summer days while getting a great aerobic workout that tones your whole body!
  18. Calories burned: 450

  19. Shopping: if outdoor sports and activities aren’t your thing, do not fear – shopping can be a great workout for your calves and glutes. All of that walking around town outside or inside a mall may not feel like exercise, but in reality it is.  Just make sure to wear comfy shoes!

Calories burned: 120 

We hope you find these suggestions helpful, and get out of your normal exercise comfort zone and try something new.  The great thing about many of these calorie burning activities is that they’re free and family-friendly!

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